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MAPs Powerlift

by Matt D.

Program Description

Powerlifting program for beginners and novice lifters.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    11 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 29, 2024 02:27
  • Last Edited
    Jun 18, 2025 08:38

Summary

Unlock your strength potential with the MAPs Powerlift program, an 11-week journey designed for serious lifters looking to enhance their powerlifting skills. Committing four days a week, you'll tackle compound movements like the bench press, squat, and overhead press, focusing on building muscle and increasing strength. Each workout is crafted to challenge you with progressive overload, ensuring you push your limits while honing your technique. Get ready to transform your physique and elevate your lifting game in a supportive garage gym environment!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Pec Fly (Dumbbell)
3
20-30 reps
-
4
Push Up (Weighted)
3
AMRAP
-
5
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Pec Fly (Dumbbell)
3
20-30 reps
-
4
Push Up (Weighted)
3
AMRAP
-
5
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Pec Fly (Dumbbell)
3
20-30 reps
-
4
Push Up (Weighted)
3
AMRAP
-
5
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
3
8-12 reps
65%
3A
Pec Fly (Dumbbell)
3
8-12 reps
-
3B
Push Up (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
90%
2
Overhead Press (Barbell)
3
8-12 reps
65%
3A
Pec Fly (Dumbbell)
3
8-12 reps
-
3B
Push Up (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Overhead Press (Barbell)
3
8-12 reps
65%
3A
Pec Fly (Dumbbell)
3
8-12 reps
-
3B
Push Up (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
65%
3A
Pec Fly (Dumbbell)
2
8-12 reps
-
3B
Push Up (Weighted)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
65%
3A
Pec Fly (Dumbbell)
2
8-12 reps
-
3B
Push Up (Weighted)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
65%
3A
Pec Fly (Dumbbell)
2
8-12 reps
-
3B
Push Up (Weighted)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Bench Press (Barbell)
5
3 reps
83%
3
Deadlift (Barbell)
2
2
1 reps
1 reps
90%
95%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
75%
2
Bench Press (Barbell)
4
3 reps
80%
3
Deadlift (Barbell)
2
2
1 reps
1 reps
92%
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Leg Press (45 Degrees)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Leg Press (45 Degrees)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Leg Press (45 Degrees)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
2
8-12 reps
65%
3A
Walking Lunge (Dumbbell)
3
8-12 reps
-
3B
Band Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
90%
2
Deadlift (Barbell)
2
8-12 reps
65%
3A
Walking Lunge (Dumbbell)
3
8-12 reps
-
3B
Band Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Deadlift (Barbell)
2
8-12 reps
65%
3A
Walking Lunge (Dumbbell)
3
8-12 reps
-
3B
Band Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
2
8-12 reps
65%
3A
Walking Lunge (Dumbbell)
2
8-12 reps
-
3B
Band Leg Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
-
2
Deadlift (Barbell)
2
8-12 reps
65%
3A
Walking Lunge (Dumbbell)
2
8-12 reps
-
3B
Band Leg Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
2
8-12 reps
65%
3A
Walking Lunge (Dumbbell)
2
8-12 reps
-
3B
Band Leg Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
75%
2
Bench Press (Barbell)
6
1 reps
93%
3
Lat Pulldown
2
8-12 reps
-
4
Band Pull Apart
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
95%
2
Bench Press (Barbell)
2
1 reps
95%
3
Lat Pulldown
2
8-12 reps
-
4
Band Pull Apart
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
2
20-30 reps
-
3
Arnold Press
3
8-12 reps
-
4
Band Pull Apart
2
8-12 reps
-
5
Upright Row Band
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
20-30 reps
-
3
Arnold Press
3
8-12 reps
-
4
Band Pull Apart
3
8-12 reps
-
5
Upright Row Band
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
20-30 reps
-
3
Arnold Press
3
8-12 reps
-
4
Band Pull Apart
3
8-12 reps
-
5
Upright Row Band
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
3
8-12 reps
65%
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4A
Push Up (Weighted)
3
12-15 reps
-
4B
Upright Row Band
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
2 reps
90%
2
Bench Press (Barbell)
3
8-12 reps
65%
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4A
Push Up (Weighted)
3
12-15 reps
-
4B
Upright Row Band
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
3
8-12 reps
65%
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4A
Push Up (Weighted)
3
12-15 reps
-
4B
Upright Row Band
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
65%
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4A
Push Up (Weighted)
2
12-15 reps
-
4B
Upright Row Band
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
-
2
Bench Press (Barbell)
3
8-12 reps
65%
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4A
Push Up (Weighted)
2
12-15 reps
-
4B
Upright Row Band
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
8-12 reps
65%
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4A
Push Up (Weighted)
2
12-15 reps
-
4B
Upright Row Band
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1 reps
1 reps
90%
95%
2
Bench Press (Barbell)
5
2 reps
80%
3
Deadlift (Barbell)
8
1 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8-12 reps
-
2
Lat Pulldown Single Arm
3
8-15 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Zottman Curls
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Lat Pulldown Single Arm
3
8-15 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Zottman Curls
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-12 reps
-
2
Lat Pulldown Single Arm
3
8-15 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Zottman Curls
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Squat (Barbell)
2
8-15 reps
65%
3
Lat Pulldown Single Arm
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
2
Squat (Barbell)
2
8-15 reps
65%
3
Lat Pulldown Single Arm
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Squat (Barbell)
2
8-15 reps
65%
3
Lat Pulldown Single Arm
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Squat (Barbell)
2
8-15 reps
65%
3
Lat Pulldown Single Arm
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
-
2
Squat (Barbell)
2
8-15 reps
65%
3
Lat Pulldown Single Arm
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
-
2
Squat (Barbell)
2
8-15 reps
65%
3
Lat Pulldown Single Arm
2
8-12 reps
-
Week 1
1 / 11 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Dip (Bodyweight)
3 Sets
8-12 Reps
-
3
Pec Fly (Dumbbell)
3 Sets
20-30 Reps
-
4
Push Up (Weighted)
3 Sets
AMRAP
-
5
Plank
1 Set
-
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
-
3
Single-Leg Leg Curl
3 Sets
8-12 Reps
-
4
Leg Press (45 Degrees)
2 Sets
20 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
2 Sets
20-30 Reps
-
3
Arnold Press
3 Sets
8-12 Reps
-
4
Band Pull Apart
2 Sets
8-12 Reps
-
5
Upright Row Band
2 Sets
12-15 Reps
-
Day 4
1
Deadlift (Barbell)
2 Sets
8-12 Reps
-
2
Lat Pulldown Single Arm
3 Sets
8-15 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
4
Zottman Curls
2 Sets
20 Reps
-