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BoostcampPNG

Daily 1RM Training for Powerlifting

by Rihards D.

Program Description

Testing Efficacy of Daily 1RM Training Cycle is 6 weeks, if needed do a deload after each.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 08, 2025 09:08
  • Last Edited
    Jun 08, 2025 03:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
3
Military Press (Barbell)
1
1
1
3
8 reps
5 reps
4 reps
4 reps
40%
50%
60%
80%
4
Squat (Paused)
3
4-6 reps
60%
5
Bench Press (Close Grip)
3
4-6 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
3
Military Press (Barbell)
1
1
1
3
8 reps
5 reps
4 reps
4 reps
40%
50%
60%
80%
4
Squat (Paused)
3
4-6 reps
60%
5
Bench Press (Close Grip)
3
4-6 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
3
Military Press (Barbell)
1
1
1
3
8 reps
5 reps
4 reps
4 reps
40%
50%
60%
80%
4
Squat (Paused)
3
4-6 reps
60%
5
Bench Press (Close Grip)
3
4-6 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
3
Military Press (Barbell)
1
1
1
3
8 reps
5 reps
4 reps
4 reps
40%
50%
60%
80%
4
Squat (Paused)
3
4-6 reps
60%
5
Bench Press (Close Grip)
3
4-6 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
3
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
3
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
3
Military Press (Barbell)
1
1
1
3
8 reps
5 reps
4 reps
4 reps
40%
50%
60%
75%
4
Squat (Paused)
3
4-6 reps
60%
5
Bench Press (Close Grip)
3
4-6 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
8 reps
5 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
1
2
8 reps
5 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
80%
3
Deadlift (Barbell)
1
1
1
1
3
8 reps
5 reps
4 reps
3 reps
1 reps
40%
50%
60%
70%
80%
4
Military Press (Barbell)
1
1
1
2
8 reps
5 reps
4 reps
3 reps
40%
50%
60%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
50%
60%
70%
80%
90%
97%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
50%
60%
70%
80%
90%
97%
90%
3
Military Press (Barbell)
1
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
40%
50%
60%
70%
80%
90%
97%
4
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
50%
60%
70%
80%
90%
97%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
50%
60%
70%
80%
90%
97%
90%
3
Military Press (Barbell)
1
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
40%
50%
60%
70%
80%
90%
97%
4
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
50%
60%
70%
80%
90%
97%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
50%
60%
70%
80%
90%
97%
90%
3
Military Press (Barbell)
1
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
40%
50%
60%
70%
80%
90%
97%
4
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
50%
60%
70%
80%
90%
97%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
50%
60%
70%
80%
90%
97%
90%
3
Military Press (Barbell)
1
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
40%
50%
60%
70%
80%
90%
97%
4
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
3
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
50%
60%
70%
80%
90%
97%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
3
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
50%
60%
70%
80%
90%
97%
90%
3
Military Press (Barbell)
1
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
40%
50%
60%
70%
80%
90%
97%
4
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
4 reps
3 reps
1 reps
1 reps
1 reps
40%
50%
60%
70%
80%
90%
100%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
4 reps
3 reps
1 reps
1 reps
1 reps
40%
50%
60%
70%
80%
90%
100%
3
Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
4 reps
3 reps
1 reps
1 reps
1 reps
40%
50%
60%
70%
80%
90%
100%
4
Military Press (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
4 reps
3 reps
1 reps
1 reps
1 reps
40%
50%
60%
70%
80%
90%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
3
Military Press (Barbell)
1
1
2
8 reps
5 reps
3 reps
40%
50%
65%
4
Single Leg Press
3
4-6 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
3
Military Press (Barbell)
1
1
2
8 reps
5 reps
3 reps
40%
50%
65%
4
Single Leg Press
3
4-6 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
3
Military Press (Barbell)
1
1
2
8 reps
5 reps
3 reps
40%
50%
65%
4
Single Leg Press
3
4-6 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
3
Military Press (Barbell)
1
1
2
8 reps
5 reps
3 reps
40%
50%
65%
4
Single Leg Press
3
4-6 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
2
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
2
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
3
Military Press (Barbell)
1
1
2
8 reps
5 reps
3 reps
40%
50%
65%
4
Single Leg Press
3
4-6 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
50%
60%
70%
80%
90%
97%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
50%
60%
70%
80%
90%
97%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
1
5
5 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
50%
60%
70%
80%
90%
97%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
50%
60%
70%
80%
90%
97%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
1
5
5 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
50%
60%
70%
80%
90%
97%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
50%
60%
70%
80%
90%
97%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
1
5
5 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
50%
60%
70%
80%
90%
97%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
5
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
50%
60%
70%
80%
90%
97%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
1
5
5 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
2
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
50%
60%
70%
80%
90%
97%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
2
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
50%
60%
70%
80%
90%
97%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
3 reps
40%
50%
60%
70%
80%
90%
95%
85%
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
3 Reps
40%
50%
60%
70%
80%
90%
95%
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
3 Reps
40%
50%
60%
70%
80%
90%
95%
85%
3
Military Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
4 Reps
4 Reps
40%
50%
60%
80%
4
Squat (Paused)
3 Sets
4-6 Reps
60%
5
Bench Press (Close Grip)
3 Sets
4-6 Reps
60%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
2 Reps
40%
50%
60%
70%
80%
90%
97%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
2 Reps
40%
50%
60%
70%
80%
90%
97%
90%
3
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
40%
50%
60%
70%
80%
90%
97%
4
Incline Bench Press (Dumbbell)
3 Sets
4-6 Reps
@8
5
Face Pull
3 Sets
12-15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
3 Reps
40%
50%
60%
70%
80%
90%
95%
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
3 Reps
40%
50%
60%
70%
80%
90%
95%
85%
3
Military Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
5 Reps
3 Reps
40%
50%
65%
4
Single Leg Press
3 Sets
4-6 Reps
@8
5
Face Pull
3 Sets
12-15 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
2 Reps
40%
50%
60%
70%
80%
90%
97%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
2 Reps
40%
50%
60%
70%
80%
90%
97%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
3 Reps
40%
50%
60%
70%
80%
90%
95%
85%
4
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
@8
5
Plank
2 Sets
1 mins
@8