logo
BoostcampPNG

Powerlifting reboot program

by Jasper C.
2 athletes joined
4.0
(1 rating)

Program Description

As above!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 29, 2024 11:43
  • Last Edited
    Jun 18, 2025 09:10

Summary

Revitalize your strength training with the Powerlifting Reboot Program! Over four weeks, you'll engage in a structured routine designed for serious lifters, focusing on the core lifts: bench press, squats, and deadlifts, complemented by targeted accessory work. Train four days a week in a full gym environment, where each session is crafted to enhance your power and technique. Get ready to break through plateaus and build muscle with proven strategies that deliver results. It's time to reclaim your strength and elevate your performance!
BlogBannerPC
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
BlogBannerPC
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)
5
5 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
High Row
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
High Row
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
High Row
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
High Row
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
12 reps
20 reps
-
-
2
Hammer Curl (Cable)
1
1
12 reps
20 reps
-
-
3
One Arm Lateral Raise (Cable)
1
1
12 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
12 reps
20 reps
-
-
5
Shoulder Press (Plate Loaded)
1
1
12 reps
20 reps
-
-
6
Front Raise
1
1
12 reps
20 reps
-
-
7
Rear Delt Fly (Cable)
1
1
12 reps
20 reps
-
-
8
Face Pull
1
1
12 reps
20 reps
-
-
9
Tricep Pushdown (Cable)
1
1
12 reps
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
12 reps
20 reps
-
-
2
Hammer Curl (Cable)
1
1
12 reps
20 reps
-
-
3
One Arm Lateral Raise (Cable)
1
1
12 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
12 reps
20 reps
-
-
5
Shoulder Press (Plate Loaded)
1
1
12 reps
20 reps
-
-
6
Front Raise
1
1
12 reps
20 reps
-
-
7
Rear Delt Fly (Cable)
1
1
12 reps
20 reps
-
-
8
Face Pull
1
1
12 reps
20 reps
-
-
9
Tricep Pushdown (Cable)
1
1
12 reps
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
12 reps
20 reps
-
-
2
Hammer Curl (Cable)
1
1
12 reps
20 reps
-
-
3
One Arm Lateral Raise (Cable)
1
1
12 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
12 reps
20 reps
-
-
5
Shoulder Press (Plate Loaded)
1
1
12 reps
20 reps
-
-
6
Front Raise
1
1
12 reps
20 reps
-
-
7
Rear Delt Fly (Cable)
1
1
12 reps
20 reps
-
-
8
Face Pull
1
1
12 reps
20 reps
-
-
9
Tricep Pushdown (Cable)
1
1
12 reps
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
12 reps
20 reps
-
-
2
Hammer Curl (Cable)
1
1
12 reps
20 reps
-
-
3
One Arm Lateral Raise (Cable)
1
1
12 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
12 reps
20 reps
-
-
5
Shoulder Press (Plate Loaded)
1
1
12 reps
20 reps
-
-
6
Front Raise
1
1
12 reps
20 reps
-
-
7
Rear Delt Fly (Cable)
1
1
12 reps
20 reps
-
-
8
Face Pull
1
1
12 reps
20 reps
-
-
9
Tricep Pushdown (Cable)
1
1
12 reps
20 reps
-
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Chest Press (Machine)
3 Sets
12 Reps
-
3
Chest Fly (Cable)
3 Sets
15 Reps
-
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Hamstring Curl
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
15 Reps
-
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
High Row
3 Sets
12 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
Day 4
1
Bicep Curl (Cable)
1 Set
1 Set
12 Reps
20 Reps
-
-
2
Hammer Curl (Cable)
1 Set
1 Set
12 Reps
20 Reps
-
-
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
12 Reps
20 Reps
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
20 Reps
-
-
5
Shoulder Press (Plate Loaded)
1 Set
1 Set
12 Reps
20 Reps
-
-
6
Front Raise
1 Set
1 Set
12 Reps
20 Reps
-
-
7
Rear Delt Fly (Cable)
1 Set
1 Set
12 Reps
20 Reps
-
-
8
Face Pull
1 Set
1 Set
12 Reps
20 Reps
-
-
9
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
20 Reps
-
-