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3 Week Powerlifting Macrocycle - 6 Day Microcycle

by Guus K.
5.0
(1 rating)

Program Description

Progression Scheme: - +1 rep on all multi-rep sets on main lifts each week. - +1 each week on RPE based sets. - After macrocycle is finished go back to week 1 reps and add 3-5% load.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 30, 2025 08:35
  • Last Edited
    Jan 11, 2026 07:26
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Front Delts
10.8%
Quadriceps
9.7%
Hamstrings
9.4%
Glutes
8.8%
Upper Back
7.4%
Biceps
7.4%
Chest
6.8%
Lats
6.3%
Middle Delts
5.5%
Abs
5.1%
Rear Delts
2.6%
Lower Back
2.4%
Adductors
2.1%
Forearms
2.1%
Calves
0.9%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
4
2 reps
80%
3
Squat (Paused)
3
2 reps
-
4
Bench Press (Barbell)
1
1 reps
RPE 6
5
Bench Press (Barbell)
4
2 reps
80%
6
Long Pause Bench Press
3
2 reps
-
7
Leg Extension
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
9A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
9B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
4
3 reps
80%
3
Squat (Paused)
3
3 reps
-
4
Bench Press (Barbell)
1
1 reps
RPE 7
5
Bench Press (Barbell)
4
3 reps
80%
6
Long Pause Bench Press
3
3 reps
-
7
Leg Extension
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
9A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
9B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
4
4 reps
80%
3
Squat (Paused)
3
4 reps
-
4
Bench Press (Barbell)
1
1 reps
RPE 8
5
Bench Press (Barbell)
4
4 reps
80%
6
Long Pause Bench Press
3
4 reps
-
7
Leg Extension
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
9A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
9B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
70%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
3
Seated Row (Cable)
5
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Hyperextension
2
8-12 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Seated Row (Cable)
5
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Hyperextension
2
8-12 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
3
Seated Row (Cable)
5
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Hyperextension
2
8-12 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
5
4 reps
80%
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
5
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5B
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
-
2
Overhead Press (Barbell)
5
5 reps
80%
3
Incline Bench Press (Dumbbell)
2
7 reps
RPE 7
4
Tricep Rope Push Down (Cable)
5
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5B
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
5
6 reps
80%
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
5
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5B
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
75%
2
Tempo Squat (Barbell)
3
2 reps
-
3
Leg Press
2
6 reps
RPE 6
4
Leg Extension
2
8-12 reps
RPE 10
5A
Lat Pulldown
5
8-12 reps
RPE 10
5B
Seated Calf Raise
3
8-12 reps
RPE 10
6A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
6B
Y Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Tempo Squat (Barbell)
3
3 reps
-
3
Leg Press
2
7 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5A
Seated Calf Raise
3
8-12 reps
RPE 10
5B
Lat Pulldown
5
8-12 reps
RPE 10
6A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
6B
Y Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Tempo Squat (Barbell)
3
4 reps
-
3
Leg Press
2
8 reps
RPE 8
4
Leg Extension
2
8-12 reps
RPE 10
5A
Lat Pulldown
5
8-12 reps
RPE 10
5B
Seated Calf Raise
3
8-12 reps
RPE 10
5C
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5D
Y Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
75%
2
Bench Press (Close Grip)
3
4 reps
-
3A
Tricep Pushdown (Cable)
5
6-8 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
