Powerlifting for anyone

by Jony Roy

Program Description

To lift more and get better results.

Program Overview

Level
Beginner
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
May 14, 2025 04:04
Last Edited
Jun 18, 2025 08:29

Summary

Unlock your strength potential with "Powerlifting for Anyone," a comprehensive 4-week program designed for lifters of all levels. Train six days a week with a focus on the foundational lifts: squat, bench press, and deadlift, utilizing progressive intensity to maximize your gains. Each session combines targeted exercises and rep ranges to build muscle and enhance your powerlifting technique. Get ready to push your limits and achieve your strength goals in just one month!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

4-5 reps

70%

80%

90%

70%

Day 1

Squat (Barbell)

4-5 reps

70%

80%

90%

70%

Day 1

Squat (Barbell)

4-5 reps

70%

80%

92%

75%

Day 1

Squat (Barbell)

4-5 reps

70%

80%

95%

70%

Day 2

Bench Press (Barbell)

4-5 reps

70%

75%

80%

70%

Day 2

Bench Press (Barbell)

4-5 reps

70%

75%

80%

70%

Day 2

Bench Press (Barbell)

4-5 reps

70%

75%

80%

75%

Day 2

Bench Press (Barbell)

2-3 reps

4-5 reps

70%

75%

85%

70%

Day 3

Deadlift (Barbell)

3-4 reps

4-5 reps

70%

75%

80%

70%

Day 3

Deadlift (Barbell)

3-4 reps

4-5 reps

70%

75%

80%

70%

Day 3

Deadlift (Barbell)

3-4 reps

4-5 reps

70%

75%

80%

75%

Day 3

Deadlift (Barbell)

2-3 reps

4-5 reps

70%

75%

85%

70%

Day 4

Squat (Barbell)

2-3 reps

3-4 reps

70%

75%

80%

70%

Day 4

Squat (Barbell)

2-3 reps

3-4 reps

70%

75%

80%

70%

Day 4

Squat (Barbell)

3-4 reps

2-3 reps

70%

75%

80%

Day 4

Squat (Barbell)

2-3 reps

3-4 reps

70%

75%

85%

70%

Day 5

Bench Press (Barbell)

1-2 reps

3-4 reps

75%

80%

90%

70%

Day 5

Bench Press (Barbell)

1-2 reps

3-4 reps

75%

80%

90%

70%

Day 5

Bench Press (Barbell)

1-2 reps

3-4 reps

75%

80%

92%

75%

Day 5

Bench Press (Barbell)

3-4 reps

75%

80%

95%

70%

Day 6

Deadlift (Barbell)

1-2 reps

3-4 reps

75%

80%

90%

70%

Day 6

Deadlift (Barbell)

1-2 reps

3-4 reps

75%

80%

90%

70%

Day 6

Deadlift (Barbell)

1-2 reps

3-4 reps

75%

80%

92%

75%

Day 6

Deadlift (Barbell)

3-4 reps

75%

80%

95%

70%

Day 1

Squat (Barbell)

1 Set

2 Sets

4-5 Reps

70%

80%

90%

70%

Day 2

Bench Press (Barbell)

1 Set

2 Sets

4-5 Reps

70%

75%

80%

70%

Day 3

Deadlift (Barbell)

1 Set

2 Sets

3-4 Reps

4-5 Reps

70%

75%

80%

70%

Day 5

Bench Press (Barbell)

1 Set

2 Sets

1-2 Reps

3-4 Reps

75%

80%

90%

70%

Day 6

Deadlift (Barbell)

1 Set

2 Sets

1-2 Reps

3-4 Reps

75%

80%

90%

70%

Day 4

Squat (Barbell)

1 Set

2 Sets

2-3 Reps

3-4 Reps

70%

75%

80%

70%