Program Description
This 12-week powerlifting block consists of the perfect amount of volume and intensity for those pesty plateaus we all hate.
Program Overview
- LevelIntermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout110 minutes
- CreatedJan 29, 2026 12:32
- Last EditedFeb 18, 2026 08:44
Muscle Engagement
Front
Back
MuscleSet
Triceps
32.6%
Front Delts
32.6%
Chest
27.1%
Middle Delts
5.5%
Lats
0.9%
Upper Back
0.9%
Biceps
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen 3ct Pause
3
8 reps
60%
2
Dip (Bodyweight)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen 3ct Pause
3
8 reps
62%
2
Dip (Weighted)
3
8 reps
RPE 9
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen 3ct Pause
3
8 reps
80%
2
Larsen 3ct Pause
1
AMRAP
RPE 9
3
Dip (Weighted)
3
8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
Day 1
No exercises added to this day
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen 3ct Pause
4
8 reps
75%
2
Dip (Weighted)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen 3ct Pause
4
8 reps
78%
2
Dip (Weighted)
4
6 reps
RPE 9
3
Bench Press (Dumbbell)
2
8 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen 3ct Pause
4
8 reps
93%
2
Larsen 3ct Pause
1
AMRAP
RPE 10
3
Dip (Weighted)
4
6 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen 3ct Pause
5
6 reps
96%
2
Dip (Weighted)
5
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen 3ct Pause
5
6 reps
100%
2
Dip (Weighted)
5
5 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen 3ct Pause
1
AMRAP
RPE 10
2
Larsen 3ct Pause
4
6 reps
RPE 10
3
Dip (Weighted)
5
5 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
Day 1
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
88%
2
Sling Shot Bench Press (Barbell)
3
6 reps
RPE 8
3
Bench Press (Close Grip)
3
5 reps
80%
4
Seated Overhead Press (Barbell)
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
90%
2
Sling Shot Bench Press (Barbell)
3
6 reps
RPE 8.5
3
Bench Press (Close Grip)
3
5 reps
82%
4
Seated Overhead Press (Barbell)
3
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
93%
2
Sling Shot Bench Press (Barbell)
4
6 reps
RPE 9
3
Bench Press (Close Grip)
3
5 reps
85%
4
Seated Overhead Press (Barbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
95%
2
Sling Shot Bench Press (Barbell)
4
4 reps
RPE 8
3
Bench Press (Close Grip)
4
4 reps
RPE 8
4
Seated Overhead Press (Barbell)
4
4 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
97%
2
Sling Shot Bench Press (Barbell)
4
4 reps
RPE 8.5
3
Bench Press (Close Grip)
4
4 reps
RPE 8.5
4
Seated Military Press (Barbell)
4
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
100%
2
Sling Shot Bench Press (Barbell)
4
4 reps
RPE 9
3
Bench Press (Close Grip)
4
4 reps
RPE 9
4
Seated Military Press (Barbell)
4
4 reps
RPE 9.5
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1 reps
RPE 9
2
Sling Shot Bench Press (Barbell)
5
2 reps
RPE 9
3
Bench Press (Close Grip)
5
2 reps
RPE 9
4
Seated Military Press (Barbell)
5
3 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1 reps
RPE 9.5
2
Sling Shot Bench Press (Barbell)
5
2 reps
RPE 9.5
3
Bench Press (Close Grip)
4
2 reps
RPE 9.5
4
Seated Military Press (Barbell)
4
3 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1 reps
RPE 10
2
Sling Shot Bench Press (Barbell)
5
2 reps
RPE 10
3
Bench Press (Close Grip)
5
2 reps
RPE 10
4
Seated Military Press (Barbell)
5
3 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1 reps
1 reps
RPE 7
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Larsen 3ct Pause1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
60%
60%
60%
2
Dip (Bodyweight)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Pull-Up (Weighted)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
Day 2
1
Bench Press (Paused)1 Set
1 Set
3 Reps
3 Reps
88%
88%
2
Sling Shot Bench Press (Barbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
3
Bench Press (Close Grip)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
80%
80%
80%
4
Seated Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8