Program Description
Three week meso cycles for nine weeks increasing reps from week to week. Then accessory work drops off while volume and weight go up further for compounds. Last week is a small deload with SBD day for skill maintenance before comp day or gym PRs with squat and deadlift being separate days.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding, Powerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedAug 17, 2025 05:51
- Last EditedAug 18, 2025 01:32
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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
Squat (Low Bar)
3
4 reps
73%
2
Tempo Squat (Barbell)
3
2 reps
70%
3
Larsen Press (Barbell)
3
6 reps
66%
4
Seated Dip (Machine)
3
7 reps
RPE 9
5
Preacher Curl Machine
3
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
73%
2
Tempo Squat (Barbell)
3
3 reps
70%
3
Larsen Press (Barbell)
3
7 reps
66%
4
Seated Dip (Machine)
3
8 reps
RPE 9
5
Preacher Curl Machine
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
73%
2
Tempo Squat (Barbell)
3
4 reps
70%
3
Larsen Press (Barbell)
3
8 reps
66%
4
Seated Dip (Machine)
3
9 reps
RPE 9
5
Preacher Curl Machine
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
76%
2
Tempo Squat (Barbell)
3
2 reps
73%
3
Larsen Press (Barbell)
3
6 reps
69%
4
Seated Dip (Machine)
3
7 reps
RPE 9
5
Preacher Curl Machine
3
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
76%
2
Tempo Squat (Barbell)
3
3 reps
73%
3
Larsen Press (Barbell)
3
7 reps
69%
4
Seated Dip (Machine)
3
8 reps
RPE 9
5
Preacher Curl Machine
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
76%
2
Tempo Squat (Barbell)
3
4 reps
73%
3
Larsen Press (Barbell)
3
8 reps
69%
4
Seated Dip (Machine)
3
8 reps
RPE 9
5
Preacher Curl Machine
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
79%
2
Tempo Squat (Barbell)
3
2 reps
76%
3
Larsen Press (Barbell)
3
6 reps
74%
4
Seated Dip (Machine)
3
7 reps
RPE 9
5
Preacher Curl Machine
3
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
79%
2
Tempo Squat (Barbell)
3
3 reps
76%
3
Larsen Press (Barbell)
3
7 reps
74%
4
Seated Dip (Machine)
3
8 reps
RPE 9
5
Preacher Curl Machine
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
79%
2
Tempo Squat (Barbell)
3
4 reps
76%
3
Larsen Press (Barbell)
3
8 reps
74%
4
Seated Dip (Machine)
3
9 reps
RPE 9
5
Preacher Curl Machine
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
3
4 reps
81%
3
Tempo Squat (Barbell)
2
2 reps
78%
4
Larsen Press (Barbell)
5
6 reps
76%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
3
4 reps
83%
3
Tempo Squat (Barbell)
3
2 reps
80%
4
Larsen Press (Barbell)
5
6 reps
78%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
70%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 7
3
Bench Press (Close Grip)
3
4 reps
70%
4
Tricep Pushdown (Cable)
3
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8
3
Bench Press (Close Grip)
3
5 reps
70%
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 9
3
Bench Press (Close Grip)
3
6 reps
70%
4
Tricep Pushdown (Cable)
3
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
73%
70%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 7
3
Bench Press (Close Grip)
3
4 reps
75%
4
Tricep Pushdown (Cable)
3
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
73%
70%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8
3
Bench Press (Close Grip)
3
5 reps
75%
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
73%
70%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 9
3
Bench Press (Close Grip)
3
6 reps
75%
4
Tricep Pushdown (Cable)
3
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
76%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 7
3
Bench Press (Close Grip)
3
4 reps
78%
4
Tempo Bench Press
3
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
76%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8
3
Bench Press (Close Grip)
3
5 reps
78%
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
76%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 9
3
Bench Press (Close Grip)
3
6 reps
78%
4
Tricep Pushdown (Cable)
3
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
4
4 reps
78%
3
Bench Press (Close Grip)
3
4 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
4
4 reps
80%
3
Bench Press (Close Grip)
3
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
3
2 reps
78%
3
Squat (Paused)
3
2 reps
74%
4
Bench Press (Barbell)
1
1 reps
RPE 6
5
Bench Press (Barbell)
3
2 reps
78%
6
Long Pause Bench Press
3
2 reps
74%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Low Bar)
3
3 reps
78%
3
Squat (Paused)
2
3 reps
74%
4
Bench Press (Barbell)
1
1 reps
RPE 7
5
Bench Press (Barbell)
3
3 reps
78%
6
Long Pause Bench Press
2
3 reps
74%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
3
