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Powerlifting program

by Louis P.
1 athletes joined
5.0
(1 rating)

Program Description

Better lifts

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    110 minutes
  • Created
    Jan 14, 2025 01:31
  • Last Edited
    Jun 18, 2025 09:03

Summary

Unlock your strength potential with this comprehensive 7-week Powerlifting program designed for dedicated lifters. Committing just 4 days a week, you’ll focus on the big three lifts: bench press, squat, and deadlift, complemented by accessory movements to build muscle and enhance performance. Each session is structured to progressively challenge your limits, ensuring you gain strength and confidence. Get ready to lift heavy and achieve your personal best!
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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
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4 reps
RPE 8
2
Incline Bench Press (Barbell)
2
7 reps
RPE 8.5
3
Squat (Barbell)
6
4 reps
RPE 8
4
Pin Press Bench (Barbell)
2
12 reps
RPE 7
5
Overhead Press (Machine)
3
7 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Machine)
3
12 reps
RPE 9
8
Back Extension
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4 reps
RPE 8
2
Incline Bench Press (Barbell)
2
7 reps
RPE 8.5
3
Squat (Barbell)
6
4 reps
RPE 8
4
Pin Press Bench (Barbell)
2
12 reps
RPE 7
5
Overhead Press (Machine)
3
7 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Machine)
3
12 reps
RPE 9
8
Back Extension
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4 reps
RPE 8
2
Incline Bench Press (Barbell)
2
7 reps
RPE 8.5
3
Squat (Barbell)
6
4 reps
RPE 8
4
Pin Press Bench (Barbell)
2
12 reps
RPE 7
5
Overhead Press (Machine)
3
7 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Machine)
3
12 reps
RPE 9
8
Back Extension
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 8
2
Pause Close Grip Bench
4
4 reps
-
3
Incline Bench Press (Barbell)
2
7 reps
RPE 8.5
4
Squat (Barbell)
6
3 reps
RPE 8
5
Overhead Press (Machine)
3
7 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Machine)
3
12 reps
RPE 9
8
Back Extension
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 8
2
Pause Close Grip Bench
4
4 reps
-
3
Incline Bench Press (Barbell)
2
7 reps
RPE 8.5
4
Squat (Barbell)
6
3 reps
RPE 8
5
Overhead Press (Machine)
3
7 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Machine)
3
12 reps
RPE 9
8
Back Extension
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
-
2
Bench Press (Paused)
7
2 reps
-
3
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
RPE 6
2
Deadlift (Barbell)
4
3 reps
RPE 6
3
Bench Press (Barbell)
6
2 reps
RPE 6
4
Abs Crunch (Weighted)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Barbell Row
2
6 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Shrug (Barbell)
4
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
4
8 reps
RPE 9
7
Face Pull
5
15 reps
RPE 9
8
Farmer's Walk (Weighted)
2
1 reps
-
9
Abs Crunch (Weighted)
2
1
10 reps
10 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Barbell Row
2
6 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Shrug (Barbell)
4
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
4
8 reps
RPE 9
7
Face Pull
5
15 reps
RPE 9
8
Farmer's Walk (Weighted)
2
1 reps
-
9
Abs Crunch (Weighted)
2
1
10 reps
10 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Barbell Row
2
6 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Shrug (Barbell)
4
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
4
8 reps
RPE 9
7
Face Pull
5
15 reps
RPE 9
8
Farmer's Walk (Weighted)
2
1 reps
-
9
Abs Crunch (Weighted)
2
1
10 reps
10 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7
2
Barbell Row
2
6 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Shrug (Barbell)
4
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
4
8 reps
RPE 9
7
Face Pull
5
15 reps
RPE 9
8
Farmer's Walk (Weighted)
2
1 reps
-
9
Abs Crunch (Weighted)
2
1
10 reps
10 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7
2
Barbell Row
2
6 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Shrug (Barbell)
4
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
4
8 reps
RPE 9
7
Face Pull
5
15 reps
RPE 9
8
Farmer's Walk (Weighted)
2
1 reps
-
9
Abs Crunch (Weighted)
2
1
10 reps
10 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
RPE 7
2
Bicep Curl (EZ Bar)
5
10 reps
-
3
Back Extension
4
5 reps
-
4
Lateral Raise (Cable)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
RPE 6
2
Bench Press (Paused)
4
2 reps
RPE 6
3
Face Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Bench Press (Paused)
5
5 reps
RPE 7.5
4
Bench Press (Close Grip)
2
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
5
8 reps
RPE 8
7
Lat Prayer
4
12 reps
-
8A
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8B
Upright Row (Dumbbell)
4
10 reps
RPE 8
9
