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AG Meet Prep 12 Weeks

by Andrea G.

Program Description

Per week: 3 bench variations 2 squat variations 1 deadlift Training max = 90-95% of true 1RM All percentages are of TRAINING MAX.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 06, 2026 01:14
  • Last Edited
    Feb 09, 2026 09:41
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.9%
Triceps
12.6%
Glutes
12.3%
Quadriceps
12.3%
Front Delts
11.3%
Chest
10.7%
Upper Back
7%
Abs
4.4%
Middle Delts
4%
Lats
3.9%
Adductors
3.3%
Lower Back
2.1%
Biceps
1.9%
Rear Delts
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Squat (Barbell)
5
5 reps
72.5%
2
Bench Press (Paused)
5
4 reps
72.5%
3
Front Squat (Barbell)
4
4 reps
65%
4
Incline Cable Chest Press
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 9
6
Leg Curl
3
12-15 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
72.5%
2
Bench Press (Paused)
5
4 reps
72.5%
3
Front Squat (Barbell)
4
4 reps
65%
4
Incline Cable Chest Press
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 9
6
Leg Curl
3
12-15 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
5
4 reps
75%
3
Front Squat (Barbell)
4
4 reps
67.5%
4
Incline Cable Chest Press
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 9
6
Leg Curl
3
12-15 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
5
4 reps
75%
3
Front Squat (Barbell)
4
4 reps
67.5%
4
Incline Cable Chest Press
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 9
6
Leg Curl
4
12-15 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
77.5%
2
Bench Press (Paused)
5
3 reps
77.5%
3
Front Squat (Barbell)
4
3 reps
72.5%
4
Incline Cable Chest Press
4
8-10 reps
RPE 8
5
Leg Extension
4
12 reps
RPE 9
6
Leg Curl
4
12-15 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
77.5%
2
Bench Press (Paused)
5
3 reps
77.5%
3
Front Squat (Barbell)
4
3 reps
72.5%
4
Incline Cable Chest Press
4
8-10 reps
RPE 8
5
Leg Extension
4
12 reps
RPE 9
6
Leg Curl
4
12-15 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
80%
2
Bench Press (Paused)
5
3 reps
80%
3
Front Squat (Barbell)
4
3 reps
75%
4
Incline Cable Chest Press
4
8-10 reps
RPE 8
5
Leg Extension
4
12 reps
RPE 9
6
Leg Curl
4
12-15 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
80%
2
Bench Press (Paused)
5
3 reps
80%
3
Front Squat (Barbell)
4
3 reps
75%
4
Incline Cable Chest Press
4
8-10 reps
RPE 8
5
Leg Extension
4
12 reps
RPE 9
6
Leg Curl
4
12-15 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
82.5%
2
Bench Press (Paused)
4
3 reps
82.5%
3
Front Squat (Barbell)
3
3 reps
75%
4
Incline Cable Chest Press
3
8 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
82.5%
2
Bench Press (Paused)
4
3 reps
82.5%
3
Front Squat (Barbell)
3
3 reps
75%
4
Incline Cable Chest Press
3
8 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Squat (Barbell)
4
3 reps
82.5%
3
Bench Press (Paused)
4
3 reps
82.5%
4
Front Squat (Barbell)
3
3 reps
75%
5
Incline Cable Chest Press
3
8 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
75%
2
Bench Press (Barbell)
3
2 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Tempo Squat (Barbell)
4
4 reps
65%
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Chest Supported Row (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Tempo Squat (Barbell)
4
4 reps
65%
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Chest Supported Row (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
77.5%
2
Tempo Squat (Barbell)
4
4 reps
67.5%
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Chest Supported Row (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
77.5%
2
Tempo Squat (Barbell)
4
4 reps
67.5%
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Chest Supported Row (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Tempo Squat (Barbell)
4
3 reps
70%
3
Larsen Press (Barbell)
4
5 reps
75%
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
5
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Tempo Squat (Barbell)
4
3 reps
70%
3
Larsen Press (Barbell)
4
5 reps
75%
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
5
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
82.5%
2
Tempo Squat (Barbell)
4
3 reps
72.5%
3
Larsen Press (Barbell)
4
5 reps
77.5%
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
5
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
82.5%
2
Tempo Squat (Barbell)
4
3 reps
72.5%
3
Larsen Press (Barbell)
4
5 reps
77.5%
4
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
5
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Larsen Press (Barbell)
3
4 reps
80%
3
Tempo Squat (Barbell)
3
3 reps
72.5%
4
Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bent Over Row (Barbell)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Larsen Press (Barbell)
3
4 reps
80%
3
Tempo Squat (Barbell)
3
3 reps
72.5%
4
Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bent Over Row (Barbell)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
5
3 reps
85%
3
Larsen Press (Barbell)
3
4 reps
80%
4
Tempo Squat (Barbell)
3
3 reps
72.5%
5
Tricep Extension (Cable)
3
10 reps
RPE 9
6
Bent Over Row (Barbell)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
80%
2
Deadlift (Barbell)
3
1 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
75%
2
Squat (Paused)
4
3 reps
70%
3
Bench Press (Close Grip)
4
6 reps
72.5%
4
Pull Through (Cable)
3
12 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
75%
2
Squat (Paused)
4
3 reps
70%
3
Bench Press (Close Grip)
4
6 reps
75%
4
Pull Through (Cable)
3
12 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
77.5%
2
Squat (Paused)
4
3 reps
72.5%
3
Bench Press (Close Grip)
4
6 reps
77.5%
4
Pull Through (Cable)
3
12 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
77.5%
2
Squat (Paused)
4
3 reps
72.5%
3
Bench Press (Close Grip)
4
6 reps
80%
4
Pull Through (Cable)
3
12 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Squat (Paused)
4
3 reps
75%
3
Bench Press (Close Grip)
4
5 reps
77.5%
4
Pull Through (Cable)
3
10 reps
RPE 9
5
Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Squat (Paused)
4
3 reps
75%
3
Bench Press (Close Grip)
4
5 reps
77.5%
4
Pull Through (Cable)
3
10 reps
RPE 9
5
Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
82.5%
2
Squat (Paused)
4
3 reps
77.5%
3
Bench Press (Close Grip)
4
5 reps
80%
4
Pull Through (Cable)
3
10 reps
RPE 9
5
Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
82.5%
2
Squat (Paused)
4
3 reps
77.5%
3
Bench Press (Close Grip)
4
5 reps
80%
4
Pull Through (Cable)
3
10 reps
RPE 9
5
Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
85%
2
Squat (Paused)
3
2 reps
80%
3
Bench Press (Close Grip)
3
4 reps
80%
4
Pull Through (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
85%
2
Squat (Paused)
3
2 reps
80%
3
Bench Press (Close Grip)
3
4 reps
80%
4
Pull Through (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
85%
2
Squat (Paused)
3
2 reps
80%
3
Bench Press (Close Grip)
3
4 reps
80%
4
Pull Through (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
72.5%
72.5%
72.5%
72.5%
72.5%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
72.5%
72.5%
72.5%
72.5%
72.5%
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
65%
65%
65%
65%
4
Incline Cable Chest Press
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
@8
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
@9
6
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
7
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
75%
75%
75%
75%
75%
75%
2
Tempo Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
65%
65%
65%
65%
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8
5
Chest Supported Row (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
75%
75%
75%
75%
2
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
70%
70%
70%
70%
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
72.5%
72.5%
72.5%
72.5%
4
Pull Through (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
5
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8