4 reps
78%
3
Squat (Paused)
2
4 reps
74%
4
Bench Press (Barbell)
1
1 reps
RPE 8
5
Bench Press (Barbell)
3
4 reps
78%
6
Long Pause Bench Press
2
4 reps
74%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
3
2 reps
81%
3
Squat (Paused)
2
2 reps
77%
4
Bench Press (Barbell)
1
1 reps
RPE 6
5
Bench Press (Barbell)
3
2 reps
81%
6
Long Pause Bench Press
2
2 reps
77%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Low Bar)
3
3 reps
81%
3
Squat (Paused)
2
3 reps
77%
4
Bench Press (Barbell)
1
1 reps
RPE 7
5
Bench Press (Barbell)
3
3 reps
81%
6
Long Pause Bench Press
2
3 reps
77%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
3
4 reps
81%
3
Squat (Paused)
2
4 reps
77%
4
Bench Press (Barbell)
1
1 reps
RPE 8
5
Bench Press (Barbell)
3
4 reps
81%
6
Long Pause Bench Press
2
4 reps
77%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
3
2 reps
84%
3
Squat (Paused)
2
2 reps
80%
4
Bench Press (Barbell)
1
1 reps
RPE 6
5
Bench Press (Barbell)
3
2 reps
84%
6
Long Pause Bench Press
2
2 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Low Bar)
3
3 reps
84%
3
Squat (Paused)
2
3 reps
80%
4
Bench Press (Barbell)
1
1 reps
RPE 7
5
Bench Press (Barbell)
3
3 reps
84%
6
Long Pause Bench Press
2
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
3
4 reps
84%
3
Squat (Paused)
2
4 reps
80%
4
Bench Press (Barbell)
1
1 reps
RPE 8
5
Bench Press (Barbell)
3
4 reps
84%
6
Long Pause Bench Press
2
4 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
3
2 reps
86%
3
Squat (Paused)
2
2 reps
82%
4
Bench Press (Barbell)
1
1 reps
RPE 8
5
Bench Press (Barbell)
3
2 reps
86%
6
Long Pause Bench Press
3
2 reps
82%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
3
2 reps
88%
3
Squat (Paused)
3
2 reps
84%
4
Bench Press (Barbell)
1
1 reps
RPE 8
5
Bench Press (Barbell)
3
2 reps
88%
6
Long Pause Bench Press
3
2 reps
84%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
78%
3
Deadlift (Paused)
2
2 reps
74%
4
Tempo Bench Press
1
1 reps
RPE 6
5
Tempo Bench Press
2
2 reps
90%
6
Behind The Back Curl (Cable)
3
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
78%
3
Deadlift (Paused)
2
3 reps
74%
4
Tempo Bench Press
1
1 reps
RPE 7
5
Tempo Bench Press
2
3 reps
90%
6
Behind The Back Curl (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
78%
3
Deadlift (Paused)
2
4 reps
74%
4
Tempo Bench Press
1
1 reps
RPE 8
5
Tempo Bench Press
3
4 reps
90%
6
Behind The Back Curl (Cable)
3
9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
81%
3
Deadlift (Paused)
2
2 reps
77%
4
Tempo Bench Press
1
1 reps
RPE 6
5
Tempo Bench Press
2
2 reps
90%
6
Behind The Back Curl (Cable)
3
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
81%
3
Deadlift (Paused)
2
3 reps
77%
4
Tempo Bench Press
1
1 reps
RPE 7
5
Tempo Bench Press
2
3 reps
90%
6
Behind The Back Curl (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
81%
3
Deadlift (Paused)
2
4 reps
77%
4
Tempo Bench Press
1
1 reps
RPE 8
5
Tempo Bench Press
2
4 reps
90%
6
Behind The Back Curl (Cable)
3
9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
84%
3
Deadlift (Paused)
2
2 reps
80%
4
Tempo Bench Press
1
1 reps
RPE 6
5
Tempo Bench Press
2
2 reps
90%
6
Behind The Back Curl (Cable)
3
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
84%
3
Deadlift (Paused)
2
3 reps
80%
4
Tempo Bench Press
1
1 reps
RPE 7
5
Tempo Bench Press
2
3 reps
90%
6
Behind The Back Curl (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
-
84%
2
Deadlift (Paused)
2
4 reps
80%
3
Tempo Bench Press
1
1 reps
RPE 8
4
Tempo Bench Press
1
4 reps
90%
5
Behind The Back Curl (Cable)
3
9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Deadlift (Barbell)
1
1 reps
RPE 8
4
Deadlift (Barbell)
3
2 reps
86%
5
Deadlift (Paused)
2
2 reps
82%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
2 reps
88%
3
Deadlift (Paused)
2
2 reps
84%
4
Tempo Bench Press
1
1 reps
RPE 6
5
Tempo Bench Press
2
2 reps
90%
Week 1
1 / 12 Weeks
Day 3
1
Squat (Low Bar)1 Set
1 Reps
@6
2
Squat (Low Bar)3 Sets
2 Reps
78%
3
Squat (Paused)3 Sets
2 Reps
74%
4
Bench Press (Barbell)1 Set
1 Reps
@6
5
Bench Press (Barbell)3 Sets
2 Reps
78%
6
Long Pause Bench Press3 Sets
2 Reps
74%
Day 1
1
Squat (Low Bar)3 Sets
4 Reps
73%
2
Tempo Squat (Barbell)3 Sets
2 Reps
70%
3
Larsen Press (Barbell)3 Sets
6 Reps
66%
4
Seated Dip (Machine)3 Sets
7 Reps
@9
5
Preacher Curl Machine3 Sets
7 Reps
@9
Day 2
1
Deadlift (Barbell)3 Sets
4 Reps
70%
2
Romanian Deadlift (Dumbbell)2 Sets
6 Reps
@7
3
Bench Press (Close Grip)3 Sets
4 Reps
70%
4
Tricep Pushdown (Cable)3 Sets
7 Reps
@9
Day 4
1
Deadlift (Barbell)1 Set
1 Reps
@6
2
Deadlift (Barbell)3 Sets
2 Reps
78%
3
Deadlift (Paused)2 Sets
2 Reps
74%
4
Tempo Bench Press1 Set
1 Reps
@6
5
Tempo Bench Press2 Sets
2 Reps
90%
6
Behind The Back Curl (Cable)3 Sets
7 Reps
@9