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Chef’s powerlifting program

by Hagen B.
1 athletes joined

Program Description

Simple i guess

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 13, 2024 06:13
  • Last Edited
    Jun 18, 2025 11:34

Summary

Unleash your strength with the Chef’s Powerlifting Program, a focused 4-week training plan designed for serious lifters. Committing just three days a week, you’ll tackle essential lifts like the squat, deadlift, and bench press, all while progressively increasing intensity to maximize your gains. Each session is crafted to build raw power and improve your technique, ensuring you push past your limits. Equip your garage gym and get ready to transform your lifts and elevate your performance!
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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
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
4
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 7.5
RPE 8
3
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Shrug (Barbell)
4
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Barbell)
4
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9
2
Shrug (Barbell)
4
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Rack Pull (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Rack Pull (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Rack Pull (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7.5
@8
2
Lat Pulldown
4 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7.5
@8
2
Shrug (Barbell)
4 Sets
10 Reps
@8
3
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7.5
@8
2
Seated Row (Cable)
4 Sets
10 Reps
@8
3
Rack Pull (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@8
@9