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Powerliftingmaxxing 1 block

by Hunter Cook

Program Description

Get fuarking strong

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Mar 03, 2025 08:21
  • Last Edited
    May 05, 2025 12:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 6
RPE 6
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 6
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4 reps
RPE 8
2
High Bar Squat (Barbell)
2
4 reps
RPE 8
3
Leg Press
2
6-8 reps
RPE 9
4
Hip Abductor (Machine)
1
6-10 reps
RPE 10
5
Hip Adductor (Machine)
1
6-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 9
7
Plank (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4 reps
RPE 8
2
High Bar Squat (Barbell)
2
4 reps
RPE 8
3
Leg Press
2
6-8 reps
RPE 9
4
Hip Abductor (Machine)
1
6-10 reps
RPE 10
5
Hip Adductor (Machine)
1
6-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 9
7
Plank (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4 reps
RPE 8
2
High Bar Squat (Barbell)
2
4 reps
RPE 8
3
Leg Press
2
6-8 reps
RPE 9
4
Hip Abductor (Machine)
1
6-10 reps
RPE 10
5
Hip Adductor (Machine)
1
6-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 9
7
Plank (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4 reps
RPE 8
2
High Bar Squat (Barbell)
2
4 reps
RPE 8
3
Leg Press
2
6-8 reps
RPE 9
4
Hip Abductor (Machine)
1
6-10 reps
RPE 10
5
Hip Adductor (Machine)
1
6-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 9
7
Plank (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 6
RPE 6
2
Back Extension (Weighted)
3
6-8 reps
RPE 9
3
T-Bar Row
2
6-8 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 7
RPE 6
2
Back Extension (Weighted)
3
6-8 reps
RPE 9
3
T-Bar Row
2
6-8 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 6
2
Back Extension (Weighted)
3
6-8 reps
RPE 9
3
T-Bar Row
2
6-8 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 6
2
Back Extension (Weighted)
3
6-8 reps
RPE 9
3
T-Bar Row
2
6-8 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
RPE 9
2
Single Arm Pushdown
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9.5
5
Preacher Curl (Barbell)
2
6-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
RPE 9
2
Single Arm Pushdown
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9.5
5
Preacher Curl (Barbell)
2
6-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
RPE 9
2
Single Arm Pushdown
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9.5
5
Preacher Curl (Barbell)
2
6-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
RPE 9
2
Single Arm Pushdown
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9.5
5
Preacher Curl (Barbell)
2
6-8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
1 reps
3 reps
RPE 6
RPE 6
-
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Leg Extension
2
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
1 reps
3 reps
RPE 7
RPE 6
-
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Leg Extension
2
6-8 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
-
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
1 reps
3 reps
RPE 8
RPE 6
-
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Leg Extension
2
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
1 reps
3 reps
RPE 9
RPE 6
-
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Leg Extension
2
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@6
@6
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
3
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@9
4
Dip (Weighted)
2 Sets
6-8 Reps
@9
Day 2
1
Tempo Squat (Barbell)
1 Set
4 Reps
@8
2
High Bar Squat (Barbell)
2 Sets
4 Reps
@8
3
Leg Press
2 Sets
6-8 Reps
@9
4
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
5
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
6
Leg Extension
2 Sets
8-12 Reps
@9
7
Plank (Weighted)
2 Sets
AMRAP
@10
Day 3
1
Plank
2 Sets
1 mins
-
Day 4
1
Sumo Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@6
@6
2
Back Extension (Weighted)
3 Sets
6-8 Reps
@9
3
T-Bar Row
2 Sets
6-8 Reps
@9
4
Lat Pulldown (Single Arm)
2 Sets
6-8 Reps
@9
Day 5
1
Larsen Press (Barbell)
3 Sets
5 Reps
@9
2
Single Arm Pushdown
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Dip (Weighted)
2 Sets
6-8 Reps
@9
4
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@9.5
5
Preacher Curl (Barbell)
2 Sets
6-8 Reps
@9.5
Day 6
1
Squat (Low Bar)
1 Set
2 Sets
1 Set
1 Reps
3 Reps
@6
@6
-
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Leg Extension
2 Sets
6-8 Reps
@9
4
Seated Hamstring Curl
2 Sets
8-10 Reps
@9