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PL program 2

by Philip K.
1 athletes joined
4.0
(1 rating)

Program Description

PL program

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2025 03:20
  • Last Edited
    Jun 30, 2025 12:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
3
8 reps
69%
3
Bench Press (Close Grip)
3
6 reps
RPE 7
4
Barbell Row
3
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Wrist Wrench
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
82%
2
Bench Press (Barbell)
3
8 reps
71%
3
Bench Press (Close Grip)
3
6 reps
RPE 7.5
4
Barbell Row
4
6 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 7.5
6
Wrist Wrench
4
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
84%
2
Bench Press (Barbell)
4
7 reps
73%
3
Bench Press (Close Grip)
3
6 reps
RPE 8
4
Barbell Row
4
6 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
6
Wrist Wrench
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
86%
2
Bench Press (Barbell)
4
7 reps
75%
3
Bench Press (Close Grip)
3
6 reps
RPE 8.5
4
Barbell Row
4
6 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 8.5
6
Wrist Wrench
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
73%
2
Bench Press (Barbell)
3
6 reps
73%
3
Bench Press (Close Grip)
2
5 reps
RPE 7
4
Barbell Row
3
5 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
6 reps
RPE 7
6
Wrist Wrench
4
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
75%
3
Bench Press (Close Grip)
3
5 reps
RPE 8
4
Barbell Row
4
5 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
6 reps
RPE 8
6
Wrist Wrench
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
RPE 8
2
Bench Press (Barbell)
4
6 reps
77%
3
Bench Press (Close Grip)
3
5 reps
RPE 8.5
4
Barbell Row
4
5 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
4
6 reps
RPE 8.5
6
Wrist Wrench
4
6 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
RPE 9
2
Bench Press (Barbell)
4
5 reps
79%
3
Bench Press (Close Grip)
3
5 reps
RPE 9
4
Barbell Row
4
4 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
6 reps
RPE 9
6
Wrist Wrench
4
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
74%
2
Bench Press (Barbell)
5
4 reps
72%
3
Squat Machine
3
8 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
5
Rear Delt Fly (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
76%
2
Bench Press (Barbell)
5
4 reps
74%
3
Squat Machine
4
6 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
4
6 reps
RPE 7.5
5
Rear Delt Fly (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
79%
2
Bench Press (Barbell)
5
4 reps
76%
3
Squat Machine
4
6 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
6 reps
RPE 8
5
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
81%
2
Bench Press (Barbell)
5
4 reps
78%
3
Squat Machine
4
6 reps
RPE 8.5
4
Seated Overhead Press (Dumbbell)
4
6 reps
RPE 8.5
5
Rear Delt Fly (Cable)
4
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
79%
2
Bench Press (Barbell)
5
4 reps
76%
3
Squat Machine
3
5 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
5 reps
RPE 7
5
Rear Delt Fly (Cable)
4
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
RPE 7
2
Bench Press (Barbell)
5
4 reps
80%
3
Squat Machine
4
5 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
5 reps
RPE 8
5
Rear Delt Fly (Cable)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
RPE 8
2
Bench Press (Barbell)
5
4 reps
82%
3
Squat Machine
4
5 reps
RPE 8.5
4
Seated Overhead Press (Dumbbell)
4
5 reps
RPE 8.5
5
Rear Delt Fly (Cable)
4
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
RPE 9
2
Bench Press (Barbell)
5
3 reps
84%
3
Squat Machine
4
4 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
4
4 reps
RPE 9
5
Rear Delt Fly (Cable)
4
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
73%
2
Squat (Paused)
3
6 reps
RPE 7
3
Pin Press Bench (Barbell)
3
8 reps
RPE 7
4
Rack Pull (Barbell)
3
8 reps
RPE 7
5
Chest Supported Row (Machine)
3
10 reps
RPE 7
6A
Hammer Curl
3
10 reps
RPE 7
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Paused)
3
6 reps
RPE 7.5
3
Pin Press Bench (Barbell)
4
6 reps
RPE 7.5
4
Rack Pull (Barbell)
4
6 reps
RPE 7.5
5
Chest Supported Row (Machine)
4
8 reps
RPE 7.5
6A
Hammer Curl
4
8 reps
RPE 7.5
6B
Reverse Bicep Curl (EZ Bar)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
77%
2
Squat (Paused)
3
6 reps
RPE 8
3
Pin Press Bench (Barbell)
4
6 reps
RPE 8
4
Rack Pull (Barbell)
4
6 reps
RPE 8
5
