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Best powrlifting program

by Mikkel N.
1 athletes joined

Program Description

Become stronger

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 09, 2024 05:03
  • Last Edited
    Jun 18, 2025 07:55

Summary

Unlock your strength potential with this 4-week powerlifting program designed for dedicated lifters. Committing just three days a week, you'll focus on key lifts like the bench press and deadlift, complemented by targeted accessory work to enhance your overall performance. Each session is structured to push your limits while ensuring proper recovery, making it perfect for those looking to build muscle and increase their lifting capacity. Get ready to elevate your training and achieve the results you've been striving for!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8.5-10
2
Bench Press (Barbell)
3
4 reps
RPE 8
3
Deadlift (Paused)
1
3 reps
-
4
Deadlift (Paused)
3
4 reps
-
5
Lat Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8.5-10
2
Bench Press (Barbell)
3
4 reps
RPE 8
3
Deadlift (Paused)
1
3 reps
-
4
Deadlift (Paused)
3
4 reps
-
5
Lat Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8.5-10
2
Bench Press (Barbell)
3
4 reps
RPE 8
3
Deadlift (Paused)
1
3 reps
-
4
Deadlift (Paused)
3
4 reps
-
5
Lat Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8.5-10
2
Bench Press (Barbell)
3
4 reps
RPE 8
3
Deadlift (Paused)
1
3 reps
-
4
Deadlift (Paused)
3
4 reps
-
5
Lat Pulldown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
2 reps
RPE 8-10
2
Pin Press Bench (Barbell)
3
3 reps
RPE 8-9
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
2 reps
RPE 8-10
2
Pin Press Bench (Barbell)
3
3 reps
RPE 8-9
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
2 reps
RPE 8-10
2
Pin Press Bench (Barbell)
3
3 reps
RPE 8-9
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
2 reps
RPE 8-10
2
Pin Press Bench (Barbell)
3
3 reps
RPE 8-9
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-8
3
Deadlift (Barbell)
1
2 reps
-
4
Deadlift (Barbell)
2
3 reps
-
5
Deadlift (Barbell)
1
4 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-8
3
Deadlift (Barbell)
1
2 reps
-
4
Deadlift (Barbell)
2
3 reps
-
5
Deadlift (Barbell)
1
4 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-8
3
Deadlift (Barbell)
1
2 reps
-
4
Deadlift (Barbell)
2
3 reps
-
5
Deadlift (Barbell)
1
4 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-8
3
Deadlift (Barbell)
1
2 reps
-
4
Deadlift (Barbell)
2
3 reps
-
5
Deadlift (Barbell)
1
4 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Pin Press Bench (Barbell)
1 Set
2 Reps
@8-10
2
Pin Press Bench (Barbell)
3 Sets
3 Reps
@8-9
3
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
2 Sets
8-12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
3 Reps
@8.5-10
2
Bench Press (Barbell)
3 Sets
4 Reps
@8
3
Deadlift (Paused)
1 Set
3 Reps
-
4
Deadlift (Paused)
3 Sets
4 Reps
-
5
Lat Pulldown
3 Sets
8-12 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Reps
@9.5
2
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@7-8
@8-8
3
Deadlift (Barbell)
1 Set
2 Reps
-
4
Deadlift (Barbell)
2 Sets
3 Reps
-
5
Deadlift (Barbell)
1 Set
4 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-