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Lil sammypwr thing

by Samuel Ponomarenko
1 athletes joined

Program Description

get big n strong

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 01, 2025 05:53
  • Last Edited
    Dec 03, 2025 02:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Front Delts
11.6%
Quadriceps
9.5%
Chest
8.3%
Glutes
8.1%
Hamstrings
8.1%
Biceps
8.1%
Upper Back
8.1%
Lats
5.9%
Middle Delts
5.5%
Rear Delts
4%
Abs
2.9%
Adductors
2.8%
Forearms
1.8%
Lower Back
1.6%
Abductors
1.1%
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START THE PROGRAM
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
Squat (Barbell)
4
5 reps
78%
2
Bench Press (Barbell)
3
5 reps
78%
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Bench Press (Barbell)
1
2
3 reps
3 reps
85%
80%
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
88%
80%
2
Bench Press (Barbell)
1
2
3 reps
3 reps
85%
80%
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
78%
2
Larsen Press (Barbell)
2
7-10 reps
RPE 7-8
3
Bench Press (Close Grip)
2
7-10 reps
RPE 7-8
4
Seated Row (Cable)
3
7-11 reps
RPE 8-9
5
Lat Pulldown
3
7-11 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
85%
2
Larsen Press (Barbell)
2
7-10 reps
RPE 7-8
3
Bench Press (Close Grip)
2
7-10 reps
RPE 7-8
4
Seated Row (Cable)
3
7-11 reps
RPE 8-9
5
Lat Pulldown
3
7-11 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
85%
2
Larsen Press (Barbell)
2
7-10 reps
RPE 7-8
3
Bench Press (Close Grip)
2
7-10 reps
RPE 7-8
4
Seated Row (Cable)
3
7-11 reps
RPE 8-9
5
Lat Pulldown
3
7-11 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
78%
70%
2
Deadlift (Paused)
1
5 reps
RPE 7
3
Leg Press
2
1
8 reps
8 reps
RPE 8
RPE 7
4
Leg Extension
2
8-10 reps
RPE 9
5
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
80%
70%
2
Deadlift (Paused)
1
5 reps
RPE 7
3
Leg Press
2
1
8 reps
8 reps
RPE 8
RPE 7
4
Leg Extension
2
8-10 reps
RPE 9
5
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
85%
75%
2
Deadlift (Paused)
1
5 reps
RPE 7
3
Leg Press
2
1
8 reps
8 reps
RPE 8
RPE 7
4
Leg Extension
2
8-10 reps
RPE 9
5
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
78%
2
Seated Military Press (Barbell)
2
6-8 reps
RPE 7-8
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
4
Kelso Shrug
1
6-8 reps
RPE 7-9
5
Bayesian Curl
2
8-12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
8-15 reps
RPE 8-10
9
Lateral Raise (Cable)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Seated Military Press (Barbell)
2
6-8 reps
RPE 7-8
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
4
Kelso Shrug
1
6-8 reps
RPE 7-9
5
Bayesian Curl
2
8-12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
8-15 reps
RPE 8-10
9
Lateral Raise (Cable)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
88%
80%
2
Seated Military Press (Barbell)
2
6-8 reps
RPE 7-8
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
4
Kelso Shrug
1
6-8 reps
RPE 7-9
5
Bayesian Curl
2
8-12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
8-15 reps
RPE 8-10
9
Lateral Raise (Cable)
2
8-12 reps
RPE 8-10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
78%
78%
78%
78%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
78%
78%
78%
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8-10
@8-10
@8-10
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-10
@8-10
@8-10
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-10
@8-10
@8-10
Day 2
1
Bench Press (Barbell)
1 Set
5 Reps
78%
2
Larsen Press (Barbell)
1 Set
1 Set
7-10 Reps
7-10 Reps
@7-8
@7-8
3
Bench Press (Close Grip)
1 Set
1 Set
7-10 Reps
7-10 Reps
@7-8
@7-8
4
Seated Row (Cable)
1 Set
1 Set
1 Set
7-11 Reps
7-11 Reps
7-11 Reps
@8-9
@8-9
@8-9
5
Lat Pulldown
1 Set
1 Set
1 Set
7-11 Reps
7-11 Reps
7-11 Reps
@8-9
@8-9
@8-9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
78%
78%
70%
2
Deadlift (Paused)
1 Set
5 Reps
@7
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@7
4
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
5
Hip Adductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
78%
78%
78%
2
Seated Military Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@7-8
3
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@7-8
4
Kelso Shrug
1 Set
6-8 Reps
@7-9
5
Bayesian Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-10
@8-10
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-10
@8-10
7
Overhead Tricep Extension (Cable)
1 Set
8-12 Reps
@8-10
8
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8-10
@8-10
@8-10
9
Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-10
@8-10