Program Description
Train and peak for a meet. Can be run with a true 1 RM or a training max. At any point during the taper weeks, you feel you're peaked, take a few days off and then test 1 RMS. Use a double progression for the accessory work. Use whatever competition lifts you prefer; I wrote this with SSB. Cap the AMRAP sets on the main movements at RPE 8 - 9.
Program Overview
- LevelAdvanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length14 weeks
- Time Per Workout90 minutes
- CreatedNov 27, 2025 05:08
- Last EditedDec 04, 2025 07:43
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.3%
Glutes
12%
Hamstrings
12%
Triceps
12%
Front Delts
10.1%
Abs
9.9%
Chest
6.6%
Upper Back
5.6%
Lats
4%
Biceps
3.6%
Middle Delts
3.5%
Adductors
3.2%
Lower Back
2.9%
Cardio
1.3%
Forearms
0.9%
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Deadlift (Barbell)
8
2 reps
62.5%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 6-8
4
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
72.5%
2
Deadlift (Barbell)
8
2 reps
65%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 6-8
4
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
7
2 reps
67.5%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 6-8
4
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
77.5%
2
Deadlift (Barbell)
6
2 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 6-8
4
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
70%
2
Deadlift (Barbell)
5
1 reps
62.5%
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
2
2
2
2 reps
2 reps
2 reps
73%
75%
77%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 6-8
4
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
82%
2
Deadlift (Barbell)
1
2
2
2 reps
2 reps
2 reps
75%
78.5%
82%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 6-8
4
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
84%
2
Deadlift (Barbell)
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
79%
81%
83%
85%
87%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 6-8
4
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
86%
2
Deadlift (Barbell)
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
81%
83%
85%
87%
89%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 6-8
4
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
70%
2
Deadlift (Barbell)
5
1 reps
62.5%
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
92%
2
Sling Shot Bench Press (Barbell)
1
AMRAP
88%
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
4
Pendlay Row
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
96%
2
Sling Shot Bench Press (Barbell)
1
AMRAP
90%
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
4
Pendlay Row
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Sling Shot Bench Press (Barbell)
1
AMRAP
92%
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
4
Pendlay Row
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
4
Military Press (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6 reps
70%
2
Bench Press (Barbell)
8
3 reps
62.5%
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 6-8
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Cardio
1
20 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6 reps
72.5%
2
Bench Press (Barbell)
8
3 reps
65%
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 6-8
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Cardio
1
20 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
5 reps
75%
2
Bench Press (Barbell)
8
2 reps
67.5%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6-8
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Cardio
1
20 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
5 reps
77.5%
2
Bench Press (Barbell)
6
2 reps
70%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6-8
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Cardio
1
20 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
5 reps
70%
2
Bench Press (Barbell)
5
1 reps
62.5%
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
4
Ab Wheel
2
10 reps
RPE 6
5
Cardio
1
20 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
5 reps
80%
2
Bench Press (Barbell)
2
2
2
2 reps
2 reps
2 reps
73%
75%
77%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6-8
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Cardio
1
20 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
AMRAP
82%
2
Bench Press (Barbell)
2
2
2
2 reps
2 reps
2 reps
75%
78.5%
82%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6-8
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Cardio
1
20 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
AMRAP
84%
2
Bench Press (Barbell)
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
79%
81%
83%
85%
87%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6-8
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Cardio
1
20 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
AMRAP
86%
2
Bench Press (Barbell)
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
81%
83%
85%
87%
89%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6-8
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Cardio
1
20 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
5 reps
70%
2
Bench Press (Barbell)
5
1 reps
62.5%
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
4
Ab Wheel
2
10 reps
RPE 6
5
Cardio
1
20 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1 reps
92%
2
Safety Bar Squat
1
AMRAP
84%
3
Block Pull (Barbell)
2
4-6 reps
86%
4
Ab Wheel
3
10-20 reps
RPE 8
5
Cardio
1
20 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1 reps
96%
2
Safety Bar Squat
1
AMRAP
86%
3
Block Pull (Barbell)
2
3-5 reps
88%
4
Ab Wheel
3
10-20 reps
RPE 8
5
Cardio
1
20 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1 reps
100%
2
Safety Bar Squat
1
AMRAP
88%
3
Block Pull (Barbell)
2
2-4 reps
90%
4
Ab Wheel
3
10-20 reps
RPE 8
5
