logo
BoostcampPNG

300

by Ar Pr

Program Description

Forcing PR

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 22, 2024 09:38
  • Last Edited
    Jun 18, 2025 10:49

Summary

Unleash your potential with the 300 program, a dynamic 5-week training plan designed for serious lifters. Committing to 5 days a week, you'll engage in heavy compound movements like barbell squats and bench presses, progressively increasing intensity to build strength and muscle. This program is perfect for those looking to push their limits and achieve a powerful physique. Get ready to transform your workouts and see real results!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
75%
77%
80%
82%
85%
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
75%
77%
80%
82%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
75%
77%
80%
82%
85%
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
75%
77%
80%
82%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
75%
77%
80%
82%
85%
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
75%
77%
80%
82%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
75%
77%
80%
82%
85%
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
75%
77%
80%
82%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
75%
77%
80%
82%
85%
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
75%
77%
80%
82%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
77%
80%
82%
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
77%
80%
82%
85%
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
50%
2
Bench Press (Barbell)
3 Sets
10 Reps
50%
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
50%
2
Bench Press (Barbell)
3 Sets
10 Reps
50%
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
50%
2
Bench Press (Barbell)
3 Sets
10 Reps
50%
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
50%
2
Bench Press (Barbell)
3 Sets
10 Reps
50%