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Powerlifting Volume

by Tom Winget

Program Description

Unlock your strength potential with the Powerlifting Volume program, a 5-week intensive designed for advanced lifters ready to push their limits. With six training sessions each week, you'll dive deep into a blend of powerlifting and bodybuilding techniques, maximizing muscle growth and strength gains. Each 90-minute workout is meticulously crafted to challenge your body and elevate your performance. Equip yourself with the full gym setup and prepare to transform your physique and power output like never before!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 08, 2025 02:32
  • Last Edited
    Dec 08, 2025 02:35
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15.1%
Quadriceps
13.4%
Glutes
13.4%
Triceps
11.6%
Front Delts
10.6%
Chest
9.3%
Abs
6.3%
Upper Back
4.7%
Biceps
2.8%
Adductors
2.6%
Lats
2.6%
Lower Back
2.2%
Rear Delts
1.9%
Middle Delts
1.9%
Abductors
0.7%
Forearms
0.7%
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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)
4
8 reps
RPE 6
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 5
2
Bench Press (Barbell)
3
8 reps
RPE 5
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Chest Fly (Cable)
3
15 reps
RPE 7
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 5
2
Chest Fly (Cable)
3
15 reps
RPE 5
3
Face Pull
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6
2
Larsen Press (Barbell)
3
8 reps
RPE 6
3
Lat Pulldown
4
12 reps
RPE 8
4
Dumbbell Row
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Larsen Press (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
4
12 reps
RPE 8
4
Dumbbell Row
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Larsen Press (Barbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Dumbbell Row
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 9
2
Larsen Press (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Dumbbell Row
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 5
2
Larsen Press (Barbell)
3
8 reps
RPE 5
3
Lat Pulldown
4
12 reps
RPE 8
4
Dumbbell Row
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 6
2
Overhead Press (Barbell)
5
5 reps
RPE 6
3
Belt Squat
3
15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7
3
Belt Squat
3
15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Belt Squat
3
15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Belt Squat
3
15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 5
2
Overhead Press (Barbell)
5
5 reps
RPE 5
3
Belt Squat
3
15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 6
3
Dip (Weighted)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Dip (Weighted)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Dip (Weighted)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Dip (Weighted)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 5
3
Dip (Weighted)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 6
RPE 6
2
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 6
RPE 6
3
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 6
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 7
RPE 6
2
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 7
RPE 7
3
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 9
RPE 6
2
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 9
RPE 9
3
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 5
RPE 6
2
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 5
RPE 5
3
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 5
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@6
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
5
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@6
@6
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
3
Face Pull
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@6
@6
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
4
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 4
1
Squat (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@6
@6
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6
@6
@6
@6
3
Belt Squat
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Hanging Leg Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@6
@6
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@6
@6
3
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
4
Glute-Ham Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
5 Reps
@6
@6
@6
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
5 Reps
@6
@6
@6
@6
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
5 Reps
@6
@6
@6
@6