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Maxs Powerlifting Program

by Max C.A
11 athletes joined
4.5
(2 ratings)

Program Description

This is a very simple program to increase your one rep max strength and build muscle it follows a linear progression over the course of 5 weeks where you will focus on the three big lifts If you enjoy/ enjoyed this program please leave a review

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2025 12:49
  • Last Edited
    Jun 18, 2025 12:13

Summary

Unleash your strength with the Max's Powerlifting Program, a focused 5-week journey designed for serious lifters. Committing to 5 days a week, you'll tackle essential movements like paused squats and barbell lifts, expertly structured to build power and enhance your lifting technique. Each session emphasizes progressive overload, ensuring you push your limits while refining your form. Perfect for those with a garage gym setup, this program will elevate your strength game and prepare you for new personal records. Get ready to lift heavy and feel unstoppable!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2 reps
73%
2
Leg Extension
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
73%
2
Leg Extension
2
8 reps
RPE 9
3
Standing Calf Raise
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
73%
2
Leg Extension
3
8 reps
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2 reps
73%
2
Leg Extension
3
10 reps
RPE 7.5
3
Standing Calf Raise
2
8 reps
RPE 8
4
Hanging Leg Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
73%
2
Leg Extension
3
8 reps
RPE 8
3
Seated Calf Raise
4
8 reps
RPE 8.5
4
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
75%
68%
2
Tricep Rope Push Down (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
1
10 reps
8 reps
9 reps
RPE 7.5
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6 reps
6 reps
80%
65%
2
Tricep Rope Push Down (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
1
10 reps
8 reps
9 reps
RPE 7.5
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4 reps
4 reps
85%
75%
2
Tricep Rope Push Down (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
1
10 reps
8 reps
9 reps
RPE 7.5
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
80%
2
Tricep Rope Push Down (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
1
10 reps
8 reps
9 reps
RPE 7.5
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
5 reps
95%
70%
2
Tricep Rope Push Down (Cable)
1
3
10 reps
8 reps
RPE 10
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
1
10 reps
8 reps
9 reps
RPE 7.5
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
75%
70%
2
Hamstring Curl
2
12 reps
RPE 10
3
Lat Pulldown
2
10 reps
RPE 8
4
Standing Pullover (Cable)
2
8 reps
RPE 8
5
Hammer Curl
1
2
8 reps
8 reps
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
80%
73%
2
Hamstring Curl
1
1
12 reps
12 reps
-
RPE 10
3
Lat Pulldown
2
10 reps
RPE 8
4
Standing Pullover (Cable)
2
8 reps
RPE 8
5
Hammer Curl
1
2
8 reps
8 reps
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
5 reps
85%
73%
2
Hamstring Curl
2
12 reps
RPE 10
3
Lat Pulldown
1
1
10 reps
RPE 8
RPE 8
4
Standing Pullover (Cable)
2
8 reps
RPE 8
5
Hammer Curl
1
2
8 reps
8 reps
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2 reps
6 reps
90%
73%
2
Hamstring Curl
2
12 reps
RPE 10
3
Lat Pulldown
2
10 reps
RPE 8
4
Standing Pullover (Cable)
2
8 reps
RPE 8
5
Hammer Curl
1
2
8 reps
8 reps
RPE 10
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Hamstring Curl
2
12 reps
RPE 10
3
Lat Pulldown
2
10 reps
RPE 8
4
Standing Pullover (Cable)
2
8 reps
RPE 8
5
Hammer Curl
1
2
8 reps
8 reps
RPE 9
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
85%
73%
2
Leg Extension
3
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
85%
73%
2
Leg Extension
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
4 reps
85%
73%
2
Leg Extension
2
10 reps
RPE 8.5
3
Standing Calf Raise
2
8 reps
RPE 7.5
4
Hanging Leg Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
85%
73%
2
Standing Calf Raise
2
10 reps
RPE 8
3
Leg Extension
2
8 reps
RPE 8
4
Hanging Leg Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
85%
73%
2
Leg Extension
3
8 reps
RPE 7.5
3
Standing Calf Raise
1
10 reps
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7 reps
73%
2
Shoulder Press (Machine)
2
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7 reps
73%
2
Shoulder Press (Machine)
2
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7 reps
73%
2
Shoulder Press (Machine)
2
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7 reps
73%
2
Shoulder Press (Machine)
2
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7 reps
73%
2
Shoulder Press (Machine)
2
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Squat (Paused)
3 Sets
2 Reps
73%
2
Leg Extension
3 Sets
8 Reps
@8.5
Day 4
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
85%
73%
2
Leg Extension
3 Sets
8 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
8 Reps
6 Reps
75%
70%
2
Hamstring Curl
2 Sets
12 Reps
@10
3
Lat Pulldown
2 Sets
10 Reps
@8
4
Standing Pullover (Cable)
2 Sets
8 Reps
@8
5
Hammer Curl
1 Set
2 Sets
8 Reps
8 Reps
@9
@8.5
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
75%
68%
2
Tricep Rope Push Down (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@8.5
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
9 Reps
@7.5
@7.5
@9
Day 5
1
Bench Press (Close Grip)
3 Sets
7 Reps
73%
2
Shoulder Press (Machine)
2 Sets
8 Reps
@8
3
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
4.50 / 5
drew S.Age 25, Man
3 months ago
3 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Was a solid quick program. Squat ^20lbs Bench ^20 I’ve got back problems so my deadlift stayed the same.
Dex C.Age 20, Man
5 months ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
This was such a great program and I gained a lot of strength overall, on the three big lifts. I increased my strength by over 50 pounds five weeks. Thanks.