Intermediate–AdvancedFree

JW’s Powerlifting Taper [GER]

Powerlifting Trainingsplan für Fortgeschrittene ab dem 2. Trainingsjahr

· Sep 2024

7athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

3 days

Level

Intermediate, Advanced

Goal

Strength, Muscle

Equipment

Full Gym

Session length

90 min

Woche 1-4: Fokus Muskelaufbau Woche 5-8: Fokus Kraftaufbau Zwischen Woche 4 und 5: 2 Deload Tage wie in Woche 8 durchführen, wenn Schlafqualität sich verschlechtert und Muskelkater länger andauert als gewöhnlich. Nach Woche 8 Kraftwerte anpassen und mit Woche 1 starten. 3 x Training pro Woche, um das 1-Wiederholungsmaximum (1RM) zu erhöhen, oder/und generell Kraft aufzubauen. Beispielwoche: Mo. Bench Press Di. - Mi. Deadlift Do. - Fr. Squat Sa. - So. - Nach jeder Trainingseinheit 1 Tag Pause. 2 Tage Pause nach einer Trainingswoche sind besser für die langfristige Erholung. Jeden 2. Tag trainieren ist dennoch möglich. 1 Tag Pause ist Pflicht zur Erholung von Gelenken, Sehnen und dem Nervensystem. Übungslogik eines Trainingstages: 1. Grundübung 2. Assistenzübung mit Langhantel für Grundübung vom Vortag 3. Assistenzübung mit Kurzhantel für Grundübung 4. Isolationsübung für Grundübung vom Vortag Grundübungen sind: - Bench Press, Sumo-/Deadlift & Squat. Als Assistenzübungen mit Langhantel sind erlaubt: - für Squat: High-Bar-Squat, Belt-Squat, Paused Squat - für Bench Press: Close-Grip Bench Press, Incline Bench Press, Push Press - für Deadlift: Snatch-Grip RDL, RDL, Rack Pull Als Assistenzübungen (Mehrgelenkige Ausführung) mit Kurzhanteln sind erlaubt: - DB Incline Bench Press - DB Flat Bench Press - DB Chest Supported Row - DB Shoulder Press Isolationsübungen (Eingelenkige Ausführung) sind erlaubt: - Adductor Machine, Abductor Machine, DB Split Squat - Overhead Triceps Cable Extension, DB Incline Triceps Extension, Tate Press, Chest Flies - Seated Leg Curl, Lying Leg Curl RPE 8 = noch 2 Wdh. möglich RPE 9 = noch 1 Wdh. möglich RPE 10 = 0 Wdh. möglich Basics: - 1g Creatin Monohydrat pro 10kg Körpergewicht - 1,5g Eweiß pro 1 kg Körpergewicht - 3-4 Mahlzeiten pro Tag mit 30-40g Eiweiß zur Anregung der Proteinsynthese - 7-8h Schlaf

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Chest

15.7%

Quadriceps

14.7%

Triceps

12.9%

Glutes

12.4%

Hamstrings

11.6%

Front Delts

9.6%

Adductors

6.1%

Upper Back

3.9%

Abs

3.3%

Olympic

3.3%

Middle Delts

3.3%

Lats

2.6%

Biceps

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Paused)	1	8 reps	64%
		1	1 rep	90%
		5	4 reps	80%
2	High Bar Squat (Barbell)	1	8 reps	64%
		4	8 reps	70%
3	Incline Bench Press (Dumbbell)	5	10 reps	@8–9
4	Hip Adductor (Machine)	2	15 reps	@9

#	Exercise	Sets	Reps	Intensity
1	Sumo Deadlift (Barbell)	1	8 reps	64%
		1	1 rep	90%
		2	4 reps	80%
2	Bench Press (Close Grip)	1	8 reps	64%
		5	8 reps	70%
3	Chest Supported Row (Dumbbell)	5	10 reps	@8–9
4	Incline Tricep Extension (Dumbbell)	2	15 reps	@9

#	Exercise	Sets	Reps	Intensity
1	Squat (Low Bar)	1	8 reps	64%
		1	1 rep	90%
		2	4 reps	80%
2	Snatch Deadlift	1	8 reps	64%
		4	8 reps	70%
3	Seated Shoulder Press (Dumbbell)	5	10 reps	@8–9
4	Leg Curl	2	15 reps	@9

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, JW’s Powerlifting Taper [GER] is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

JW’s Powerlifting Taper [GER] is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

JW’s Powerlifting Taper [GER] is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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