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OczyPL An

by Ar Pr

Program Description

The Powerlifting Program, Squat Bench Deadlift Overhead Press, 4 days Week 1 2 3 4 : 100 105 110 105 +5 = 1 Standard Deviation 3 - 4 Reps = 1 Standard Deviation Squat : SD 10 kgs Bench : SD 05 kgs Deadlift : SD 10 kgs Overhead Press: SD 03 reps/2.5 kgs

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 16, 2025 03:48
  • Last Edited
    Jun 18, 2025 10:03

Summary

Unlock your strength with the OczyPL An program, a focused 4-week journey designed for serious lifters. Committing to just four days a week, you'll engage in targeted barbell workouts that emphasize the big lifts: bench press, squats, deadlifts, and overhead presses. Each session is crafted to progressively challenge your muscles, ensuring you build power and endurance across your upper and lower body. Get ready to elevate your training and achieve your fitness goals with this structured approach!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3
12-15 reps
RPE 8
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3
12-15 reps
RPE 8
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3
12-15 reps
RPE 8
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7
5 reps
5 reps
3 reps
3 reps
65%
70%
75%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7
5 reps
5 reps
3 reps
3 reps
65%
77%
83%
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
75%
78%
82%
84%
86%
2
Leg Extension
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Decline Crunch (Weighted)
4
12-20 reps
RPE 8
5
Seated Calf Raise
2
2
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
75%
78%
82%
84%
86%
2
Leg Extension
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Decline Crunch (Weighted)
4
12-20 reps
RPE 8
5
Seated Calf Raise
2
2
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
75%
78%
82%
84%
86%
2
Leg Extension
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Decline Crunch (Weighted)
4
12-20 reps
RPE 8
5
Seated Calf Raise
2
2
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
77%
83%
88%
94%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
66%
77%
88%
92%
3A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
3B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
66%
77%
88%
92%
3A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
3B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
66%
77%
88%
92%
3A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
3B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
66%
77%
88%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3 Sets
12-15 Reps
@8
3
Leg Extension
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
4
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
5
Cable Crunch
2 Sets
1 Set
15-20 Reps
15-50 Reps
@7
@7
6
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3 Sets
12 Reps
@8
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@8
4A
Tricep Pushdown (Cable)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
4B
Bicep Curl (Barbell)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
78%
82%
84%
86%
2
Leg Extension
2 Sets
2 Sets
12-15 Reps
12-50 Reps
@8
@10
3
Seated Hamstring Curl
2 Sets
2 Sets
12-15 Reps
12-50 Reps
@8
@10
4
Decline Crunch (Weighted)
4 Sets
12-20 Reps
@8
5
Seated Calf Raise
2 Sets
2 Sets
12-15 Reps
12-50 Reps
@8
@8
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
3 Reps
3 Reps
66%
77%
88%
92%
3A
Tricep Pushdown (Cable)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
3B
Bicep Curl (Barbell)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8