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EMOM powerlifting for volume

by Kevin P.
8 athletes joined

Program Description

Powerlifting for novices with a goal of building explosive power. Three weeks of lifting followed by a deload

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 07, 2024 02:00
  • Last Edited
    Jun 18, 2025 12:07

Summary

Elevate your strength game with this 4-week EMOM Powerlifting program, designed to maximize volume and build muscle. Train four days a week, focusing on key lifts like the bench press and squat, with structured EMOM (Every Minute on the Minute) sets to push your limits. Each session is crafted to enhance your power and endurance, ensuring you make steady progress. Perfect for those with a garage gym setup, this program will transform your lifting routine and help you achieve your goals with confidence.
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
60%
70%
75%
85%
2
Speed Deadlift
1
4 reps
60%
3
Hack Squat
3
10 reps
-
4
Back Extension
3
10 reps
RPE 7
5
Bent Over Row (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
2 reps
70%
80%
85%
90%
2
Speed Deadlift
1
4 reps
70%
3
Hack Squat
3
10 reps
-
4
Back Extension
3
10 reps
RPE 7
5
Bent Over Row (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
80%
90%
95%
100%
2
Speed Deadlift
1
2 reps
80%
3
Hack Squat
3
10 reps
-
4
Back Extension
3
10 reps
RPE 7
5
Bent Over Row (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
3
10 reps
RPE 6
2
Back Extension
3
8 reps
RPE 8
3
Hack Squat
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
60%
70%
75%
85%
2
Bench Press (Barbell)
1
4 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
2 reps
70%
80%
85%
90%
2
Bench Press (Barbell)
1
3 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
80%
90%
95%
100%
2
Bench Press (Barbell)
1
2 reps
80%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Preacher Curl (Barbell)
4
10 reps
RPE 8
4
Face Pull
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
60%
70%
75%
85%
2
Squat (Barbell)
1
4 reps
60%
3
Leg Extension
3
10 reps
RPE 7
4
Seated Calf Raise
3
10 reps
RPE 7
5
Leg Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
2 reps
70%
80%
85%
90%
2
Squat (Barbell)
1
3 reps
70%
3
Leg Extension
3
10 reps
RPE 7
4
Seated Calf Raise
3
10 reps
RPE 7
5
Leg Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
80%
90%
95%
100%
2
Squat (Barbell)
1
2 reps
80%
3
Leg Extension
3
10 reps
RPE 7
4
Seated Calf Raise
3
10 reps
RPE 7
5
Leg Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7
2
Hack Squat
3
10 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
60%
70%
75%
85%
2
Overhead Press (Barbell)
1
4 reps
60%
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
High Row
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
2 reps
70%
80%
85%
90%
2
Overhead Press (Barbell)
1
3 reps
70%
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
High Row
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
80%
90%
95%
100%
2
Overhead Press (Barbell)
1
2 reps
80%
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
High Row
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
High Row
3
12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
60%
70%
75%
85%
2
Bench Press (Barbell)
1 Set
4 Reps
60%
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Face Pull
3 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
6
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
60%
70%
75%
85%
2
Squat (Barbell)
1 Set
4 Reps
60%
3
Leg Extension
3 Sets
10 Reps
@7
4
Seated Calf Raise
3 Sets
10 Reps
@7
5
Leg Curl
3 Sets
10 Reps
@7
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
60%
70%
75%
85%
2
Overhead Press (Barbell)
1 Set
4 Reps
60%
3
Front Squat (Barbell)
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Seated Row (Cable)
3 Sets
10 Reps
@7
6
High Row
3 Sets
10 Reps
@7
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
60%
70%
75%
85%
2
Speed Deadlift
1 Set
4 Reps
60%
3
Hack Squat
3 Sets
10 Reps
-
4
Back Extension
3 Sets
10 Reps
@7
5
Bent Over Row (Barbell)
3 Sets
10 Reps
@7