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Iron Press

by Barneth L.
1 athletes joined

Program Description

This setup ensures consistent, long-term gains across all three lifts, which is ideal for lifters who want to specialize in pressing strength without neglecting full powerlifting development. Use 90% of 1RM for Squat, and Deadlift only every cycle.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 09, 2025 05:03
  • Last Edited
    May 09, 2025 04:36
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-
5-
5-10 reps
65%
75%
85%
2
Squat (Barbell)
3
6 reps
RPE 9
3
Bench Press (Paused)
3
3 reps
70%
4
Larsen Press (Barbell)
3
8 reps
RPE 9
5
Deadlift (Barbell)
2
6 reps
80%
6
Optional Lower Body Accessory 1
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Optional Lower Body Accessory 1
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-
3-
3-8 reps
70%
80%
90%
2
Squat (Barbell)
5
3 reps
85%
3
Bench Press (Paused)
3
3
1 reps
3 reps
90%
75%
4
Deadlift (Barbell)
3
8 reps
75%
5
Optional Lower Body Accessory 1
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Optional Lower Body Accessory 1
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-
3-
1-5 reps
75%
85%
95%
2
Squat (Barbell)
3
4-6 reps
90%
3
Bench Press (Paused)
3
3
1 reps
3 reps
90%
80%
4
Deadlift (Barbell)
3
3-6 reps
88%
5
Optional Lower Body Accessory 1
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Optional Lower Body Accessory 1
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
97%
87%
2
Bench Press (Paused)
1
3
1 reps
2 reps
97%
87%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-4 reps
100%
2
Deadlift (Paused)
1
1
1
4 reps
4 reps
2 reps
72.5%
75%
77.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-
5-
5-10 reps
65%
75%
85%
2
Bench Press (Paused)
3
3 reps
70%
3
Incline Bench Press (Barbell)
3
6 reps
RPE 9
4
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
5
Overhead Press (Barbell)
4
8-12 reps
RPE 8
6
Pull-Up (Weighted)
4
8-12 reps
RPE 8
7
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-
3-
3-8 reps
65%
75%
85%
2
Bench Press (Paused)
3
3 reps
75%
3
Bench Press (Paused)
3
6 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
5
Overhead Press (Barbell)
3
6-10 reps
RPE 8
6
Pull-Up (Weighted)
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-
3-
1-5 reps
75%
85%
95%
2
Bench Press (Paused)
3
3 reps
80%
3
Larsen Press (Barbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Overhead Press (Barbell)
3
6 reps
RPE 8
6
Pull-Up (Weighted)
3
6 reps
RPE 8
7
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
97%
87%
2
Bench Press (Paused)
4
1 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1-4 reps
100%
2
Bench Press (Barbell)
1
1-4 reps
100%
3
Bent Over Row (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
4
Overhead Press (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
5
Pull-Up (Weighted)
1
2
8 reps
6 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-
5-
5-10 reps
65%
75%
85%
2
Bench Press (Paused)
3
3 reps
70%
3
Incline Bench Press (Barbell)
3
6 reps
RPE 9
4
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
5
Overhead Press (Barbell)
4
8-12 reps
RPE 8
6
Pull-Up (Weighted)
4
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-
3-
3-8 reps
65%
75%
85%
2
Bench Press (Paused)
3
3 reps
75%
3
Bench Press (Close Grip)
3
6 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
5
Overhead Press (Barbell)
3
6-10 reps
RPE 8
6
Pull-Up (Weighted)
3
6-10 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-
3-
1-5 reps
75%
85%
95%
2
Bench Press (Barbell)
3
3 reps
80%
3
Incline Bench Press (Barbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Overhead Press (Barbell)
3
6 reps
RPE 8
6
Pull-Up (Weighted)
3
6 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
90%
83%
2
Bench Press (Paused)
1
3
1 reps
2 reps
90%
83%
3
Deadlift (Barbell)
1
2
1 reps
2 reps
87%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-4 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-
5-
5-10 reps
65%
75%
85%
2
Squat (Barbell)
3
6 reps
RPE 9
3
Bench Press (Paused)
3
3 reps
70%
4
Incline Bench Press (Barbell)
3
3 reps
RPE 9
5
Deadlift (Barbell)
2
6 reps
80%
6
Optional Lower Body Accessory 1
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Optional Lower Body Accessory 1
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-
3-
3-8 reps
70%
85%
90%
2
Squat (Barbell)
8
3 reps
80%
3
Bench Press (Paused)
3
3 reps
70%
4
Bench Press (Paused)
3
3 reps
RPE 9
5
Deadlift (Barbell)
3
8 reps
RPE 9
6
Optional Lower Body Accessory 1
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Optional Lower Body Accessory 1
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-
3-
1-5 reps
75%
85%
95%
2
Squat (Barbell)
1
1
2-3 reps
1-2 reps
95%
100%
3
Bench Press (Paused)
3
3 reps
70%
4
Larsen Press (Barbell)
3
3 reps
RPE 9
5
Deadlift (Barbell)
1
1
2-3 reps
1-2 reps
95%
100%
6
Optional Lower Body Accessory 1
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Optional Lower Body Accessory 1
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
80%
2
Bench Press (Barbell)
3
3 reps
83%
3
Deadlift (Barbell)
1
3 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
70%
2
Larsen Press (Barbell)
3
3 reps
RPE 9
3
Upright Row (Dumbbell)
4
6-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
75%
2
Bench Press (Close Grip)
3
3 reps
RPE 9
3
Upright Row (Dumbbell)
3
6-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-
5-
5-10 Reps
65%
75%
85%
2
Squat (Barbell)
3 Sets
6 Reps
@9
3
Bench Press (Paused)
3 Sets
3 Reps
70%
4
Larsen Press (Barbell)
3 Sets
8 Reps
@9
5
Deadlift (Barbell)
2 Sets
6 Reps
80%
6
Optional Lower Body Accessory 1
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Optional Lower Body Accessory 1
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-
5-
5-10 Reps
65%
75%
85%
2
Bench Press (Paused)
3 Sets
3 Reps
70%
3
Incline Bench Press (Barbell)
3 Sets
6 Reps
@9
4
Bent Over Row (Barbell)
4 Sets
6-10 Reps
@8
5
Overhead Press (Barbell)
4 Sets
8-12 Reps
@8
6
Pull-Up (Weighted)
4 Sets
8-12 Reps
@8
7
Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-
5-
5-10 Reps
65%
75%
85%
2
Bench Press (Paused)
3 Sets
3 Reps
70%
3
Incline Bench Press (Barbell)
3 Sets
6 Reps
@9
4
Bent Over Row (Barbell)
4 Sets
6-10 Reps
@8
5
Overhead Press (Barbell)
4 Sets
8-12 Reps
@8
6
Pull-Up (Weighted)
4 Sets
8-12 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-
5-
5-10 Reps
65%
75%
85%
2
Squat (Barbell)
3 Sets
6 Reps
@9
3
Bench Press (Paused)
3 Sets
3 Reps
70%
4
Incline Bench Press (Barbell)
3 Sets
3 Reps
@9
5
Deadlift (Barbell)
2 Sets
6 Reps
80%
6
Optional Lower Body Accessory 1
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Optional Lower Body Accessory 1
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 5
1
Bench Press (Paused)
3 Sets
3 Reps
70%
2
Larsen Press (Barbell)
3 Sets
3 Reps
@9
3
Upright Row (Dumbbell)
4 Sets
6-10 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@8
5
Rear Delt Fly (Dumbbell)
4 Sets
8-12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10