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Powerlift program

by Daniel S.

Program Description

Rest between sets in the basic exercise (squat/bench press/ deadlifts) 4mins Between other sets 2 mins Between exercises 3 mins

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 23, 2024 09:08
  • Last Edited
    Jun 18, 2025 12:55

Summary

Unleash your strength with the 8-week Powerlift program, designed for serious lifters ready to elevate their game. Committing just three days a week, you'll focus on compound movements like squats, deadlifts, and bench presses to build raw power and muscle mass. Each session is meticulously structured to maximize your gains, featuring a blend of barbell, dumbbell, and machine exercises tailored for optimal results. Join the ranks of lifters transforming their physique and performance—your power journey starts here!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.9%
Chest
11.5%
Triceps
10.9%
Glutes
9.9%
Upper Back
8.8%
Lats
8.2%
Front Delts
7.6%
Hamstrings
7.2%
Biceps
6.6%
Middle Delts
3.4%
Lower Back
3.1%
Other
2.1%
Adductors
1.9%
Abs
1.9%
Forearms
1.5%
Abductors
0.7%
Rear Delts
0.6%
Calves
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9
2
Leg Press
2
15 reps
RPE 9
3
Deadlift (Barbell)
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
5
Jumping Jack
4
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 8.5
2
Squat (Barbell)
2
7 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Front Squat (Barbell)
2
10 reps
RPE 9
3
Deadlift (Barbell)
3
10 reps
RPE 9
4
Leg Press
3
8 reps
RPE 9
5
Jumping Jack
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Front Squat (Barbell)
3
12 reps
RPE 9
4
Box Jump
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Front Squat (Barbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 9
4
Vertical Jump
4
12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Squat (Barbell)
3
10 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Sumo Squat
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 9
2
Front Squat (Barbell)
3
12 reps
RPE 9
3
Leg Press
3
10 reps
RPE 9
4
Overhead Press (Dumbbell)
3
6 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8.5
2
Squat (Barbell)
3
12 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
Overhead Press (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Dip (Weighted)
3
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
8 reps
RPE 9
4
Bench Press (Dumbbell)
3
15 reps
RPE 8.5
5
Hammer Curl
3
8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Cable Crossover
3
12 reps
RPE 9
4
Bench Press (Close Grip)
3
8 reps
RPE 8.5
5
Seated Front Raise
3
10 reps
RPE 9
6
Push Up
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
2
10 reps
RPE 9
3
Dip (Weighted)
3
8 reps
RPE 9
4
Chest Fly (Dumbbell)
4
12 reps
RPE 9
5
Bench Press (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Cable Crossover
4
15 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Bench Press (Close Grip)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
4 reps
RPE 9
2
Bench Press (Dumbbell)
3
3 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Dumbbell Bench Pullover
3
12 reps
RPE 9
5
Floor Press (Barbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Overhead Press (Dumbbell)
3
6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Dip (Bodyweight)
3
15 reps
RPE 9
4
French Press
3
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Hammer Curl
5
5 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
2
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 9
5
Shrug (Barbell)
3
12 reps
RPE 9
6
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8.5
2
Deadlift (Barbell)
3
3 reps
RPE 9
3
Pull-Up (Bodyweight)
3
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
12 reps
RPE 9
7
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7 reps
RPE 9
2
Rack Pull (Barbell)
3
9 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Straight Arm Pulldown
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Pull-Up (Bodyweight)
4
8 reps
RPE 9
3
Lat Pulldown
4
10 reps
RPE 9
4
Seated Row (Cable)
4
10 reps
RPE 9
5
Bent Over Row (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Seated Row (Cable)
5
8 reps
RPE 9
4
Vertical Jump
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
4
10 reps
RPE 9
5
Shrug (Barbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
6
Bicep Curl (Cable)
3
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
5
10 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
French Press
3
10 reps
RPE 9
6
Push Up
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8 reps
RPE 9
2
Bicep Curl (Barbell)
3
8 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
4
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
12 Reps
@9
2
Leg Press
2 Sets
15 Reps
@9
3
Deadlift (Barbell)
2 Sets
8 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8.5
5
Jumping Jack
4 Sets
10 Reps
@8.5
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
2 Sets
10 Reps
@9
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@9
5
Shrug (Barbell)
3 Sets
12 Reps
@9
6
Tricep Extension (Cable)
3 Sets
12 Reps
@9
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Dip (Weighted)
3 Sets
10 Reps
@8.5
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
15 Reps
@8.5
5
Hammer Curl
3 Sets
8 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9