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Lil Sammy PWR plan

by Samuel Ponomarenko

Program Description

Powerlifting

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    130 minutes
  • Created
    Mar 09, 2026 07:57
  • Last Edited
    Mar 12, 2026 12:13
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.9%
Hamstrings
11.9%
Glutes
10.2%
Triceps
9.9%
Biceps
9.1%
Front Delts
8.3%
Upper Back
7.9%
Chest
7.4%
Lats
6.6%
Adductors
4.7%
Abs
4.3%
Middle Delts
2.9%
Forearms
2.1%
Lower Back
1.2%
Rear Delts
0.8%
Abductors
0.8%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
4 reps
5 reps
5 reps
80%
78%
75%
2
Deadlift (Paused)
1
5 reps
RPE 7
3
Lat Pulldown
2
1
7-10 reps
5-8 reps
RPE 8-9
RPE 8-9
4
Leg Extension
2
8-12 reps
RPE 7-9
5
Leg Curl
2
8-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3 reps
3 reps
85%
80%
2
Deadlift (Paused)
1
3 reps
RPE 7
3
Lat Pulldown
2
1
7-10 reps
5-8 reps
RPE 8-9
RPE 8-9
4
Leg Extension
2
8-12 reps
RPE 7-9
5
Leg Curl
2
8-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
88%
80%
75%
2
Deadlift (Paused)
1
3 reps
RPE 7
3
Lat Pulldown
2
1
7-10 reps
5-8 reps
RPE 8-9
RPE 8-9
4
Leg Extension
2
8-12 reps
RPE 7-9
5
Leg Curl
2
8-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
4 reps
5 reps
8 reps
80%
78%
75%
2
Long Pause Bench Press
2
5 reps
RPE 7
3
T-Bar Row
1
2
7-8 reps
6-7 reps
RPE 7-8
RPE 7-8
4
Lateral Raise (Cable)
2
8-14 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3 reps
3 reps
7 reps
86%
84%
70%
2
Long Pause Bench Press
2
3 reps
RPE 7
3
T-Bar Row
1
2
7-8 reps
6-7 reps
RPE 7-8
RPE 7-8
4
Lateral Raise (Cable)
2
8-14 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4 reps
5 reps
88%
80%
2
Long Pause Bench Press
1
1
2 reps
3 reps
RPE 7
RPE 7
3
T-Bar Row
1
2
7-8 reps
6-7 reps
RPE 7-8
RPE 7-8
4
Lateral Raise (Cable)
2
8-14 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
4 reps
5 reps
7 reps
80%
78%
72%
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 7-9
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7-9
4
Hip Adductor (Machine)
2
8-16 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3 reps
3 reps
7 reps
85%
80%
72%
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 7-9
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7-9
4
Hip Adductor (Machine)
2
8-16 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
88%
80%
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 7-9
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7-9
4
Hip Adductor (Machine)
2
8-16 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-8
4
Preacher Curl (Barbell)
2
8-12 reps
RPE 8-9
5
Bayesian Curl
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
3
Bench Press (Dumbbell)
3
7-9 reps
RPE 6-8
4
Preacher Curl (Barbell)
2
8-12 reps
RPE 8-9
5
Bayesian Curl
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 6-8
4
Preacher Curl (Barbell)
2
8-12 reps
RPE 8-9
5
Bayesian Curl
2
8-12 reps
RPE 8-10
Week 1
1 / 4 Weeks
Day 1
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Reps
5 Reps
5 Reps
80%
78%
75%
2
Deadlift (Paused)
1 Set
5 Reps
@7
3
Lat Pulldown
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
5-8 Reps
@8-9
@8-9
@8-9
4
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-9
@7-9
5
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-9
@7-9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
5 Reps
5 Reps
8 Reps
80%
78%
78%
75%
2
Long Pause Bench Press
1 Set
1 Set
5 Reps
5 Reps
@7
@7
3
T-Bar Row
1 Set
1 Set
1 Set
7-8 Reps
6-7 Reps
6-7 Reps
@7-8
@7-8
@7-8
4
Lateral Raise (Cable)
1 Set
1 Set
8-14 Reps
8-14 Reps
@8-10
@8-10
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
5 Reps
5 Reps
7 Reps
80%
78%
78%
72%
2
Chest Supported Row (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-9
@7-9
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-9
@7-9
@7-9
4
Hip Adductor (Machine)
1 Set
1 Set
8-16 Reps
8-16 Reps
@7-9
@7-9
Day 4
1
Leg Press
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6-8
@6-8
@6-8
4
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
5
Bayesian Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-10
@8-10