logo
BoostcampPNG

JW’s Powerlifting Taper [GER]

by
6 athletes joined

Program Description

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

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 11, 2024 07:02
  • Last Edited
    Jun 18, 2025 10:58

Summary

Elevate your strength with JW’s Powerlifting Taper, an 8-week program designed for serious lifters looking to peak their performance. Committing just three days a week, you'll focus on foundational lifts like the Low Bar Squat, Paused Bench Press, and Sumo Deadlift, all tailored to enhance your power and technique. Each session ramps up intensity strategically, ensuring you're primed for maximum gains. Get ready to push your limits and achieve new personal records!
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
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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5
8 reps
1 reps
4 reps
64%
90%
80%
2
High Bar Squat (Barbell)
1
4
8 reps
8 reps
64%
70%
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8-9
4
Hip Adductor (Machine)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5
8 reps
1 reps
4 reps
64%
91%
81%
2
High Bar Squat (Barbell)
1
4
8 reps
8 reps
64%
72%
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8-9
4
Hip Adductor (Machine)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5
8 reps
1 reps
4 reps
64%
92%
82%
2
High Bar Squat (Barbell)
1
3
8 reps
8 reps
64%
74%
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-9
4
Hip Adductor (Machine)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5
8 reps
1 reps
4 reps
64%
93%
83%
2
High Bar Squat (Barbell)
1
3
8 reps
8 reps
64%
76%
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-9
4
Hip Adductor (Machine)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5
8 reps
1 reps
4 reps
64%
94%
84%
2
High Bar Squat (Barbell)
1
2
8 reps
6 reps
64%
80%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-9
4
Hip Adductor (Machine)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5
1
8 reps
1 reps
2 reps
64%
95%
93%
2
High Bar Squat (Barbell)
1
2
8 reps
6 reps
64%
82%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-9
4
Hip Adductor (Machine)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10
2
8 reps
1 reps
2 reps
64%
95%
93%
2
High Bar Squat (Barbell)
1
1
8 reps
4 reps
64%
86%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
70%
2
Bench Press (Paused)
5
2 reps
75%
3
Sumo Deadlift (Barbell)
3
2 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
2
8 reps
1 reps
4 reps
64%
90%
80%
2
Bench Press (Close Grip)
1
5
8 reps
8 reps
64%
70%
3
Chest Supported Row (Dumbbell)
5
10 reps
RPE 8-9
4
Incline Tricep Extension (Dumbbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
2
8 reps
1 reps
4 reps
64%
91%
81%
2
Bench Press (Close Grip)
1
5
8 reps
8 reps
64%
72%
3
Chest Supported Row (Dumbbell)
5
10 reps
RPE 8-9
4
Incline Tricep Extension (Dumbbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
2
8 reps
1 reps
4 reps
64%
92%
82%
2
Bench Press (Close Grip)
1
4
8 reps
8 reps
64%
74%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8-9
4
Incline Tricep Extension (Dumbbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
2
8 reps
1 reps
4 reps
64%
93%
83%
2
Bench Press (Close Grip)
1
4
8 reps
8 reps
64%
76%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8-9
4
Incline Tricep Extension (Dumbbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
2
8 reps
1 reps
4 reps
64%
94%
84%
2
Bench Press (Close Grip)
1
3
8 reps
6 reps
64%
80%
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8-9
4
Incline Tricep Extension (Dumbbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1
8 reps
1 reps
2 reps
64%
95%
93%
2
Bench Press (Close Grip)
1
3
8 reps
6 reps
64%
82%
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8-9
4
Incline Tricep Extension (Dumbbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
2
8 reps
1 reps
2 reps
64%
95%
93%
2
Bench Press (Close Grip)
1
2
8 reps
4 reps
64%
86%
3
Chest Supported Row (Dumbbell)
2
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2 reps
60%
2
Bench Press (Paused)
3
2 reps
70%
3
Sumo Deadlift (Barbell)
2
2 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
8 reps
1 reps
4 reps
64%
90%
80%
2
Snatch Deadlift
1
4
8 reps
8 reps
64%
70%
3
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 8-9
4
Leg Curl
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
8 reps
1 reps
4 reps
64%
91%
81%
2
Snatch Deadlift
1
4
8 reps
8 reps
64%
72%
3
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 8-9
4
Leg Curl
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
8 reps
1 reps
4 reps
64%
92%
82%
2
Snatch Deadlift
1
3
8 reps
8 reps
64%
74%
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8-9
4
Leg Curl
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
8 reps
1 reps
4 reps
64%
93%
83%
2
Snatch Deadlift
1
3
8 reps
8 reps
64%
76%
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8-9
4
Leg Curl
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
8 reps
1 reps
4 reps
64%
94%
84%
2
Snatch Deadlift
1
2
8 reps
6 reps
64%
80%
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8-9
4
Leg Curl
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
8 reps
1 reps
2 reps
64%
95%
93%
2
Snatch Deadlift
1
2
8 reps
6 reps
64%
82%
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8-9
4
Leg Curl
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
2
8 reps
1 reps
2 reps
64%
95%
93%
2
Snatch Deadlift
1
1
8 reps
4 reps
64%
86%
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
90%
93%
100%
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
90%
93%
100%
3
Sumo Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
93%
100%
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Set
5 Sets
8 Reps
1 Reps
4 Reps
64%
90%
80%
2
High Bar Squat (Barbell)
1 Set
4 Sets
8 Reps
8 Reps
64%
70%
3
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
@8-9
4
Hip Adductor (Machine)
2 Sets
15 Reps
@9
Day 2
1
Sumo Deadlift (Barbell)
1 Set
1 Set
2 Sets
8 Reps
1 Reps
4 Reps
64%
90%
80%
2
Bench Press (Close Grip)
1 Set
5 Sets
8 Reps
8 Reps
64%
70%
3
Chest Supported Row (Dumbbell)
5 Sets
10 Reps
@8-9
4
Incline Tricep Extension (Dumbbell)
2 Sets
15 Reps
@9
Day 3
1
Squat (Low Bar)
1 Set
1 Set
2 Sets
8 Reps
1 Reps
4 Reps
64%
90%
80%
2
Snatch Deadlift
1 Set
4 Sets
8 Reps
8 Reps
64%
70%
3
Seated Shoulder Press (Dumbbell)
5 Sets
10 Reps
@8-9
4
Leg Curl
2 Sets
15 Reps
@9