3 Week Powerlifting Macrocycle - 6 Day Microcycle
6-Day Powerlifting/Powerbuilding split
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 1 rep | @6 |
| 2 | Squat (Barbell) | 4 | 2 reps | 80% |
| 3 | Squat (Paused) | 3 | 2 reps | — |
| 4 | Bench Press (Barbell) | 1 | 1 rep | @6 |
| 5 | Bench Press (Barbell) | 4 | 2 reps | 80% |
| 6 | Long Pause Bench Press | 3 | 2 reps | — |
| 7 | Leg Extension | 2 | 8–12 reps | @10 |
| 8 | Overhead Tricep Extension (Cable) | 5 | 8–12 reps | @10 |
| Superset | ||||
| 9A | Lateral Raise (Dumbbell) | 3 | 10–15 reps | @10 |
| 9B | Bicep Curl (EZ Bar) | 3 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 4 reps | 70% |
| 2 | Romanian Deadlift (Barbell) | 2 | 6 reps | @6 |
| 3 | Seated Row (Cable) | 5 | 8–12 reps | @10 |
| 4 | Seated Hamstring Curl | 2 | 8–12 reps | @10 |
| 5 | Hyperextension | 2 | 8–12 reps | @10 |
| 6 | Pull-Up (Neutral Grip, Weighted) | 2 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Larsen Press (Barbell) | 4 | 6 reps | — |
| 2 | Overhead Press (Barbell) | 5 | 4 reps | 80% |
| 3 | Incline Bench Press (Dumbbell) | 2 | 6 reps | @6 |
| 4 | Tricep Rope Push Down (Cable) | 5 | 8–12 reps | @10 |
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 3 | 10–15 reps | @10 |
| 5B | Incline Hammer Curl (Dumbbell) | 3 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 4 reps | 75% |
| 2 | Tempo Squat (Barbell) | 3 | 2 reps | — |
| 3 | Leg Press | 2 | 6 reps | @6 |
| 4 | Leg Extension | 2 | 8–12 reps | @10 |
| Superset | ||||
| 5A | Lat Pulldown | 5 | 8–12 reps | @10 |
| 5B | Seated Calf Raise | 3 | 8–12 reps | @10 |
| Superset | ||||
| 6A | Hammer Curl (Cable) | 3 | 8–12 reps | @10 |
| 6B | Y Raise (Dumbbell) | 3 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 4 reps | 75% |
| 2 | Bench Press (Close Grip) | 3 | 4 reps | — |
| Superset | ||||
| 3A | Tricep Pushdown (Cable) | 5 | 6–8 reps | @10 |
| 3B | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @10 |
| 4 | Lat Pulldown (Neutral Grip) | 5 | 8–12 reps | @10 |
| Superset | ||||
| 5A | Front Raise | 3 | 8–12 reps | @10 |
| 5B | Hammer Curl (Dumbbell) | 3 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 1 rep | @6 |
| 2 | Deadlift (Barbell) | 4 | 2 reps | 80% |
| 3 | Deadlift (Paused) | 1 | 2 reps | 75%* |
| 1 | 2 reps | 75%* | ||
| 4 | Tempo Bench Press | 1 | 1 rep | @6 |
| 5 | Tempo Bench Press | 2 | 2 reps | — |
| 6 | Single Leg Curl | 2 | 8–12 reps | @10 |
| 7 | Chest Supported Row (Machine) | 5 | 8–12 reps | @10 |
| Superset | ||||
| 8A | Bicep Curl (Dumbbell) | 3 | 8–12 reps | @10 |
| 8B | Lateral Raise (Cable) | 3 | 8–12 reps | @10 |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 3 Week Powerlifting Macrocycle - 6 Day Microcycle is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
3 Week Powerlifting Macrocycle - 6 Day Microcycle is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
3 Week Powerlifting Macrocycle - 6 Day Microcycle is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
