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by Jasper

Program Description

Gains

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 12, 2025 09:03
  • Last Edited
    Oct 21, 2025 06:56
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.6%
Glutes
10.4%
Hamstrings
9.9%
Chest
8.9%
Triceps
8.5%
Upper Back
8.2%
Front Delts
7.2%
Lats
6.4%
Biceps
6.1%
Abs
5.6%
Lower Back
5.1%
Middle Delts
4.9%
Adductors
4.1%
Rear Delts
2%
Forearms
0.9%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Deficit)
3
4 reps
65%
3
Chest Supported Row (Machine)
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Single Leg Leggpress
3
10 reps
-
6
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Deficit)
3
4 reps
65%
3
Chest Supported Row (Machine)
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Single Leg Leggpress
3
10 reps
-
6
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Deficit)
3
4 reps
65%
3
Chest Supported Row (Machine)
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Single Leg Leggpress
3
10 reps
-
6
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Deficit)
3
4 reps
65%
3
Chest Supported Row (Machine)
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Single Leg Leggpress
3
10 reps
-
6
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Deadlift (Paused)
3
3 reps
70%
3
T-Bar Row
3
10 reps
-
4
Single Leg Leggpress
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Back Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Deadlift (Paused)
3
3 reps
70%
3
T-Bar Row
3
10 reps
-
4
Single Leg Leggpress
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Back Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Deadlift (Paused)
3
3 reps
70%
3
T-Bar Row
3
10 reps
-
4
Single Leg Leggpress
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Back Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Deadlift (Paused)
3
3 reps
70%
3
T-Bar Row
3
10 reps
-
4
Single Leg Leggpress
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Back Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Deadlift (Paused)
3
3 reps
70%
3
T-Bar Row
3
10 reps
-
4
Single Leg Leggpress
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Back Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Block Pull (Barbell)
3
3 reps
80%
3
Barbell Row
3
6 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Back Extension (Weighted)
3
8 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Block Pull (Barbell)
3
3 reps
80%
3
Barbell Row
3
6 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Back Extension (Weighted)
3
8 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Bent Over Row (Barbell)
2
15 reps
-
3
Discord Kitten
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Reverse Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Reverse Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Reverse Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Reverse Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
4 reps
70%
2
Bench Press (Barbell)
5
4 reps
80%
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Barbell Row
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Discord Kitten
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
4 reps
70%
2
Bench Press (Barbell)
5
4 reps
80%
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Barbell Row
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Discord Kitten
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
4 reps
70%
2
Bench Press (Barbell)
5
4 reps
80%
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Barbell Row
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Discord Kitten
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
4 reps
70%
2
Bench Press (Barbell)
5
4 reps
80%
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Barbell Row
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Discord Kitten
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
80%
2
Bench Press (Barbell)
4
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Discord Kitten
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
80%
2
Bench Press (Barbell)
4
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Discord Kitten
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
80%
2
Bench Press (Barbell)
4
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Discord Kitten
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Incline Bench Press (Dumbbell)
2
15 reps
-
3
Preacher Curl (EZ Bar)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Squat (Paused)
3
5 reps
65%
3
Leg Press (45 Degrees)
3
12 reps
-
4
Hip Adductor (Machine)
5
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Squat (Paused)
3
5 reps
65%
3
Leg Press (45 Degrees)
3
12 reps
-
4
Hip Adductor (Machine)
5
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Squat (Paused)
3
5 reps
65%
3
Leg Press (45 Degrees)
3
12 reps
-
4
Hip Adductor (Machine)
5
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Squat (Paused)
3
5 reps
65%
3
Leg Press (45 Degrees)
3
12 reps
-
4
Hip Adductor (Machine)
5
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Squat (Paused)
3
3 reps
70%
3
Leg Press (45 Degrees)
3
10 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Squat (Paused)
3
3 reps
70%
3
Leg Press (45 Degrees)
3
10 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Squat (Paused)
3
3 reps
70%
3
Leg Press (45 Degrees)
3
10 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Squat (Paused)
3
3 reps
70%
3
Leg Press (45 Degrees)
3
10 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Squat (Paused)
3
2 reps
80%
3
Walking Lunge (Dumbbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Back Extension (Weighted)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Squat (Paused)
3
2 reps
80%
3
Walking Lunge (Dumbbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Back Extension (Weighted)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Squat (Paused)
3
2 reps
80%
3
Walking Lunge (Dumbbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Back Extension (Weighted)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Leg Extension
2
15 reps
-
3
Reverse Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
5
5 reps
70%
2
Barbell Row
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Discord Kitten
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
5
5 reps
70%
2
Barbell Row
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Discord Kitten
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
5
5 reps
70%
2
Barbell Row
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Discord Kitten
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
5
5 reps
70%
2
Barbell Row
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Discord Kitten
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bench Press (3s)
6
3 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Reverse Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bench Press (3s)
6
3 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Reverse Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bench Press (3s)
6
3 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Reverse Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bench Press (3s)
6
3 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Reverse Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
92%
2
Overhead Press (Barbell)
3
6 reps
-
3
Lat Pulldown
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Reverse Curl
3
8 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
92%
2
Overhead Press (Barbell)
3
6 reps
-
3
Lat Pulldown
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Reverse Curl
3
8 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
92%
2
Overhead Press (Barbell)
3
6 reps
-
3
Lat Pulldown
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Reverse Curl
3
8 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Seated Overhead Press (Dumbbell)
2
15 reps
-
3
Incline Curl (Dumbbell)
2
15 reps
-
Week 1
1 / 13 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
70%
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
-
3
Lat Pulldown
4 Sets
12 Reps
-
4
Overhead Press (Barbell)
3 Sets
8 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
6
Tricep Extension (Cable)
3 Sets
12 Reps
-
7
Reverse Curl
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
70%
2
Squat (Paused)
3 Sets
5 Reps
65%
3
Leg Press (45 Degrees)
3 Sets
12 Reps
-
4
Hip Adductor (Machine)
5 Sets
15 Reps
-
5
Seated Hamstring Curl
3 Sets
12 Reps
-
6
Plank
3 Sets
1 mins
-
Day 4
1
Spoto Press
5 Sets
5 Reps
70%
2
Barbell Row
4 Sets
12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
7
Discord Kitten
3 Sets
15 Reps
-
Day 1
1
Deadlift (Barbell)
4 Sets
5 Reps
70%
2
Deadlift (Deficit)
3 Sets
4 Reps
65%
3
Chest Supported Row (Machine)
3 Sets
12 Reps
-
4
Hamstring Curl
3 Sets
12 Reps
-
5
Single Leg Leggpress
3 Sets
10 Reps
-
6
Back Extension
3 Sets
12 Reps
-