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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
    Apr 21, 2025 02:31
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
a month 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
3 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.