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
70%
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 6-8
3
Chin-Up (Weighted)
3
5-8 reps
RPE 6-10
4
Tricep Extension (Barbell)
3
8-12 reps
RPE 6-10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
72.5%
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 6-8
3
Chin-Up (Weighted)
3
5-8 reps
RPE 6-10
4
Tricep Extension (Barbell)
3
8-12 reps
RPE 6-10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
75%
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 6-8
3
Chin-Up (Weighted)
3
5-8 reps
RPE 6-10
4
Tricep Extension (Barbell)
3
8-12 reps
RPE 6-10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
77.5%
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 6-8
3
Chin-Up (Weighted)
3
5-8 reps
RPE 6-10
4
Tricep Extension (Barbell)
3
8-12 reps
RPE 6-10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
5 reps
70%
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 6
3
Chin-Up (Bodyweight)
2
5-8 reps
RPE 6
4
Tricep Extension (Barbell)
2
8-12 reps
RPE 6
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
80%
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 6-8
3
Chin-Up (Weighted)
3
5-8 reps
RPE 6-10
4
Tricep Extension (Barbell)
3
8-12 reps
RPE 6-10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
AMRAP
82%
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 6-8
3
Chin-Up (Weighted)
3
5-8 reps
RPE 6-10
4
Tricep Extension (Barbell)
3
8-12 reps
RPE 6-10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
AMRAP
84%
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 6-8
3
Chin-Up (Weighted)
3
5-8 reps
RPE 6-10
4
Tricep Extension (Barbell)
3
8-12 reps
RPE 6-10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
AMRAP
86%
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 6-8
3
Chin-Up (Weighted)
3
5-8 reps
RPE 6-10
4
Tricep Extension (Barbell)
3
8-12 reps
RPE 6-10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
5 reps
70%
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 6
3
Chin-Up (Bodyweight)
2
5-8 reps
RPE 6
4
Tricep Extension (Barbell)
2
8-12 reps
RPE 6
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1 reps
92%
2
Push Press (Barbell)
1
AMRAP
88%
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Chin-Up (Weighted)
3
5 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1 reps
96%
2
Push Press (Barbell)
1
AMRAP
90%
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Chin-Up (Weighted)
3
5 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1 reps
100%
2
Push Press (Barbell)
1
AMRAP
92%
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Chin-Up (Weighted)
3
5 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
8
2 reps
62.5%
2
Deadlift (Barbell)
2
6 reps
70%
3
Safety Bar Squat
2
12 reps
50%
4
Ab Wheel
3
10-20 reps
RPE 6-10
5
Cardio
1
20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
8
2 reps
65%
2
Deadlift (Barbell)
2
6 reps
72.5%
3
Safety Bar Squat
2
12 reps
52.5%
4
Ab Wheel
3
10-20 reps
RPE 6-10
5
Cardio
1
20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
7
2 reps
67.5%
2
Deadlift (Barbell)
2
5 reps
75%
3
Safety Bar Squat
3
10 reps
55%
4
Ab Wheel
3
10-20 reps
RPE 6-10
5
Cardio
1
20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
6
2 reps
70%
2
Deadlift (Barbell)
2
5 reps
77.5%
3
Safety Bar Squat
3
10 reps
57.5%
4
Ab Wheel
3
10-20 reps
RPE 6-10
5
Cardio
1
20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
1 reps
62.5%
2
Deadlift (Barbell)
1
5 reps
70%
3
Safety Bar Squat
2
10 reps
50%
4
Ab Wheel
2
10 reps
RPE 6
5
Cardio
1
20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
2
2
2 reps
2 reps
2 reps
73%
75%
77%
2
Deadlift (Barbell)
2
5 reps
80%
3
Safety Bar Squat
3
10 reps
60%
4
Ab Wheel
3
10-20 reps
RPE 6-10
5
Cardio
1
20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
2
2
2 reps
2 reps
2 reps
75%
78.5%
82%
2
Deadlift (Barbell)
2
AMRAP
82%
3
Safety Bar Squat
3
10 reps
62.5%
4
Ab Wheel
3
10-20 reps
RPE 6-10
5
Cardio
1
20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
79%
81%
83%
85%
87%
2
Deadlift (Barbell)
2
AMRAP
84%
3
Safety Bar Squat
3
10 reps
65%
4
Ab Wheel
3
10-20 reps
RPE 6-10
5
Cardio
1
20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
81%
83%
85%
87%
89%
2
Deadlift (Barbell)
2
AMRAP
86%
3
Safety Bar Squat
3
10 reps
67.5%
4
Ab Wheel
3
10-20 reps
RPE 6-10
5
Cardio
1
20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
1 reps
62.5%
2
Deadlift (Barbell)
1
5 reps
70%
3
Safety Bar Squat
2
10 reps
50%
4
Ab Wheel
2
10 reps
RPE 6
5
Cardio
1
20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
92%
2
Deadlift (Barbell)
1
AMRAP
84%
3
Safety Bar Squat
3
3 reps
80%
4
Ab Wheel
3
10-20 reps
RPE 8
5
Cardio
1
20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
96%
2
Deadlift (Barbell)
1
AMRAP
86%
3
Safety Bar Squat
3
3 reps
82.5%
4
Ab Wheel
3
10-20 reps
RPE 8
5
Cardio
1
20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Deadlift (Barbell)
1
AMRAP
88%
3
Safety Bar Squat
3
3 reps
85%
4
Ab Wheel
3
10-20 reps
RPE 8
5
Cardio
1
20 mins
RPE 6.5
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
6 Reps
70%
2
Deadlift (Barbell)8 Sets
2 Reps
62.5%
3
Seated Overhead Press (Dumbbell)3 Sets
10-12 Reps
@6-8
4
Chest Supported Row (Dumbbell)4 Sets
8-12 Reps
@6-8
Day 3
1
Military Press (Barbell)3 Sets
6 Reps
70%
2
Bench Press (Dumbbell)3 Sets
10-12 Reps
@6-8
3
Chin-Up (Weighted)3 Sets
5-8 Reps
@6-10
4
Tricep Extension (Barbell)3 Sets
8-12 Reps
@6-10
5
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
@6-10
Day 2
1
Safety Bar Squat3 Sets
6 Reps
70%
2
Bench Press (Barbell)8 Sets
3 Reps
62.5%
3
Romanian Deadlift (Barbell)2 Sets
12 Reps
@6-8
4
Ab Wheel3 Sets
10-20 Reps
@8-9
5
Cardio1 Set
20 mins
@6.5
Day 4
1
Safety Bar Squat8 Sets
2 Reps
62.5%
2
Deadlift (Barbell)2 Sets
6 Reps
70%
3
Safety Bar Squat2 Sets
12 Reps
50%
4
Ab Wheel3 Sets
10-20 Reps
@6-10
5
Cardio1 Set
20 mins
@6.5