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Silvio's Lift

by Silvio C.
1 athletes joined

Program Description

**Silvio's Lift** is a comprehensive 6-week training program designed for both novice and intermediate lifters, focusing on powerlifting and powerbuilding. With 18 sessions packed into just six weeks, you'll engage in a variety of compound movements like the bench press, deadlift, and squat, each targeting multiple muscle groups for maximum strength gains. Expect to spend around 80 minutes per workout in a fully equipped gym, pushing your limits and building the physique you desire. Get ready to elevate your lifting game with structured intensity and progressive overload!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 21, 2025 08:44
  • Last Edited
    Aug 21, 2025 09:36
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
50%
60%
70%
75%
2
Speed Deadlift
3
6-8 reps
65%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-8.5
4
Barbell Row
3
8-10 reps
RPE 8-8.5
5
Hyperextension
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
50%
60%
70%
77.5%
2
Speed Deadlift
3
6-8 reps
65%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-8.5
4
Barbell Row
3
8-10 reps
RPE 8-8.5
5
Hyperextension
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
50%
60%
70%
80%
2
Speed Deadlift
3
6-8 reps
65%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-8.5
4
Barbell Row
3
8-10 reps
RPE 8-8.5
5
Hyperextension
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
50%
60%
70%
82.5%
2
Speed Deadlift
3
6-8 reps
65%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-8.5
4
Barbell Row
3
8-10 reps
RPE 8-8.5
5
Hyperextension
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
50%
60%
70%
85%
2
Speed Deadlift
3
6-8 reps
65%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-8.5
4
Barbell Row
3
8-10 reps
RPE 8-8.5
5
Hyperextension
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
50%
2
Speed Deadlift
3
6-8 reps
65%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-8.5
4
Barbell Row
3
8-10 reps
RPE 8-8.5
5
Hyperextension
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
3
8-10 reps
65%
3
Leg Press
3
10-12 reps
RPE 8-8.5
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8-8.5
5
Seated Row (Machine)
3
8-10 reps
RPE 8-8.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
50%
60%
70%
77.5%
2
Bench Press (Barbell)
3
8-10 reps
65%
3
Leg Press
3
10-12 reps
RPE 8-8.5
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8-8.5
5
Seated Row (Machine)
3
8-10 reps
RPE 8-8.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
3
8-10 reps
65%
3
Leg Press
3
10-12 reps
RPE 8-8.5
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8-8.5
5
Seated Row (Machine)
3
8-10 reps
RPE 8-8.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
50%
60%
70%
82.5%
2
Bench Press (Barbell)
3
8-10 reps
65%
3
Leg Press
3
10-12 reps
RPE 8-8.5
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8-8.5
5
Seated Row (Machine)
3
8-10 reps
RPE 8-8.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
50%
60%
70%
85%
2
Bench Press (Barbell)
3
8-10 reps
65%
3
Leg Press
3
10-12 reps
RPE 8-8.5
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8-8.5
5
Seated Row (Machine)
3
8-10 reps
RPE 8-8.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Bench Press (Barbell)
3
8-10 reps
65%
3
Leg Press
3
10-12 reps
RPE 8-8.5
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8-8.5
5
Seated Row (Machine)
3
8-10 reps
RPE 8-8.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
3
8-10 reps
65%
3
Good Morning
3
8-10 reps
RPE 8-8.5
4
Split Squat (Smith Machine)
3
8-10 reps
RPE 8-8.5
5
Lat Pulldown
3
8-10 reps
RPE 8-8.5
6
Cable Crunch
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
50%
60%
70%
77.5%
2
Bench Press (Barbell)
3
8-10 reps
65%
3
Good Morning
3
8-10 reps
RPE 8-8.5
4
Split Squat (Smith Machine)
3
8-10 reps
RPE 8-8.5
5
Lat Pulldown
3
8-10 reps
RPE 8-8.5
6
Cable Crunch
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
3
8-10 reps
65%
3
Good Morning
3
8-10 reps
RPE 8-8.5
4
Split Squat (Smith Machine)
3
8-10 reps
RPE 8-8.5
5
Lat Pulldown
3
8-10 reps
RPE 8-8.5
6
Cable Crunch
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
50%
60%
70%
82.5%
2
Bench Press (Barbell)
3
8-10 reps
65%
3
Good Morning
3
8-10 reps
RPE 8-8.5
4
Split Squat (Smith Machine)
3
8-10 reps
RPE 8-8.5
5
Lat Pulldown
3
8-10 reps
RPE 8-8.5
6
Cable Crunch
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
50%
60%
70%
85%
2
Bench Press (Barbell)
3
8-10 reps
65%
3
Good Morning
3
8-10 reps
RPE 8-8.5
4
Split Squat (Smith Machine)
3
8-10 reps
RPE 8-8.5
5
Lat Pulldown
3
8-10 reps
RPE 8-8.5
6
Cable Crunch
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
50%
2
Bench Press (Barbell)
3
8-10 reps
65%
3
Good Morning
2
1
8-10 reps
8-100 reps
RPE 8-8.5
RPE 8-8.5
4
Split Squat (Smith Machine)
3
8-10 reps
RPE 8-8.5
5
Lat Pulldown
3
8-10 reps
RPE 8-8.5
6
Cable Crunch
3
12-15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
1 Reps
5 Reps
50%
60%
70%
75%
2
Speed Deadlift
3 Sets
6-8 Reps
65%
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8-8.5
4
Barbell Row
3 Sets
8-10 Reps
@8-8.5
5
Hyperextension
3 Sets
12-15 Reps
@9
6
Hammer Curl (Dumbbell)
3 Sets
8-10 Reps
@8-8.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
1 Reps
5 Reps
50%
60%
70%
75%
2
Bench Press (Barbell)
3 Sets
8-10 Reps
65%
3
Leg Press
3 Sets
10-12 Reps
@8-8.5
4
Shoulder Press (Machine)
3 Sets
8-10 Reps
@8-8.5
5
Seated Row (Machine)
3 Sets
8-10 Reps
@8-8.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8-8.5
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
1 Reps
5 Reps
50%
60%
70%
75%
2
Bench Press (Barbell)
3 Sets
8-10 Reps
65%
3
Good Morning
3 Sets
8-10 Reps
@8-8.5
4
Split Squat (Smith Machine)
3 Sets
8-10 Reps
@8-8.5
5
Lat Pulldown
3 Sets
8-10 Reps
@8-8.5
6
Cable Crunch
3 Sets
12-15 Reps
@10