ELAS 4 Week Powerlifting High Volume

by Emil S.

107 athletes joined

4.7

(3 ratings)

Program Description

4 week strength program. Linear progression throughout the program. Maxing out Week 4: In week 4 instead of doing 3 sets for your primary movement go for 1-4 reps. If you're able to do 1 rep keep your entered max the same. If you're able to do 2 reps increase your max by 2.5kg or 5.5lbs. If you're able to do 3 reps increase your max by 5kg or 11lbs.

Program Overview

Level
Intermediate, Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Dec 30, 2024 09:20
Last Edited
Jul 01, 2025 04:26

Summary

Elevate your strength with the ELAS 4 Week Powerlifting High Volume program, designed for dedicated lifters ready to push their limits. Over the course of four weeks, you’ll train five days a week, focusing on primary lifts like bench press, deadlifts, and squats, complemented by accessory movements to enhance your overall power. Each session is structured with targeted rep ranges and intensities, ensuring you build both strength and endurance. Get ready to transform your physique and lift heavier than ever!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

8 reps

6 reps

4 reps

2 reps

74%

78%

82%

88%

Squat (Barbell)

10 reps

62.5%

65%

67.5%

70%

Front Squat (Barbell)

10 reps

RPE 7

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Back Extension (Weighted)

12 reps

RPE 6.5

Single Arm Tricep Extension (Cable)

12 reps

RPE 10

Day 1

Bench Press (Barbell)

5 reps

3 reps

1 reps

81.5%

86%

90%

Squat (Barbell)

8 reps

70%

72.5%

75%

Front Squat (Barbell)

6 reps

RPE 8

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Back Extension (Weighted)

12 reps

RPE 6.5

Single Arm Tricep Extension (Cable)

12 reps

RPE 10

Day 1

Bench Press (Barbell)

3 reps

2 reps

1 reps

90%

92.5%

95%

Squat (Barbell)

6 reps

75%

77.5%

80%

Front Squat (Barbell)

4 reps

RPE 9

Romanian Deadlift (Barbell)

8 reps

RPE 7.5

Back Extension (Weighted)

12 reps

RPE 6.5

Single Arm Tricep Extension (Cable)

12 reps

RPE 10

Day 1

Bench Press (Barbell)

97.5%

Squat (Barbell)

4 reps

82.5%

85%

Front Squat (Barbell)

2 reps

RPE 9

Back Extension (Weighted)

12 reps

RPE 6.5

V-Handle Tricep Pushdown (Cable)

12 reps

RPE 10

Day 2

Deadlift (Barbell)

8 reps

6 reps

4 reps

2 reps

74%

78%

82%

88%

Deadlift Holds

0.25 mins

0.5 mins

Dip (Weighted)

8 reps

RPE 10

Pull-Up (Weighted)

8 reps

RPE 10

Seated Wide-Grip Row (Cable)

10 reps

RPE 8.5

Bicep Curl (Dumbbell)

12 reps

RPE 8.5

Day 2

Deadlift (Barbell)

5 reps

3 reps

1 reps

81.5%

86%

90%

Deadlift Holds

0.25 mins

0.5 mins

Dip (Weighted)

8 reps

RPE 10

Pull-Up (Weighted)

8 reps

RPE 10

Seated Wide-Grip Row (Cable)

10 reps

RPE 8.5

Bicep Curl (Dumbbell)

12 reps

RPE 8.5

Day 2

Deadlift (Barbell)

3 reps

2 reps

1 reps

90%

92.5%

95%

Deadlift Holds

0.25 mins

0.5 mins

Dip (Weighted)

8 reps

RPE 10

Pull-Up (Weighted)

8 reps

RPE 8.5

Seated Wide-Grip Row (Cable)

10 reps

RPE 8.5

Bicep Curl (Dumbbell)

12 reps

RPE 8.5

Day 2

Deadlift (Barbell)

97.5%

Deadlift Holds

0.25 mins

0.5 mins

Dip (Weighted)

8 reps

RPE 10

Pull-Up (Weighted)

8 reps

RPE 10

Day 3

Spoto Press

5 reps

RPE 7.5

Bench Press (Close Grip)

8 reps

RPE 8.5

Overhead Press (Barbell)

6 reps

RPE 8.5

Pec Deck (Machine)

10 reps

RPE 8.5

Lateral Raise (Cable)

12 reps

RPE 8.5

Guillotine Press

12 reps

RPE 8.5

Day 3

Spoto Press

5 reps

RPE 7.5

Bench Press (Close Grip)

8 reps

RPE 8.5

Overhead Press (Barbell)

6 reps

RPE 8.5

Pec Deck (Machine)

12 reps

RPE 8.5

Lateral Raise (Cable)

12 reps

RPE 8.5

Guillotine Press

12 reps

RPE 8.5

Day 3

Long Pause Bench Press

3 reps

RPE 8.5

Bench Press (Close Grip)

6 reps

RPE 8.5

Overhead Press (Barbell)

6 reps

RPE 8.5

Pec Deck (Machine)

12 reps

RPE 8.5

Lateral Raise (Cable)

12 reps

RPE 8.5

Guillotine Press

12 reps

RPE 8.5

Day 3

Long Pause Bench Press

3 reps

RPE 6.5

Bench Press (Close Grip)

6 reps

RPE 8.5

Overhead Press (Barbell)

6 reps

RPE 8.5

Guillotine Press

12 reps

RPE 8.5

Day 4

Squat (Paused)

6 reps

RPE 7.5

Deadlift (Paused)

8 reps

RPE 8

Standing Behind Neck Shoulder Press (Barbell)

10 reps

RPE 7.5

Bent Over Row (Barbell)

12 reps

10 reps

8 reps

RPE 8.5

Rear Delt Fly (Machine)

