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ELAS 4 Week Powerlifting High Volume

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Program Description

4 week strength program. Linear progression throughout the program. Maxing out Week 4: In week 4 instead of doing 3 sets for your primary movement go for 1-4 reps. If you're able to do 1 rep keep your entered max the same. If you're able to do 2 reps increase your max by 2.5kg or 5.5lbs. If you're able to do 3 reps increase your max by 5kg or 11lbs.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 20, 2025 10:24
  • Last Edited
    Jun 17, 2025 01:03

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.2%
Hamstrings
12.8%
Quadriceps
11.6%
Triceps
11.3%
Front Delts
10.9%
Chest
7.9%
Lower Back
6.7%
Upper Back
5.2%
Abs
4.9%
Middle Delts
4.4%
Lats
3.6%
Biceps
2.7%
Adductors
2.3%
Rear Delts
2.1%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
74%
78%
82%
88%
2
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
62.5%
65%
67.5%
70%
3
Front Squat (Barbell)
2
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7.5
5
Back Extension (Weighted)
3
12 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
81.5%
86%
90%
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
70%
72.5%
75%
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7.5
5
Back Extension (Weighted)
3
12 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
2 reps
1 reps
90%
92.5%
95%
2
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
77.5%
80%
3
Front Squat (Barbell)
4
4 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7.5
5
Back Extension (Weighted)
3
12 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
97.5%
2
Squat (Barbell)
1
1
4 reps
4 reps
82.5%
85%
3
Front Squat (Barbell)
5
2 reps
RPE 9
4
Back Extension (Weighted)
3
12 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
74%
78%
82%
88%
2
Deadlift Holds
1
1
0.25 mins
0.5 mins
-
-
3
Dip (Weighted)
2
8 reps
RPE 10
4
Pull-Up (Weighted)
2
8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
81.5%
86%
90%
2
Deadlift Holds
1
1
0.25 mins
0.5 mins
-
-
3
Dip (Weighted)
2
8 reps
RPE 10
4
Pull-Up (Weighted)
2
8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
1 reps
90%
92.5%
95%
2
Deadlift Holds
1
1
0.25 mins
0.5 mins
-
-
3
Dip (Weighted)
2
8 reps
RPE 10
4
Pull-Up (Weighted)
2
8 reps
RPE 8.5
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
97.5%
2
Deadlift Holds
1
1
0.25 mins
0.5 mins
-
-
3
Dip (Weighted)
2
8 reps
RPE 10
4
Pull-Up (Weighted)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
RPE 7.5
2
Bench Press (Close Grip)
4
8 reps
RPE 8.5
3
Overhead Press (Barbell)
3
6 reps
RPE 8.5
4
Pec Deck (Machine)
3
10 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Guillotine Press
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
RPE 7.5
2
Bench Press (Close Grip)
3
8 reps
RPE 8.5
3
Overhead Press (Barbell)
3
6 reps
RPE 8.5
4
Pec Deck (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Guillotine Press
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
3 reps
RPE 8.5
2
Bench Press (Close Grip)
2
6 reps
RPE 8.5
3
Overhead Press (Barbell)
3
6 reps
RPE 8.5
4
Pec Deck (Machine)
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
12 reps
RPE 8.5
6
Guillotine Press
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
3 reps
RPE 6.5
2
Bench Press (Close Grip)
1
6 reps
RPE 8.5
3
Overhead Press (Barbell)
3
6 reps
RPE 8.5
4
Guillotine Press
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7.5
2
Deadlift (Paused)
3
8 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
10 reps
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Lateral Raise (Cable)
2
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 8
2
Deadlift (Paused)
3
6 reps
RPE 8.5
3
Standing Behind Neck Shoulder Press (Barbell)
2
10 reps
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Lateral Raise (Cable)
2
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2 reps
RPE 9
2
Deadlift (Paused)
3
4 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
2
10 reps
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Lateral Raise (Cable)
2
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
97.5%
2
Front Squat (Barbell)
3
10 reps
RPE 6.5
3
Bench Press (Barbell)
1
1
4 reps
4 reps
82.5%
85%
4
Back Extension (Weighted)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
74%
78%
82%
88%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
62.5%
65%
67.5%
70%
4
Back Extension (Weighted)
3
12 reps
RPE 6.5
5
Lying Leg Curl
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
81.5%
86%
90%
2
Front Squat (Barbell)
3
6 reps
RPE 7.5
3
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
70%
72.5%
75%
4
Back Extension (Weighted)
3
12 reps
RPE 6.5
5
Lying Leg Curl
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
2 reps
1 reps
90%
92.5%
95%
2
Front Squat (Barbell)
3
4 reps
RPE 7.5
3
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
77.5%
80%
4
Back Extension (Weighted)
3
12 reps
RPE 6.5
5
Lying Leg Curl
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 6.5
2
Deadlift (Paused)
3
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
2
10 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
74%
78%
82%
88%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
62.5%
65%
67.5%
70%
3
Front Squat (Barbell)
2 Sets
10 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7.5
5
Back Extension (Weighted)
3 Sets
12 Reps
@6.5
6
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
74%
78%
82%
88%
2
Deadlift Holds
1 Set
1 Set
0.25 mins
0.5 mins
-
-
3
Dip (Weighted)
2 Sets
8 Reps
@10
4
Pull-Up (Weighted)
2 Sets
8 Reps
@10
5
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8.5
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8.5
Day 3
1
Spoto Press
3 Sets
5 Reps
@7.5
2
Bench Press (Close Grip)
4 Sets
8 Reps
@8.5
3
Overhead Press (Barbell)
3 Sets
6 Reps
@8.5
4
Pec Deck (Machine)
3 Sets
10 Reps
@8.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6
Guillotine Press
2 Sets
12 Reps
@8.5
Day 4
1
Squat (Paused)
3 Sets
6 Reps
@7.5
2
Deadlift (Paused)
3 Sets
8 Reps
@8
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10 Reps
@7.5
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@8.5
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
6
Lateral Raise (Cable)
2 Sets
12 Reps
@8.5
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
74%
78%
82%
88%
2
Front Squat (Barbell)
3 Sets
8 Reps
@7.5
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
62.5%
65%
67.5%
70%
4
Back Extension (Weighted)
3 Sets
12 Reps
@6.5
5
Lying Leg Curl
3 Sets
12 Reps
@8.5
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@10