5
8-12 reps
RPE 10
5A
Front Raise
3
8-12 reps
RPE 10
5B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3A
Tricep Pushdown (Cable)
5
6-8 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
5
8-12 reps
RPE 10
5A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
5B
Front Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bench Press (Close Grip)
3
6 reps
-
3A
Tricep Pushdown (Cable)
5
6-8 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
5
8-12 reps
RPE 10
5A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
5B
Front Raise
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
4
2 reps
80%
3
Deadlift (Paused)
2
2 reps
75% 1RM of Deadlift (Barbell)
4
Tempo Bench Press
1
1 reps
RPE 6
5
Tempo Bench Press
2
2 reps
-
6
Single Leg Curl
2
8-12 reps
RPE 10
7
Chest Supported Row (Machine)
5
8-12 reps
RPE 10
8A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
3
8-12 reps
RPE 10
* 1RM of Deadlift (Barbell)
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
4
3 reps
80%
3
Deadlift (Paused)
2
3 reps
75% 1RM of Deadlift (Barbell)
4
Tempo Bench Press
1
1 reps
RPE 7
5
Tempo Bench Press
2
3 reps
-
6
Single Leg Curl
2
8-12 reps
RPE 10
7
Chest Supported Row (Machine)
5
8-12 reps
RPE 10
8A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
8B
Lateral Raise (Cable)
3
8-12 reps
RPE 10
* 1RM of Deadlift (Barbell)
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
80%
3
Deadlift (Paused)
2
4 reps
75% 1RM of Deadlift (Barbell)
4
Tempo Bench Press
1
1 reps
RPE 8
5
Tempo Bench Press
2
4 reps
-
6
Single Leg Curl
2
8-12 reps
RPE 10
7A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7B
Lateral Raise (Cable)
3
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
5
8-12 reps
RPE 10
* 1RM of Deadlift (Barbell)
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Reps
@6
2
Squat (Barbell)
4 Sets
2 Reps
80%
3
Squat (Paused)
3 Sets
2 Reps
-
4
Bench Press (Barbell)
1 Set
1 Reps
@6
5
Bench Press (Barbell)
4 Sets
2 Reps
80%
6
Long Pause Bench Press
3 Sets
2 Reps
-
7
Leg Extension
2 Sets
8-12 Reps
@10
8
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
9A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
9B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
4 Reps
70%
2
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@6
3
Seated Row (Cable)
5 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
5
Hyperextension
2 Sets
8-12 Reps
@10
6
Pull-Up (Neutral Grip, Weighted)
2 Sets
6-8 Reps
@10
Day 3
1
Larsen Press (Barbell)
4 Sets
6 Reps
-
2
Overhead Press (Barbell)
5 Sets
4 Reps
80%
3
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
@6
4
Tricep Rope Push Down (Cable)
5 Sets
8-12 Reps
@10
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Incline Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 4
1
Squat (Barbell)
4 Sets
4 Reps
75%
2
Tempo Squat (Barbell)
3 Sets
2 Reps
-
3
Leg Press
2 Sets
6 Reps
@6
4
Leg Extension
2 Sets
8-12 Reps
@10
5A
Lat Pulldown
5 Sets
8-12 Reps
@10
5B
Seated Calf Raise
3 Sets
8-12 Reps
@10
6A
Hammer Curl (Cable)
3 Sets
8-12 Reps
@10
6B
Y Raise (Dumbbell)
3 Sets
8-12 Reps
@10
Day 5
1
Bench Press (Barbell)
4 Sets
4 Reps
75%
2
Bench Press (Close Grip)
3 Sets
4 Reps
-
3A
Tricep Pushdown (Cable)
5 Sets
6-8 Reps
@10
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
4
Lat Pulldown (Neutral Grip)
5 Sets
8-12 Reps
@10
5A
Front Raise
3 Sets
8-12 Reps
@10
5B
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Reps
@6
2
Deadlift (Barbell)
4 Sets
2 Reps
80%
3
Deadlift (Paused)
1 Set
1 Set
2 Reps
2 Reps
75% 1RM of Deadlift (Barbell)
75% 1RM of Deadlift (Barbell)
4
Tempo Bench Press
1 Set
1 Reps
@6
5
Tempo Bench Press
2 Sets
2 Reps
-
6
Single Leg Curl
2 Sets
8-12 Reps
@10
7
Chest Supported Row (Machine)
5 Sets
8-12 Reps
@10
8A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
8B
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10