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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 31, 2025 07:04

Summary

Transform your strength with Silvio's Lift, a focused 6-week program designed for serious lifters. Committing just three days a week, you'll engage in a variety of compound movements like the Bench Press, Squat, and Deadlift, ensuring balanced muscle development and explosive power. Each session is crafted to progressively challenge your limits, helping you build strength and muscle effectively. Get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.4%
Glutes
13.1%
Chest
11.3%
Hamstrings
11.3%
Triceps
10%
Lower Back
7.3%
Front Delts
6.8%
Upper Back
5.9%
Lats
5.9%
Abs
5%
Biceps
4.1%
Middle Delts
2.3%
Adductors
1.8%
Forearms
0.5%
Abductors
0.5%
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BlogBannerPC
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
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