Program Description
To get stronger. Set the Dynamic day off of Prilepin's chart. First 3 week wave run 75,80,85 percent for dynamic day on squat and 70,75,80 on deads. Second 3 week dynamic day wave, weeks 4-6, run 50, 55, 60 percent and add 25 percent band tension on box squat and bench press. Add 25 percent chains or bands. My gym's deadlift platform is a PITA to set up bands, so I use chains, but bands work too. De
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedJul 22, 2025 03:45
- Last EditedJul 25, 2025 04:54
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1 reps
RPE 8.5
2
Sumo Deadlift (Barbell)
3
3 reps
-
3
Leg Press
4
8 reps
-
4
Decline Sit Up (Bodyweight)
4
20 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Reverse Hyperextension
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1 reps
RPE 8.5
2
Rack Pull (Barbell)
3
3 reps
-
3
Leg Press
4
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Decline Sit Up (Bodyweight)
4
20 reps
-
6
Reverse Hyperextension
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1 reps
RPE 8.5
2
Belt Squat
3
3 reps
-
3
Lying Leg Curl
3
8 reps
-
4
Leg Press
4
8 reps
-
5
Decline Sit Up (Bodyweight)
4
20 reps
-
6
Reverse Hyperextension
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cambered Bar Squat
1
1 reps
RPE 8.5
2
Good Morning
3
3 reps
-
3
Belt Squat
4
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Cable Crunch
4
20 reps
-
6
Reverse Hyperextension
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
3 reps
-
3
Belt Squat
4
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Cable Crunch
4
20 reps
-
6
Reverse Hyperextension
4
20 reps
-
Day 1
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
75%
2
Bent Over Row (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
80%
2
Bent Over Row (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Bent Over Row (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell) Bands
7
3 reps
50%
2
Meadow Row
4
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown (Close Grip)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell) Bands
6
3 reps
55%
2
Meadow Row
4
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown (Close Grip)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
9
2 reps
75%
2
Deadlift (Barbell)
8
1 reps
70%
3
Hack Squat
3
8 reps
-
4
Pull Through (Cable)
3
12 reps
-
5
Decline Sit Up (Bodyweight)
4
20 reps
-
6
Reverse Hyperextension
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
9
2 reps
80%
2
Deadlift (Barbell)
6
1 reps
75%
3
Hack Squat
3
8 reps
-
4
Pull Through (Cable)
3
12 reps
-
5
Decline Sit Up (Bodyweight)
4
20 reps
-
6
Reverse Hyperextension
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
85%
2
Deadlift (Barbell)
4
1 reps
80%
3
Hack Squat
3
8 reps
-
4
Pull Through (Cable)
3
12 reps
-
5
Decline Sit Up (Bodyweight)
4
20 reps
-
6
Reverse Hyperextension
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell) Against Bands
9
2 reps
50%
2
Deadlift with Chains
8
1 reps
45%
3
Leg Press
4
8 reps
-
4
Romanian Deadlift (Dumbbell)
4
8 reps
-
5
Hanging Leg Raise
4
12 reps
-
6
Reverse Hyperextension
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell) Against Bands
9
2 reps
55%
2
Deadlift with Chains
6
1 reps
50%
3
Leg Press
4
8 reps
-
4
Romanian Deadlift (Dumbbell)
4
8 reps
-
5
Hanging Leg Raise
4
12 reps
-
6
Reverse Hyperextension
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell) 1 Board
1
1 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
8 reps
-
3
Larsen Press (Barbell)
3
3 reps
-
4
Lat Pulldown
4
8 reps
-
5
Bicep Curl (EZ Bar)
2
8 reps
-
6
Tricep Extension Band
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
8 reps
-
3
Larsen Press (Barbell)
3
3 reps
-
4
Lat Pulldown
4
8 reps
-
5
Bicep Curl (EZ Bar)
2
8 reps
-
6
Tricep Extension Band
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell) 1 Board
1
1 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
8 reps
-
3
Larsen Press (Barbell)
3
3 reps
-
4
Lat Pulldown
4
8 reps
-
5
Bicep Curl (EZ Bar)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1 reps
RPE 8.5
2
Cable Low Row
4
8 reps
-
3
Pin Press Bench (Barbell)
3
3 reps
-
4
Lat Pulldown
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1 reps
RPE 8.5
2
Cable Low Row
4
8 reps
-
3
Pin Press Bench (Barbell)
3
3 reps
-
4
Lat Pulldown
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Safety Bar Squat1 Set
1 Reps
@8.5
2
Sumo Deadlift (Barbell)3 Sets
3 Reps
-
3
Leg Press4 Sets
8 Reps
-
4
Decline Sit Up (Bodyweight)4 Sets
20 Reps
-
5
Lying Leg Curl3 Sets
8 Reps
-
6
Reverse Hyperextension4 Sets
20 Reps
-
Day 2
1
Bench Press (Barbell)7 Sets
3 Reps
75%
2
Bent Over Row (Dumbbell)4 Sets
8 Reps
-
3
Incline Bench Press (Barbell)3 Sets
8 Reps
-
4
Lat Pulldown4 Sets
8 Reps
-
5
Rolling Tricep Extension (Dumbbell)3 Sets
12 Reps
-
Day 3
1
Box Squat (Barbell)9 Sets
2 Reps
75%
2
Deadlift (Barbell)8 Sets
1 Reps
70%
3
Hack Squat3 Sets
8 Reps
-
4
Pull Through (Cable)3 Sets
12 Reps
-
5
Decline Sit Up (Bodyweight)4 Sets
20 Reps
-
6
Reverse Hyperextension4 Sets
20 Reps
-
Day 4
1
Bench Press (Barbell) 1 Board1 Set
1 Reps
@8.5
2
Chest Supported Row (Machine)4 Sets
8 Reps
-
3
Larsen Press (Barbell)3 Sets
3 Reps
-
4
Lat Pulldown4 Sets
8 Reps
-
5
Bicep Curl (EZ Bar)2 Sets
8 Reps
-
6
Tricep Extension Band4 Sets
25 Reps
-