Lat Pulldown (Close Grip)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Bench Press (Paused)
5
5 reps
RPE 7.5
4
Bench Press (Close Grip)
2
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
5
8 reps
RPE 8
7
Lat Prayer
4
12 reps
-
8A
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8B
Upright Row (Dumbbell)
4
10 reps
RPE 8
9
Lat Pulldown (Close Grip)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Bench Press (Paused)
5
5 reps
RPE 7.5
4
Bench Press (Close Grip)
2
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
5
8 reps
RPE 8
7
Lat Prayer
4
12 reps
-
8A
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8B
Upright Row (Dumbbell)
4
10 reps
RPE 8
9
Lat Pulldown (Close Grip)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Bench Press (Paused)
7
3 reps
RPE 7.5
4
Chest Fly (Cable)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 8
6
Lat Prayer
4
12 reps
-
7A
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
7B
Upright Row (Dumbbell)
4
10 reps
RPE 8
8
Lat Pulldown (Close Grip)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Bench Press (Paused)
7
3 reps
RPE 7.5
4
Chest Fly (Cable)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 8
6
Lat Prayer
4
12 reps
-
7A
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
7B
Upright Row (Dumbbell)
4
10 reps
RPE 8
8
Lat Pulldown (Close Grip)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
2 reps
RPE 8.5
2
Pendlay Row
4
4 reps
RPE 9
3
Bench Press (Paused)
8
2 reps
RPE 8.5
4
Abs Crunch (Weighted)
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
-
2
Bench Press (Paused)
1
1 reps
-
3
Deadlift (Barbell)
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 8
2
Snatch Deadlift
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
4
Bench Press (Paused)
4
5 reps
RPE 8
5
Alternating Dumbbell Curl
4
-
6
Hammer Curl
4
-
7
Bajan Curl
2
-
8
Face Pull
4
15 reps
RPE 8
9
Back Extension
4
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 8
2
Snatch Deadlift
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Shrug (Barbell)
3
10 reps
-
5
Bench Press (Paused)
4
5 reps
RPE 8
6
Pin Press Bench (Barbell)
2
10 reps
RPE 8
7
Alternating Dumbbell Curl
4
-
8
Hammer Curl
4
-
9
Bajan Curl
2
-
10
Face Pull
4
15 reps
RPE 8
11
Back Extension
4
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 8
2
Snatch Deadlift
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Shrug (Barbell)
3
10 reps
-
5
Bench Press (Paused)
4
5 reps
RPE 8
6
Pin Press Bench (Barbell)
2
10 reps
RPE 8
7
Alternating Dumbbell Curl
4
-
8
Hammer Curl
4
-
9
Bajan Curl
2
-
10
Face Pull
4
15 reps
RPE 8
11
Back Extension
4
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
3 reps
RPE 8
2
Snatch Deadlift
4
4 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
4
Shrug (Barbell)
3
10 reps
-
5
Bench Press (Paused)
7
3 reps
RPE 8
6
Alternating Dumbbell Curl
4
-
7
Hammer Curl
4
-
8
Bajan Curl
2
-
9
Face Pull
4
15 reps
RPE 8
10
Back Extension
4
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
3 reps
RPE 8
2
Snatch Deadlift
4
4 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
4
Shrug (Barbell)
3
10 reps
-
5
Bench Press (Paused)
7
3 reps
RPE 8
6
Alternating Dumbbell Curl
4
-
7
Hammer Curl
4
-
8
Bajan Curl
2
-
9
Face Pull
4
15 reps
RPE 8
10
Back Extension
4
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
2 reps
RPE 8.5
2
Bench Press (Paused)
8
2 reps
RPE 9
3
Face Pull
4
15 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
4 Reps
@8
2
Incline Bench Press (Barbell)
2 Sets
7 Reps
@8.5
3
Squat (Barbell)
6 Sets
4 Reps
@8
4
Pin Press Bench (Barbell)
2 Sets
12 Reps
@7
5
Overhead Press (Machine)
3 Sets
7 Reps
@8
6
Lateral Raise (Cable)
3 Sets
12 Reps
@9
7
Lateral Raise (Machine)
3 Sets
12 Reps
@9
8
Back Extension
4 Sets
5 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
@7
2
Barbell Row
2 Sets
6 Reps
@8
3
Pendlay Row
2 Sets
8 Reps
@8
4
Shrug (Barbell)
4 Sets
8 Reps
@9
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9
7
Face Pull
5 Sets
15 Reps
@9
8
Farmer's Walk (Weighted)
2 Sets
1 Reps
-
9
Abs Crunch (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@9
@8
Day 3
1
Squat (Paused)
5 Sets
3 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8
3
Bench Press (Paused)
5 Sets
5 Reps
@7.5
4
Bench Press (Close Grip)
2 Sets
5 Reps
@9
5
Chest Fly (Cable)
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
5 Sets
8 Reps
@8
7
Lat Prayer
4 Sets
12 Reps
-
8A
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
8B
Upright Row (Dumbbell)
4 Sets
10 Reps
@8
9
Lat Pulldown (Close Grip)
4 Sets
12 Reps
-
Day 4
1
Squat (Paused)
4 Sets
5 Reps
@8
2
Snatch Deadlift
3 Sets
6 Reps
@7
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@7
4
Bench Press (Paused)
4 Sets
5 Reps
@8
5
Alternating Dumbbell Curl
4 Sets
-
6
Hammer Curl
4 Sets
-
7
Bajan Curl
2 Sets
-
8
Face Pull
4 Sets
15 Reps
@8
9
Back Extension
4 Sets
5 Reps
@8