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Moon Warrior 4-Week Program

by Blake W.

Program Description

Moon Warrior is an intermediate program for powerlifters who want to get into shape.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jan 06, 2026 03:53
  • Last Edited
    Jan 30, 2026 04:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Front Delts
12.3%
Quadriceps
11.8%
Glutes
11.8%
Hamstrings
11.8%
Chest
8.4%
Upper Back
6.3%
Abs
5.1%
Lats
4.6%
Middle Delts
4.5%
Biceps
3.3%
Lower Back
2.6%
Adductors
2.6%
Abductors
0.8%
Rear Delts
0.6%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
3 reps
7 reps
85%
65%
2
Deadlift (Paused)
3
6 reps
RPE 7
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 7
5
Leg Press
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
3 reps
6 reps
88%
68%
2
Deadlift (Paused)
3
8 reps
RPE 7
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 7
5
Leg Press
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
2 reps
4 reps
93%
72%
2
Deadlift (Paused)
4
4 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
6 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
1 reps
3 reps
95%
75%
2
Deadlift (Paused)
4
3 reps
RPE 9
3
Incline Bench Press (Barbell)
4
5 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
6 reps
RPE 9
5
Leg Press
3
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
3 reps
7 reps
85%
65%
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
3
Seated Military Press (Barbell)
3
5-8 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
4 reps
6 reps
83%
68%
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
3
Seated Military Press (Barbell)
3
5-8 reps
RPE 7
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
3 reps
4 reps
85%
72%
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Seated Military Press (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
2 reps
4 reps
88%
75%
2
Chest Supported Row (Machine)
2
10 reps
RPE 9
3
Seated Military Press (Barbell)
3
6 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-8 reps
RPE 7-8
2
Deadlift (Barbell)
2
4
3 reps
6 reps
80%
68%
3
Bench Press (Paused)
3
6 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-8 reps
RPE 7-8
2
Deadlift (Barbell)
2
4
3 reps
5 reps
85%
72%
3
Bench Press (Paused)
4
6 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
RPE 8-9
2
Deadlift (Barbell)
2
4
3 reps
4 reps
88%
75%
3
Bench Press (Paused)
4
3 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
RPE 8-9
2
Deadlift (Barbell)
3
4
2 reps
5 reps
93%
75%
3
Bench Press (Paused)
3
4 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
RPE 7
2
Squat (Paused)
1
3
3 reps
6 reps
RPE 8
RPE 7
3
Military Press (Barbell)
3
5-7 reps
RPE 7
4
Lateral Raise (Cable)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-7 reps
RPE 7
2
Squat (Paused)
2
4
3 reps
6 reps
RPE 8
RPE 7
3
Military Press (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Cable)
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-6 reps
RPE 8
2
Squat (Paused)
4
4 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Lateral Raise (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
1 reps
6 reps
RPE 8-9.5
RPE 7-8
2
Squat (Paused)
4
2 reps
RPE 9
3
Military Press (Barbell)
4
4 reps
RPE 9
4
Lateral Raise (Cable)
2
10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
2 Sets
4 Sets
3 Reps
7 Reps
85%
65%
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
3
Seated Military Press (Barbell)
3 Sets
5-8 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7
Day 3
1
Pull-Up (Bodyweight)
3 Sets
3-8 Reps
@7-8
2
Deadlift (Barbell)
2 Sets
4 Sets
3 Reps
6 Reps
80%
68%
3
Bench Press (Paused)
3 Sets
6 Reps
@7
4
Lat Pulldown
3 Sets
8-12 Reps
@7
Day 4
1
Dip (Weighted)
3 Sets
5-8 Reps
@7
2
Squat (Paused)
1 Set
3 Sets
3 Reps
6 Reps
@8
@7
3
Military Press (Barbell)
3 Sets
5-7 Reps
@7
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@7
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
3 Reps
7 Reps
85%
65%
2
Deadlift (Paused)
3 Sets
6 Reps
@7
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@7
5
Leg Press
3 Sets
8-12 Reps
@7