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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
    Jun 18, 2025 09:37

Summary

Unlock your strength potential with the Powerliftingmaxxing 1 block program! This 4-week, 6-day-a-week plan is designed for serious lifters looking to enhance their powerlifting skills. Each session focuses on key lifts like squats and bench press, complemented by targeted accessory work to build muscle and stability. With a mix of barbell and machine exercises, you'll maximize your gains while honing your technique. Get ready to push your limits and achieve your personal best!
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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
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