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She Power

by Katarina W.

Program Description

Unleash your strength with "She Power," a dynamic 6-week program designed to elevate your powerlifting and powerbuilding skills. Comprising 12 sessions per week, each workout is tailored to fit into a 40-minute timeframe, ensuring efficient training without compromising intensity. This program is perfect for novice and intermediate lifters, focusing on essential compound movements like deadlifts and squats, while utilizing minimal equipment found in a garage gym. Get ready to build muscle, increase power, and transform your training experience!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 19, 2025 03:20
  • Last Edited
    Jul 19, 2025 03:29
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Back Extension
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Back Extension
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Back Extension
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Back Extension
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Back Extension
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Back Extension
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
-
2
Squat (Low Bar)
3
5 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
-
2
Squat (Low Bar)
3
5 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
-
2
Squat (Low Bar)
3
5 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
-
2
Squat (Low Bar)
3
5 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
-
2
Squat (Low Bar)
3
5 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
-
2
Squat (Low Bar)
3
5 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
3 Reps
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Back Extension
3 Sets
10 Reps
-
4
Preacher Curl (Barbell)
3 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
Day 2
1
Squat (Low Bar)
1 Set
3 Reps
-
2
Squat (Low Bar)
3 Sets
5 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Lying Leg Curl
3 Sets
10 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-