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BoostcampPNG

Modified 3x5 Powerlifting Program

by
4 athletes joined

Program Description

Hypertrophy and Powerlifting Train to failure on accessories and progressively overload your compound lifts.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 13, 2024 03:03
  • Last Edited
    Apr 07, 2025 10:26

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Dip (Weighted)
3
5-8 reps
RPE 10
5
Chin-Up (Weighted)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Dip (Weighted)
3
5-8 reps
RPE 10
5
Chin-Up (Weighted)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Dip (Weighted)
3
5-8 reps
RPE 10
5
Chin-Up (Weighted)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Dip (Weighted)
4
5-8 reps
RPE 10
5
Chin-Up (Weighted)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Dip (Weighted)
4
5-8 reps
RPE 10
5
Chin-Up (Weighted)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Dip (Weighted)
4
5-8 reps
RPE 10
5
Chin-Up (Weighted)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
4
5 reps
80%
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Dip (Weighted)
4
5-8 reps
RPE 10
5
Chin-Up (Weighted)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
4
5 reps
80%
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Dip (Weighted)
4
5-8 reps
RPE 10
5
Chin-Up (Weighted)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
4
5 reps
80%
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Dip (Weighted)
4
5-8 reps
RPE 10
5
Chin-Up (Weighted)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
4
5 reps
80%
3
Seated Row (Cable)
4
8-10 reps
RPE 10
4
Dip (Weighted)
4
5-8 reps
RPE 10
5
Chin-Up (Weighted)
4
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
4
5 reps
80%
3
Seated Row (Cable)
4
8-10 reps
RPE 10
4
Dip (Weighted)
4
5-8 reps
RPE 10
5
Chin-Up (Weighted)
4
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
4
5 reps
80%
3
Seated Row (Cable)
4
8-10 reps
RPE 10
4
Dip (Weighted)
4
5-8 reps
RPE 10
5
Chin-Up (Weighted)
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
3
5 reps
70%
3
Leg Extension
3
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
3
5 reps
70%
3
Leg Extension
3
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
3
5 reps
70%
3
Leg Extension
3
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
3
5 reps
70%
3
Leg Extension
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
3
5 reps
70%
3
Leg Extension
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
3
5 reps
70%
3
Leg Extension
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
4
5 reps
70%
3
Leg Extension
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
4
5 reps
70%
3
Leg Extension
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
4
5 reps
70%
3
Leg Extension
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
4
5 reps
70%
3
Leg Extension
4
8-10 reps
RPE 10
4
Seated Calf Raise
4
8-10 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
4
5 reps
70%
3
Leg Extension
4
8-10 reps
RPE 10
4
Seated Calf Raise
4
8-10 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
4
5 reps
70%
3
Leg Extension
4
8-10 reps
RPE 10
4
Seated Calf Raise
4
8-10 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Dip (Weighted)
3
5-8 reps
RPE 10
4
Chin-Up (Weighted)
3
5-8 reps
RPE 10
5
Upright Row (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Dip (Weighted)
3
5-8 reps
RPE 10
4
Chin-Up (Weighted)
3
5-8 reps
RPE 10
5
Upright Row (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Dip (Weighted)
3
5-8 reps
RPE 10
4
Chin-Up (Weighted)
3
5-8 reps
RPE 10
5
Upright Row (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Dip (Weighted)
3
5-8 reps
RPE 10
4
Chin-Up (Weighted)
4
5-8 reps
RPE 10
5
Upright Row (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Dip (Weighted)
3
5-8 reps
RPE 10
4
Chin-Up (Weighted)
4
5-8 reps
RPE 10
5
Upright Row (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Dip (Weighted)
3
5-8 reps
RPE 10
4
Chin-Up (Weighted)
4
5-8 reps
RPE 10
5
Upright Row (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
80%
3
Dip (Weighted)
3
5-8 reps
RPE 10
4
Chin-Up (Weighted)
4
5-8 reps
RPE 10
5
Upright Row (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
80%
3
Dip (Weighted)
3
5-8 reps
RPE 10
4
Chin-Up (Weighted)
4
5-8 reps
RPE 10
5
Upright Row (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
80%
3
Dip (Weighted)
3
5-8 reps
RPE 10
4
Chin-Up (Weighted)
4
5-8 reps
RPE 10
5
Upright Row (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
80%
3
Dip (Weighted)
4
5-8 reps
RPE 10
4
Chin-Up (Weighted)
4
5-8 reps
RPE 10
5
Upright Row (Cable)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
80%
3
Dip (Weighted)
4
5-8 reps
RPE 10
4
Chin-Up (Weighted)
4
5-8 reps
RPE 10
5
Upright Row (Cable)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
80%
3
Dip (Weighted)
4
5-8 reps
RPE 10
4
Chin-Up (Weighted)
4
5-8 reps
RPE 10
5
Upright Row (Cable)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
5 reps
80%
3
Leg Curl
3
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
5 reps
80%
3
Leg Curl
3
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
5 reps
80%
3
Leg Curl
3
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Squat (Barbell)
3
5 reps
80%
3
Leg Curl
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Squat (Barbell)
3
5 reps
80%
3
Leg Curl
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Squat (Barbell)
3
5 reps
80%
3
Leg Curl
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Squat (Barbell)
4
5 reps
80%
3
Leg Curl
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Squat (Barbell)
4
5 reps
80%
3
Leg Curl
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Squat (Barbell)
4
5 reps
80%
3
Leg Curl
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Squat (Barbell)
4
5 reps
80%
3
Leg Curl
4
8-10 reps
RPE 10
4
Seated Calf Raise
4
8-10 reps
RPE 10
5
Hanging Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Squat (Barbell)
4
5 reps
80%
3
Leg Curl
4
8-10 reps
RPE 10
4
Seated Calf Raise
4
8-10 reps
RPE 10
5
Hanging Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Squat (Barbell)
4
5 reps
80%
3
Leg Curl
4
8-10 reps
RPE 10
4
Seated Calf Raise
4
8-10 reps
RPE 10
5
Hanging Leg Raise
4
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
Seated Row (Cable)
3 Sets
8-10 Reps
@10
4
Dip (Weighted)
3 Sets
5-8 Reps
@10
5
Chin-Up (Weighted)
3 Sets
5-8 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Deadlift (Barbell)
3 Sets
5 Reps
70%
3
Leg Extension
3 Sets
8-10 Reps
@10
4
Seated Calf Raise
3 Sets
8-10 Reps
@10
5
Sit Up
3 Sets
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Bench Press (Barbell)
3 Sets
5 Reps
80%
3
Dip (Weighted)
3 Sets
5-8 Reps
@10
4
Chin-Up (Weighted)
3 Sets
5-8 Reps
@10
5
Upright Row (Cable)
3 Sets
8-10 Reps
@10
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
70%
2
Squat (Barbell)
3 Sets
5 Reps
80%
3
Leg Curl
3 Sets
8-10 Reps
@10
4
Seated Calf Raise
3 Sets
8-10 Reps
@10
5
Hanging Leg Raise
3 Sets
AMRAP
@10