12 reps

RPE 8.5

Lateral Raise (Cable)

12 reps

RPE 8.5

Day 4

Squat (Paused)

4 reps

RPE 8

Deadlift (Paused)

6 reps

RPE 8.5

Standing Behind Neck Shoulder Press (Barbell)

10 reps

RPE 7.5

Bent Over Row (Barbell)

12 reps

10 reps

8 reps

RPE 8.5

Rear Delt Fly (Machine)

12 reps

RPE 8.5

Lateral Raise (Cable)

12 reps

RPE 8.5

Day 4

Squat (Paused)

2 reps

RPE 9

Deadlift (Paused)

4 reps

RPE 9

Standing Behind Neck Shoulder Press (Barbell)

10 reps

RPE 7.5

Bent Over Row (Barbell)

10 reps

8 reps

6 reps

RPE 8.5

Rear Delt Fly (Machine)

12 reps

RPE 8.5

Lateral Raise (Cable)

12 reps

RPE 8.5

Day 4

Squat (Barbell)

97.5%

Front Squat (Barbell)

10 reps

RPE 6.5

Bench Press (Barbell)

4 reps

82.5%

85%

Back Extension (Weighted)

12 reps

RPE 6.5

Day 5

Squat (Barbell)

8 reps

6 reps

4 reps

2 reps

74%

78%

82%

88%

Front Squat (Barbell)

8 reps

RPE 7.5

Bench Press (Barbell)

10 reps

62.5%

65%

67.5%

70%

Back Extension (Weighted)

12 reps

RPE 6.5

Lying Leg Curl

12 reps

RPE 8.5

V-Handle Tricep Pushdown (Cable)

12 reps

RPE 10

Day 5

Squat (Barbell)

5 reps

3 reps

1 reps

81.5%

86%

90%

Front Squat (Barbell)

6 reps

RPE 7.5

Bench Press (Barbell)

8 reps

70%

72.5%

75%

Back Extension (Weighted)

12 reps

RPE 6.5

Lying Leg Curl

12 reps

RPE 8.5

V-Handle Tricep Pushdown (Cable)

12 reps

RPE 10

Day 5

Squat (Barbell)

3 reps

2 reps

1 reps

90%

92.5%

95%

Front Squat (Barbell)

4 reps

RPE 7.5

Bench Press (Barbell)

6 reps

75%

77.5%

80%

Back Extension (Weighted)

12 reps

RPE 6.5

Lying Leg Curl

12 reps

RPE 8.5

V-Handle Tricep Pushdown (Cable)

12 reps

RPE 10

Day 5

Squat (Paused)

4 reps

RPE 6.5

Deadlift (Paused)

6 reps

RPE 6.5

Bent Over Row (Barbell)

10 reps

8 reps

6 reps

RPE 8.5

Standing Behind Neck Shoulder Press (Barbell)

10 reps

RPE 7.5

Day 1

Bench Press (Barbell)

1 Set

8 Reps

6 Reps

4 Reps

2 Reps

74%

78%

82%

88%

Squat (Barbell)

1 Set

10 Reps

62.5%

65%

67.5%

70%

Front Squat (Barbell)

2 Sets

10 Reps

Romanian Deadlift (Barbell)

2 Sets

8 Reps

@7.5

Back Extension (Weighted)

3 Sets

12 Reps

@6.5

Single Arm Tricep Extension (Cable)

2 Sets

12 Reps

@10

Day 2

Deadlift (Barbell)

1 Set

8 Reps

6 Reps

4 Reps

2 Reps

74%

78%

82%

88%

Deadlift Holds

1 Set

0.25 mins

0.5 mins

Dip (Weighted)

2 Sets

8 Reps

@10

Pull-Up (Weighted)

2 Sets

8 Reps

@10

Seated Wide-Grip Row (Cable)

3 Sets

10 Reps

@8.5

Bicep Curl (Dumbbell)

3 Sets

12 Reps

@8.5

Day 3

Spoto Press

3 Sets

5 Reps

@7.5

Bench Press (Close Grip)

4 Sets

8 Reps

@8.5

Overhead Press (Barbell)

3 Sets

6 Reps

@8.5

Pec Deck (Machine)

3 Sets

10 Reps

@8.5

Lateral Raise (Cable)

3 Sets

12 Reps

@8.5

Guillotine Press

2 Sets

12 Reps

@8.5

Day 4

Squat (Paused)

3 Sets

6 Reps

@7.5

Deadlift (Paused)

3 Sets

8 Reps

Standing Behind Neck Shoulder Press (Barbell)

2 Sets

10 Reps

@7.5

Bent Over Row (Barbell)

1 Set

12 Reps

10 Reps

8 Reps

@8.5

Rear Delt Fly (Machine)

3 Sets

12 Reps

@8.5

Lateral Raise (Cable)

2 Sets

12 Reps

@8.5

Day 5

Squat (Barbell)

1 Set

8 Reps

6 Reps

4 Reps

2 Reps

74%

78%

82%

88%

Front Squat (Barbell)

3 Sets

8 Reps

@7.5

Bench Press (Barbell)

1 Set

10 Reps

62.5%

65%

67.5%

70%

Back Extension (Weighted)

3 Sets

12 Reps

@6.5

Lying Leg Curl

3 Sets

12 Reps

@8.5

V-Handle Tricep Pushdown (Cable)

2 Sets

12 Reps

@10

WHAT PEOPLE ARE SAYING(3 ratings)

Only ratings with written feedback are displayed here.

4.67 / 5

Masuda B.Age 19, Woman

3 days ago

2 years of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

Wow. I love it.

Niklas E.Age 34, Man

6 months ago

1 year of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

Got great results