Program Description
Getting ready for lifting meet
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout80 minutes
- CreatedMar 09, 2026 07:59
- Last EditedMar 10, 2026 05:26
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.4%
Hamstrings
12.8%
Quadriceps
10.9%
Triceps
10.2%
Abs
8.8%
Front Delts
8.3%
Chest
6.3%
Upper Back
5.5%
Biceps
4.7%
Lats
4.2%
Lower Back
3.8%
Adductors
2.9%
Middle Delts
2.5%
Abductors
1.9%
Forearms
1.3%
Calves
1.3%
Rear Delts
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2
4 reps
4 reps
4 reps
RPE 10
RPE 7
RPE 6
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
3C
Cable Crunch
3
8-12 reps
RPE 8
4
Incline Bench Press (Barbell)
3
5 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
6
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
3 reps
3 reps
RPE 7.5
RPE 6
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
3C
Cable Crunch
3
8-12 reps
RPE 8
4
Incline Bench Press (Barbell)
3
5 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
6
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2
2 reps
2 reps
RPE 7.5
RPE 6
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
3C
Cable Crunch
3
8-12 reps
RPE 8
4
Incline Bench Press (Barbell)
3
5 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
6
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
3C
Cable Crunch
3
8-12 reps
RPE 8
4
Incline Bench Press (Barbell)
3
5 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
6
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8.5
RPE 7
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
3C
Cable Crunch
3
8-12 reps
RPE 8
4
Incline Bench Press (Barbell)
3
5 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
6
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8.5
RPE 6
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
3C
Cable Crunch
3
8-12 reps
RPE 8
4
Incline Bench Press (Barbell)
3
5 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
6
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2
4 reps
4 reps
4 reps
RPE 10
RPE 7
RPE 6
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
3C
Cable Crunch
3
8-12 reps
RPE 8
4
Incline Bench Press (Barbell)
3
5 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
6
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2
4 reps
4 reps
4 reps
RPE 10
RPE 7
RPE 6
2
Deficit Deadlift (Barbell)
4
4 reps
RPE 6.5
3
Hip Thrust (Machine)
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
3
8-12 reps
RPE 8
5
Hamstring Curl
3
8-12 reps
RPE 7
6
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
7
Cable Crunch
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
3 reps
3 reps
RPE 7.5
RPE 6
2
Deficit Deadlift (Barbell)
4
4 reps
RPE 6.5
3
Hip Thrust (Machine)
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
3
8-12 reps
RPE 8
5
Hamstring Curl
3
8-12 reps
RPE 7
6
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
7
Cable Crunch
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2
2 reps
2 reps
RPE 7.5
RPE 6
2
Deficit Deadlift (Barbell)
4
4 reps
RPE 6.5
3
Hip Thrust (Machine)
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
3
8-12 reps
RPE 8
5
Hamstring Curl
3
8-12 reps
RPE 7
6
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
7
Cable Crunch
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 7
2
Deficit Deadlift (Barbell)
4
4 reps
RPE 6.5
3
Hip Thrust (Machine)
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
3
8-12 reps
RPE 8
5
Hamstring Curl
3
8-12 reps
RPE 7
6
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
7
Cable Crunch
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
RPE 8.5
RPE 7
2
Deficit Deadlift (Barbell)
4
4 reps
RPE 6.5
3
Hip Thrust (Machine)
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
3
8-12 reps
RPE 8
5
Hamstring Curl
3
8-12 reps
RPE 7
6
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
7
Cable Crunch
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
RPE 8.5
RPE 6
2
Deficit Deadlift (Barbell)
4
4 reps
RPE 6.5
3
Hip Thrust (Machine)
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
3
8-12 reps
RPE 8
5
Hamstring Curl
3
8-12 reps
RPE 7
6
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
7
Cable Crunch
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
RPE 8.5
RPE 6
2
Deficit Deadlift (Barbell)
4
4 reps
RPE 6.5
3
Hip Thrust (Machine)
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
3
8-12 reps
RPE 8
5
Hamstring Curl
3
8-12 reps
RPE 7
6
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
7
Cable Crunch
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
RPE 8
2A
Hanging Leg Raise
1
8-12 reps
RPE 8
2B
Overhead Press (Barbell)
3
5-8 reps
RPE 7
3
Pull-Up (Band)
3
8-12 reps
RPE 8
4A
Seated Row (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
5
Face Pull
3
8-12 reps
RPE 7
6A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
6B
Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
RPE 8
2A
Hanging Leg Raise
1
8-12 reps
RPE 8
2B
Overhead Press (Barbell)
3
