Program Description
Strength
Program Overview
- LevelNovice, Beginner
- GoalPowerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 14, 2024 08:34
- Last EditedJun 18, 2025 10:46
Summary
Embark on your powerlifting journey with this structured 12-week program designed specifically for beginners. Training four days a week, you'll master the fundamental lifts—Squat, Bench Press, and Deadlift—while also incorporating accessory movements to build strength and stability. Each session focuses on progressive overload, ensuring you gain confidence and technique as you increase your lifts. Equip yourself with the right mindset and a full gym to unlock your potential and achieve remarkable results!
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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 (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
8 Reps
70%
2
Bench Press (Barbell)3 Sets
8 Reps
70%
Day 2
1
Push Press (Barbell)3 Sets
5 Reps
75%
2
Deadlift (Barbell)3 Sets
3 Reps
85%
Day 3
1
Squat (Barbell)3 Sets
4 Reps
85%
2
Bench Press (Barbell)3 Sets
4 Reps
85%
Day 4
1
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@8
2
Seated Row (Cable)4 Sets
10 Reps
@8
3
Overhead Press (Barbell)4 Sets
10 Reps
@8
4
Lat Pulldown4 Sets
10 Reps
@8