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BoostcampPNG

Powerlifting reboot

by Nerdylifter
1 athletes joined

Program Description

To get my body back in power lifting shape

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 13, 2024 07:23
  • Last Edited
    Jun 18, 2025 09:25

Summary

Revitalize your strength training with the **Powerlifting Reboot** program! Over the course of 8 weeks, you'll engage in a rigorous 5-day weekly regimen designed to enhance your powerlifting skills and build raw strength. This program incorporates essential barbell and bodyweight exercises, including the classic bench press, deadlifts, and rows, ensuring a comprehensive approach to muscle development. Whether you're a seasoned lifter or just getting started, this structured plan will help you break through plateaus and achieve your lifting goals with confidence. Get ready to transform your training and unleash your inner power!
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Decline Bench Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Ring Dip
3
10 reps
-
6
Plate Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Decline Bench Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Ring Dip
3
10 reps
-
6
Plate Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Decline Bench Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Ring Dip
3
10 reps
-
6
Plate Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Decline Bench Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Ring Dip
3
10 reps
-
6
Plate Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Decline Bench Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Ring Dip
3
10 reps
-
6
Plate Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Decline Bench Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Ring Dip
3
10 reps
-
6
Plate Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Decline Bench Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Ring Dip
3
10 reps
-
6
Plate Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Decline Bench Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Ring Dip
3
10 reps
-
6
Plate Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
High Pull
3
5 reps
-
3
TRX Row
3
15 reps
-
4
Barbell Row
3
5 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
High Pull
3
5 reps
-
3
TRX Row
3
15 reps
-
4
Barbell Row
3
5 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
High Pull
3
5 reps
-
3
TRX Row
3
15 reps
-
4
Barbell Row
3
5 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
High Pull
3
5 reps
-
3
TRX Row
3
15 reps
-
4
Barbell Row
3
5 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
High Pull
3
5 reps
-
3
TRX Row
3
15 reps
-
4
Barbell Row
3
5 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
High Pull
3
5 reps
-
3
TRX Row
3
15 reps
-
4
Barbell Row
3
5 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
High Pull
3
5 reps
-
3
TRX Row
3
15 reps
-
4
Barbell Row
3
5 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
High Pull
3
5 reps
-
3
TRX Row
3
15 reps
-
4
Barbell Row
3
5 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Neck Flexion
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Neck Flexion
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Neck Flexion
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Neck Flexion
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Neck Flexion
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Neck Flexion
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Neck Flexion
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Neck Flexion
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Concentration Curl
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Plank
3
2 mins
-
6
Russian Twist
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Concentration Curl
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Plank
3
2 mins
-
6
Russian Twist
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Concentration Curl
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Plank
3
2 mins
-
6
Russian Twist
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Concentration Curl
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Plank
3
2 mins
-
6
Russian Twist
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Concentration Curl
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Plank
3
2 mins
-
6
Russian Twist
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Concentration Curl
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Plank
3
2 mins
-
6
Russian Twist
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Concentration Curl
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Plank
3
2 mins
-
6
Russian Twist
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Concentration Curl
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Plank
3
2 mins
-
6
Russian Twist
3
25 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Decline Bench Press (Barbell)
3 Sets
5 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
-
4
Pec Fly (Dumbbell)
3 Sets
15 Reps
-
5
Ring Dip
3 Sets
10 Reps
-
6
Plate Press
3 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
High Pull
3 Sets
5 Reps
-
3
TRX Row
3 Sets
15 Reps
-
4
Barbell Row
3 Sets
5 Reps
-
5
Shrug (Dumbbell)
3 Sets
15 Reps
-
6
Pullover (Dumbbell)
3 Sets
15 Reps
-
Day 4
1
Military Press (Barbell)
3 Sets
5 Reps
-
2
Front Raise
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
5
Arnold Press
3 Sets
10 Reps
-
6
Neck Flexion
3 Sets
10 Reps
-
Day 5
1
Hammer Curl
3 Sets
10 Reps
-
2
Concentration Curl
3 Sets
10 Reps
-
3
Skull Crusher (Barbell)
3 Sets
10 Reps
-
4
Overhead Extension (Dumbbell)
3 Sets
10 Reps
-
5
Plank
3 Sets
2 mins
-
6
Russian Twist
3 Sets
25 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Front Squat (Barbell)
3 Sets
5 Reps
-
3
Leg Curl
3 Sets
15 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Kettlebell Swing
3 Sets
10 Reps
-
6
Standing Calf Raise
3 Sets
20 Reps
-