5-8 reps
RPE 7
3
Pull-Up (Band)
3
8-12 reps
RPE 8
4A
Seated Row (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
5
Face Pull
3
8-12 reps
RPE 7
6A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
6B
Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
RPE 8
2A
Hanging Leg Raise
1
8-12 reps
RPE 8
2B
Overhead Press (Barbell)
3
5-8 reps
RPE 7
3
Pull-Up (Band)
3
8-12 reps
RPE 8
4A
Seated Row (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
5
Face Pull
3
8-12 reps
RPE 7
6A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
6B
Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
RPE 8
2A
Hanging Leg Raise
1
8-12 reps
RPE 8
2B
Overhead Press (Barbell)
3
5-8 reps
RPE 7
3
Pull-Up (Band)
3
8-12 reps
RPE 8
4A
Seated Row (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
5
Face Pull
3
8-12 reps
RPE 7
6A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
6B
Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
RPE 8
2A
Hanging Leg Raise
1
8-12 reps
RPE 8
2B
Overhead Press (Barbell)
3
5-8 reps
RPE 7
3
Pull-Up (Band)
3
8-12 reps
RPE 8
4A
Seated Row (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
5
Face Pull
3
8-12 reps
RPE 7
6A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
6B
Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
RPE 8
2A
Hanging Leg Raise
1
8-12 reps
RPE 8
2B
Overhead Press (Barbell)
3
5-8 reps
RPE 7
3
Pull-Up (Band)
3
8-12 reps
RPE 8
4A
Seated Row (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
5
Face Pull
3
8-12 reps
RPE 7
6A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
6B
Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
RPE 8
2A
Hanging Leg Raise
1
8-12 reps
RPE 8
2B
Overhead Press (Barbell)
3
5-8 reps
RPE 7
3
Pull-Up (Band)
3
8-12 reps
RPE 8
4A
Seated Row (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
5
Face Pull
3
8-12 reps
RPE 7
6A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
6B
Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
2
4 reps
4 reps
4 reps
RPE 10
RPE 7
RPE 6
2
Squat (Paused)
3
3-4 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Pendulum Squat
3
8-12 reps
RPE 8
5
Plank (Weighted)
3
0.5-0.75 mins
RPE 8
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
3 reps
4 reps
RPE 7.5
RPE 6
2
Squat (Paused)
3
3-4 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Pendulum Squat
3
8-12 reps
RPE 8
5
Plank (Weighted)
3
0.5-0.75 mins
RPE 8
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
4 reps
4 reps
RPE 7.5
RPE 6
2
Squat (Paused)
3
3-4 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Pendulum Squat
3
8-12 reps
RPE 8
5
Plank (Weighted)
3
0.5-0.75 mins
RPE 8
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Squat (Paused)
3
3-4 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Pendulum Squat
3
8-12 reps
RPE 8
5
Plank (Weighted)
3
0.5-0.75 mins
RPE 8
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 8.5
RPE 7
2
Squat (Paused)
3
3-4 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Pendulum Squat
3
8-12 reps
RPE 8
5
Plank (Weighted)
3
0.5-0.75 mins
RPE 8
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 8.5
RPE 6
2
Squat (Paused)
3
3-4 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Pendulum Squat
3
8-12 reps
RPE 8
5
Plank (Weighted)
3
0.5-0.75 mins
RPE 8
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
4 reps
RPE 8.5
RPE 6
2
Squat (Paused)
3
3-4 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Pendulum Squat
3
8-12 reps
RPE 8
5
Plank (Weighted)
3
0.5-0.75 mins
RPE 8
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)1 Set
3 Sets
2 Sets
4 Reps
4 Reps
4 Reps
@10
@7
@6
2
Bench Press (Close Grip)3 Sets
5 Reps
@7
3A
Bicep Curl (Cable)3 Sets
8-12 Reps
@8
3B
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@8
3C
Cable Crunch3 Sets
8-12 Reps
@8
4
Incline Bench Press (Barbell)3 Sets
5 Reps
@8
5
Chest Supported Row (Machine)3 Sets
8-10 Reps
@7
6
Lat Pulldown (Single Arm)1 Set
8-12 Reps
@7
Day 2
1
Squat (Barbell)1 Set
4 Sets
2 Sets
4 Reps
4 Reps
4 Reps
@10
@7
@6
2
Deficit Deadlift (Barbell)4 Sets
4 Reps
@6.5
3
Hip Thrust (Machine)3 Sets
8-12 Reps
@8
4
Calf Raise (Machine)3 Sets
8-12 Reps
@8
5
Hamstring Curl3 Sets
8-12 Reps
@7
6
Leg Press (45 Degrees)3 Sets
8-12 Reps
@8
7
Cable Crunch1 Set
8-12 Reps
@8
Day 3
1
Spoto Press4 Sets
6 Reps
@8
2A
Hanging Leg Raise1 Set
8-12 Reps
@8
2B
Overhead Press (Barbell)3 Sets
5-8 Reps
@7
3
Pull-Up (Band)3 Sets
8-12 Reps
@8
4A
Seated Row (Cable)3 Sets
8-12 Reps
@7
4B
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@7
5
Face Pull3 Sets
8-12 Reps
@7
6A
Bicep Curl (Cable)3 Sets
8-12 Reps
@8
6B
Tricep Extension (Cable)3 Sets
8-12 Reps
-
Day 4
1
Deadlift (Barbell)1 Set
4 Sets
2 Sets
4 Reps
4 Reps
4 Reps
@10
@7
@6
2
Squat (Paused)3 Sets
3-4 Reps
@7
3
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
@7
4
Pendulum Squat3 Sets
8-12 Reps
@8
5
Plank (Weighted)3 Sets
0.5-0.75 mins
@8
6
Hip Abductor (Machine)3 Sets
8-12 Reps
@8
7
Hip Adductor (Machine)3 Sets
8-12 Reps
@8