Basic PL Routine

by Jakob F.

Program Description

Very simple and effective routine, Feel free to add other accessories.

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Mar 10, 2024 10:27
Last Edited
Jun 18, 2025 10:38

Summary

Unleash your strength potential with the Basic PL Routine, a comprehensive 6-week program designed for serious lifters looking to build foundational power. Comprising four training days each week, this program focuses on essential barbell movements like Sumo Squats, Trap Bar Deadlifts, and Overhead Presses to target major muscle groups and enhance overall performance. Perfect for those with a garage gym setup, you'll gain not only strength but also confidence as you progress through structured, intensity-based workouts. Get ready to elevate your lifting game!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Sumo Squat

3-5 reps

Trap Bar Deadlift

2-4 reps

Day 1

Sumo Squat

3-5 reps

Trap Bar Deadlift

2-4 reps

Day 1

Sumo Squat

3-5 reps

Trap Bar Deadlift

2-4 reps

Day 1

Sumo Squat

3-5 reps

Trap Bar Deadlift

2-4 reps

Day 1

Sumo Squat

3-5 reps

Trap Bar Deadlift

2-4 reps

Day 1

Sumo Squat

3-5 reps

Trap Bar Deadlift

2-4 reps

Day 2

Overhead Press (Barbell)

3-5 reps

Dip (Weighted)

6-10 reps

Kroc Row

6-8 reps

Day 2

Overhead Press (Barbell)

3-5 reps

Pendlay Row

4-6 reps

Bench Press (Dumbbell)

6-8 reps

Day 2

Overhead Press (Barbell)

3-5 reps

Pendlay Row

4-6 reps

Bench Press (Dumbbell)

6-8 reps

Day 2

Overhead Press (Barbell)

3-5 reps

Pendlay Row

4-6 reps

Bench Press (Dumbbell)

6-8 reps

Day 2

Overhead Press (Barbell)

3-5 reps

Pendlay Row

4-6 reps

Bench Press (Dumbbell)

6-8 reps

Day 2

Overhead Press (Barbell)

3-5 reps

Pendlay Row

4-6 reps

Bench Press (Dumbbell)

6-8 reps

Day 3

Deadlift (Deficit)

3-5 reps

Front Squat (Paused)

6-8 reps

Day 3

Deadlift (Deficit)

3-5 reps

Front Squat (Paused)

6-8 reps

Day 3

Deadlift (Deficit)

3-5 reps

Front Squat (Paused)

6-8 reps

Day 3

Deadlift (Deficit)

3-5 reps

Front Squat (Paused)

6-8 reps

Day 3

Deadlift (Deficit)

3-5 reps

Front Squat (Paused)

6-8 reps

Day 3

Deadlift (Deficit)

3-5 reps

Front Squat (Paused)

6-8 reps

Day 4

Bench Press (Paused)

3-5 reps

Incline Bench Press (Dumbbell)

6-8 reps

Kroc Row

6-8 reps

Day 4

Bench Press (Paused)

3-5 reps

Pendlay Row

4-6 reps

Incline Bench Press (Dumbbell)

6-8 reps

Day 4

Bench Press (Paused)

3-5 reps

Pendlay Row

4-6 reps

Incline Bench Press (Dumbbell)

6-8 reps

Day 4

Bench Press (Paused)

3-5 reps

Pendlay Row

4-6 reps

Incline Bench Press (Dumbbell)

6-8 reps

Day 4

Bench Press (Paused)

3-5 reps

Pendlay Row

4-6 reps

Incline Bench Press (Dumbbell)

6-8 reps

Day 4

Bench Press (Paused)

3-5 reps

Pendlay Row

4-6 reps

Incline Bench Press (Dumbbell)

6-8 reps

Day 1

Sumo Squat

4 Sets

3-5 Reps

Trap Bar Deadlift

4 Sets

2-4 Reps

Day 3

Deadlift (Deficit)

4 Sets

3-5 Reps

Front Squat (Paused)

4 Sets

6-8 Reps

Day 2

Overhead Press (Barbell)

4 Sets

3-5 Reps

Dip (Weighted)

3 Sets

6-10 Reps

Kroc Row

3 Sets

6-8 Reps

Day 4

Bench Press (Paused)

4 Sets

3-5 Reps

Incline Bench Press (Dumbbell)

3 Sets

6-8 Reps

Kroc Row

3 Sets

6-8 Reps