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New School Champion Powerlifting

by Joseph Young
5.0
(1 rating)

Program Description

It's a nearly perfect off-season program. You can split it up however you want and form it to your schedule. You will gain strength and you will gain size. Add some sets or take it away and just do the compounds. You will get results.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 22, 2025 02:38
  • Last Edited
    Nov 15, 2025 09:19
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.2%
Glutes
9.6%
Quadriceps
9.5%
Triceps
8.5%
Chest
8%
Hamstrings
8%
Biceps
7.2%
Middle Delts
7%
Front Delts
7%
Abs
6.8%
Lats
6.1%
Lower Back
4.3%
Rear Delts
3.5%
Forearms
2.2%
Adductors
2.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2
1 reps
3 reps
6 reps
88%
80%
75%
2
Dragon Flag
3
10 reps
RPE 9
3
Romanian Deadlift to Row (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2
1 reps
3 reps
6 reps
91%
84%
75%
2
Dragon Flag
3
10 reps
RPE 9
3
Romanian Deadlift to Row (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2
1 reps
3 reps
6 reps
93%
87%
75%
2
Dragon Flag
3
10 reps
RPE 9
3
Romanian Deadlift to Row (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2
1 reps
3 reps
6 reps
95%
82%
75%
2
Dragon Flag
3
10 reps
RPE 9
3
Romanian Deadlift to Row (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
-
75%
2
Dragon Flag
3
10 reps
RPE 9
3
Romanian Deadlift to Row (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
2
1 reps
3 reps
6 reps
88%
80%
75%
2
Incline Hammer Curl (Dumbbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Overhead Press (Barbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
2
1 reps
3 reps
6 reps
91%
84%
75%
2
Incline Hammer Curl (Dumbbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Overhead Press (Barbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
2
1 reps
3 reps
6 reps
93%
87%
75%
2
Incline Hammer Curl (Dumbbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Overhead Press (Barbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
2
1 reps
3 reps
6 reps
95%
82%
75%
2
Incline Hammer Curl (Dumbbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Overhead Press (Barbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1 reps
3 reps
-
75%
2
Incline Hammer Curl (Dumbbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Overhead Press (Barbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2
1 reps
3 reps
6 reps
88%
80%
75%
2
TRX Row
2
10 reps
RPE 9
3
Romanian Deadlift to Row (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2
1 reps
3 reps
6 reps
91%
84%
75%
2
TRX Row
2
10 reps
RPE 9
3
Romanian Deadlift to Row (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2
1 reps
3 reps
6 reps
93%
87%
75%
2
TRX Row
2
10 reps
RPE 9
3
Romanian Deadlift to Row (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2
1 reps
3 reps
6 reps
95%
82%
75%
2
TRX Row
2
10 reps
RPE 9
3
Romanian Deadlift to Row (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
75%
2
TRX Row
2
10 reps
RPE 9
3
Romanian Deadlift to Row (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Reverse Fly
5
10 reps
RPE 9
2
Incline Curl (Dumbbell)
4
10 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Reverse Fly
5
10 reps
RPE 9
2
Incline Curl (Dumbbell)
4
10 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Reverse Fly
5
10 reps
RPE 9
2
Incline Curl (Dumbbell)
4
10 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Reverse Fly
5
10 reps
RPE 9
2
Incline Curl (Dumbbell)
4
10 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Reverse Fly
5
10 reps
RPE 9
2
Incline Curl (Dumbbell)
4
10 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Deadlift (Barbell)
2
6 reps
75%
3
Dragon Flag
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Deadlift (Barbell)
2
6 reps
75%
3
Dragon Flag
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Deadlift (Barbell)
2
6 reps
75%
3
Dragon Flag
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Deadlift (Barbell)
2
6 reps
75%
3
Dragon Flag
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Deadlift (Barbell)
2
6 reps
75%
3
Dragon Flag
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
75%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
3
Overhead Press (Barbell)
2
10 reps
RPE 9
4
TRX Row
2
10 reps
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
75%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
3
Overhead Press (Barbell)
2
10 reps
RPE 9
4
TRX Row
2
10 reps
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
75%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
3
Overhead Press (Barbell)
2
10 reps
RPE 9
4
TRX Row
2
10 reps
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
75%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
3
Overhead Press (Barbell)
2
10 reps
RPE 9
4
TRX Row
2
10 reps
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
75%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
3
Overhead Press (Barbell)
2
10 reps
RPE 9
4
TRX Row
2
10 reps
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
2 Sets
1 Reps
3 Reps
6 Reps
88%
80%
75%
2
Dragon Flag
3 Sets
10 Reps
@9
3
Romanian Deadlift to Row (Dumbbell)
2 Sets
10 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
2 Sets
1 Reps
3 Reps
6 Reps
88%
80%
75%
2
TRX Row
2 Sets
10 Reps
@9
3
Romanian Deadlift to Row (Dumbbell)
2 Sets
10 Reps
@9
Day 5
1
Squat (Barbell)
2 Sets
6 Reps
75%
2
Deadlift (Barbell)
2 Sets
6 Reps
75%
3
Dragon Flag
3 Sets
10 Reps
@9
Day 6
1
Incline Bench Press (Barbell)
2 Sets
6 Reps
75%
2
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
3
Overhead Press (Barbell)
2 Sets
10 Reps
@9
4
TRX Row
2 Sets
10 Reps
@9
5
Single Arm Row (Dumbbell)
2 Sets
10 Reps
@9
Day 2
1
Incline Bench Press (Barbell)
1 Set
3 Sets
2 Sets
1 Reps
3 Reps
6 Reps
88%
80%
75%
2
Incline Hammer Curl (Dumbbell)
4 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
4
Overhead Press (Barbell)
2 Sets
10 Reps
@9
Day 4
1
Dumbbell Reverse Fly
5 Sets
10 Reps
@9
2
Incline Curl (Dumbbell)
4 Sets
10 Reps
@9
3
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Joseph YoungAge 22, Man
3 hours ago
3 weeks complete
7 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
It's really good but I just do three days a week. So all 6 workouts take me 2 weeks to complete. I'm running it with a friend and he already added 50lbs to his deadlift and squat. I've added about 10lbs on my projected 1RM for all lifts. Overall very satisfied. Would add more bicep volume.