Program Description
Gains
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length13 weeks
- Time Per Workout100 minutes
- CreatedOct 12, 2025 09:03
- Last EditedNov 04, 2025 09:01
Summary
Unleash your strength with the 13-week ai pelleily program, designed for those ready to elevate their lifting game. Comprising four dedicated training days each week, this program focuses on compound movements and isolation exercises that target all major muscle groups. With a mix of barbell, machine, and bodyweight exercises, you’ll build muscle and improve your overall fitness. Get ready to push your limits and achieve your goals with a structured approach that keeps you engaged and motivated every step of the way!
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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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Pulldown4 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 Curl3 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 Curl3 Sets
12 Reps
-
6
Plank3 Sets
1 mins
-
Day 4
1
Spoto Press5 Sets
5 Reps
70%
2
Barbell Row4 Sets
12 Reps
-
3
Seated Shoulder Press (Dumbbell)3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
5
Face Pull3 Sets
15 Reps
-
6
Incline Curl (Dumbbell)3 Sets
12 Reps
-
7
Discord Kitten3 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 Curl3 Sets
12 Reps
-
5
Single Leg Leggpress3 Sets
10 Reps
-
6
Back Extension3 Sets
12 Reps
-