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Beginner Strength by Ash - Dev III

by Ashleen S.
1 athletes joined

Program Description

Beginner - Novice powerlifting Development Program

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 03, 2025 09:45
  • Last Edited
    Aug 04, 2025 09:00
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
2 reps
4 reps
4 reps
-
77.5%
-
2
Bench Press (Barbell)
1
1
3
1 reps
-
80%
-
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
-
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 7
-
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
2 reps
4 reps
4 reps
-
77.5%
-
2
Bench Press (Barbell)
1
1
3
1 reps
-
80%
-
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
-
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 7
-
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
2 reps
4 reps
4 reps
-
77.5%
-
2
Bench Press (Barbell)
1
1
3
1 reps
-
80%
-
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
-
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 7
-
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
2 reps
4 reps
4 reps
-
77.5%
-
2
Bench Press (Barbell)
1
1
3
1 reps
-
80%
-
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
-
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 7
-
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
2 reps
4 reps
4 reps
-
77.5%
-
2
Bench Press (Barbell)
1
1
3
1 reps
-
80%
-
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
-
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 7
-
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 6
-
2
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 6.5
-
3
Leg Extension
1
2
8 reps
RPE 7.5
-
4
Incline Bench Press (Dumbbell)
1
2
8 reps
RPE 7.5
-
5
Plank (Weighted)
1
2
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3
3 reps
3 reps
-
81%
-
2
Tempo Bench Press
1
3
3 reps
3 reps
RPE 7
-
3
Pull-Up (Assisted)
1
2
RPE 10
-
4
Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
5
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3
3 reps
3 reps
-
81%
-
2
Tempo Bench Press
1
3
3 reps
3 reps
RPE 7
-
3
Pull-Up (Assisted)
1
2
RPE 10
-
4
Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
5
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3
3 reps
3 reps
-
81%
-
2
Tempo Bench Press
1
3
3 reps
3 reps
RPE 7
-
3
Pull-Up (Assisted)
1
2
RPE 10
-
4
Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
5
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3
3 reps
3 reps
-
81%
-
2
Tempo Bench Press
1
3
3 reps
3 reps
RPE 7
-
3
Pull-Up (Assisted)
1
2
RPE 10
-
4
Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
5
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3
3 reps
3 reps
-
81%
-
2
Tempo Bench Press
1
3
3 reps
3 reps
RPE 7
-
3
Pull-Up (Assisted)
1
2
RPE 10
-
4
Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
5
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3 reps
-
2
Glute-Ham Raise
3
-
3
Pull-Up (Assisted)
1
2
8 reps
RPE 7.5
-
4
Zercher Front-Foot Elevated Split Squat
1
2
RPE 7.5
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Single Arm Row (Cable)
1
2
10 reps
10 reps
RPE 7.5
-
4
Face Pull
1
2
12 reps
12 reps
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Single Arm Row (Cable)
1
2
10 reps
10 reps
RPE 7.5
-
4
Face Pull
1
2
12 reps
12 reps
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Single Arm Row (Cable)
1
2
10 reps
10 reps
RPE 7.5
-
4
Face Pull
1
2
12 reps
12 reps
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Single Arm Row (Cable)
1
2
10 reps
10 reps
RPE 7.5
-
4
Face Pull
1
2
12 reps
12 reps
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Single Arm Row (Cable)
1
2
10 reps
10 reps
RPE 7.5
-
4
Face Pull
1
2
12 reps
12 reps
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
3 reps
3 reps
RPE 6
-
2
Tempo Bench Press
1
2
3 reps
3 reps
RPE 6.5
-
3
Hack Squat
1
1
8 reps
8 reps
RPE 7
-
4
Pull-Up (Assisted)
1
2
RPE 7
-
5
Tricep Pushdown (Cable)
1
2
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
1
2 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
2
1
5 reps
5 reps
-
70%
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
4
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 7
-
5
Leg Curl
1
2
10 reps
10 reps
RPE 7.5
-
6
Ab Wheel
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
1
2 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
2
1
5 reps
5 reps
-
70%
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
4
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 7
-
5
Leg Curl
1
2
10 reps
10 reps
RPE 7.5
-
6
Ab Wheel
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
1
2 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
2
1
5 reps
5 reps
-
70%
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
4
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 7
-
5
Leg Curl
1
2
10 reps
10 reps
RPE 7.5
-
6
Ab Wheel
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
1
2 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
2
1
5 reps
5 reps
-
70%
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
4
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 7
-
5
Leg Curl
1
2
10 reps
10 reps
RPE 7.5
-
6
Ab Wheel
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
1
2 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
2
1
5 reps
5 reps
-
70%
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
4
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 7
-
5
Leg Curl
1
2
10 reps
10 reps
RPE 7.5
-
6
Ab Wheel
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Chest Supported Row (Machine)
1
2
RPE 7
-
4
Bicep Curl (Dumbbell)
1
2
RPE 8
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Sets
2 Reps
4 Reps
4 Reps
-
77.5%
-
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
1 Reps
-
80%
-
3
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@7
-
4
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
-
5
Incline Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
-
Day 2
1
Sumo Deadlift (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
-
81%
-
2
Tempo Bench Press
1 Set
3 Sets
3 Reps
3 Reps
@7
-
3
Pull-Up (Assisted)
1 Set
2 Sets
@10
-
4
Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
-
5
Tricep Extension (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@8
-
Day 3
1
Tempo Squat (Barbell)
1 Set
2 Sets
@7
-
2
Spoto Press
1 Set
2 Sets
@7
-
3
Single Arm Row (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@7.5
-
4
Face Pull
1 Set
2 Sets
12 Reps
12 Reps
@7
-
Day 4
1
Sumo Deadlift (Paused)
1 Set
1 Set
2 Reps
@7
-
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
-
70%
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
-
4
Chest Supported Row (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@7
-
5
Leg Curl
1 Set
2 Sets
10 Reps
10 Reps
@7.5
-
6
Ab Wheel
2 Sets
5 Reps
-