Chest Supported Row (Machine)
4
8 reps
RPE 8
6A
Hammer Curl
4
8 reps
RPE 8
6B
Reverse Bicep Curl (EZ Bar)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
79%
2
Squat (Paused)
3
6 reps
RPE 8.5
3
Pin Press Bench (Barbell)
4
6 reps
RPE 8.5
4
Rack Pull (Barbell)
4
6 reps
RPE 8.5
5
Chest Supported Row (Machine)
4
8 reps
RPE 8.5
6A
Hammer Curl
4
8 reps
RPE 8.5
6B
Reverse Bicep Curl (EZ Bar)
4
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
73%
2
Squat (Paused)
2
5 reps
RPE 7
3
Pin Press Bench (Barbell)
3
5 reps
RPE 7
4
Rack Pull (Barbell)
3
5 reps
RPE 7
5
Chest Supported Row (Machine)
4
6 reps
RPE 7
6A
Hammer Curl
4
6 reps
RPE 7
6B
Reverse Bicep Curl (EZ Bar)
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Paused)
3
5 reps
RPE 8
3
Pin Press Bench (Barbell)
4
5 reps
RPE 8
4
Rack Pull (Barbell)
4
5 reps
RPE 8
5
Chest Supported Row (Machine)
4
6 reps
RPE 8
6A
Hammer Curl
4
6 reps
RPE 8
6B
Reverse Bicep Curl (EZ Bar)
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
78%
2
Squat (Paused)
3
5 reps
RPE 8.5
3
Pin Press Bench (Barbell)
4
5 reps
RPE 8.5
4
Rack Pull (Barbell)
4
5 reps
RPE 8.5
5
Chest Supported Row (Machine)
4
6 reps
RPE 8.5
6A
Hammer Curl
4
6 reps
RPE 8.5
6B
Reverse Bicep Curl (EZ Bar)
4
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Squat (Paused)
3
5 reps
RPE 9
3
Pin Press Bench (Barbell)
4
4 reps
RPE 9
4
Rack Pull (Barbell)
4
4 reps
RPE 9
5
Chest Supported Row (Machine)
4
6 reps
RPE 9
6A
Hammer Curl
4
6 reps
RPE 9
6B
Reverse Bicep Curl (EZ Bar)
4
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
RPE 7
2
Legs Up Bench Press (Barbell)
3
6 reps
RPE 7
3
Deadlift (Deficit)
4
4 reps
69%
4
Pulldown (Plate Loaded)
3
8 reps
RPE 7
5
Hamstring Curl
3
10 reps
RPE 7
6
Leg Extension
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 7.5
2
Legs Up Bench Press (Barbell)
3
6 reps
RPE 7.5
3
Deadlift (Deficit)
4
4 reps
71%
4
Pulldown (Plate Loaded)
4
6 reps
RPE 7.5
5
Hamstring Curl
4
8 reps
RPE 7.5
6
Leg Extension
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 8
2
Legs Up Bench Press (Barbell)
3
6 reps
RPE 8
3
Deadlift (Deficit)
4
4 reps
73%
4
Pulldown (Plate Loaded)
4
6 reps
RPE 8
5
Hamstring Curl
4
8 reps
RPE 8
6
Leg Extension
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 8.5
2
Legs Up Bench Press (Barbell)
3
6 reps
RPE 8.5
3
Deadlift (Deficit)
4
4 reps
75%
4
Pulldown (Plate Loaded)
4
6 reps
RPE 8.5
5
Hamstring Curl
4
8 reps
RPE 8.5
6
Leg Extension
4
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
78%
2
Legs Up Bench Press (Barbell)
2
5 reps
RPE 7
3
Deadlift (Deficit)
4
3 reps
72%
4
Pulldown (Plate Loaded)
3
5 reps
RPE 7
5
Hamstring Curl
4
6 reps
RPE 7
6
Leg Extension
4
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
RPE 8
2
Legs Up Bench Press (Barbell)
3
5 reps
RPE 8
3
Deadlift (Deficit)
5
3 reps
74%
4
Pulldown (Plate Loaded)
4
5 reps
RPE 8
5
Hamstring Curl
4
6 reps
RPE 8
6
Leg Extension
4
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 8.5
2
Legs Up Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Deadlift (Deficit)
5
3 reps
76%
4
Pulldown (Plate Loaded)
4
5 reps
RPE 8.5
5
Hamstring Curl
4
6 reps
RPE 8.5
6
Leg Extension
4
6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 9
2
Legs Up Bench Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Deficit)
5
2 reps
78%
4
Pulldown (Plate Loaded)
4
4 reps
RPE 9
5
Hamstring Curl
4
6 reps
RPE 9
6
Leg Extension
4
6 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
3 Reps
80%
2
Bench Press (Barbell)
3 Sets
8 Reps
69%
3
Bench Press (Close Grip)
3 Sets
6 Reps
@7
4
Barbell Row
3 Sets
8 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Wrist Wrench
3 Sets
10 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
74%
2
Bench Press (Barbell)
5 Sets
4 Reps
72%
3
Squat Machine
3 Sets
8 Reps
@7
4
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@7
5
Rear Delt Fly (Cable)
3 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
6 Sets
4 Reps
73%
2
Squat (Paused)
3 Sets
6 Reps
@7
3
Pin Press Bench (Barbell)
3 Sets
8 Reps
@7
4
Rack Pull (Barbell)
3 Sets
8 Reps
@7
5
Chest Supported Row (Machine)
3 Sets
10 Reps
@7
6A
Hammer Curl
3 Sets
10 Reps
@7
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
2 Reps
@7
2
Legs Up Bench Press (Barbell)
3 Sets
6 Reps
@7
3
Deadlift (Deficit)
4 Sets
4 Reps
69%
4
Pulldown (Plate Loaded)
3 Sets
8 Reps
@7
5
Hamstring Curl
3 Sets
10 Reps
@7
6
Leg Extension
3 Sets
10 Reps
@7