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Powerprogram

by George Gourlis
1 athletes joined

Program Description

Powerlifting style

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 06, 2024 10:09
  • Last Edited
    Jun 18, 2025 12:28

Summary

Unleash your strength with the Powerprogram, a focused 4-week training plan designed to elevate your lifting game. Committing just three days a week, you'll tackle a mix of compound movements like squats and deadlifts, alongside targeted isolation exercises to sculpt your physique. Each session is crafted to challenge your limits, ensuring progressive overload and muscle growth. Equip yourself with a full gym and get ready to transform your strength and endurance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
5 reps
RPE 7.5
RPE 8
RPE 9
2
Deadlift (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
5 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
3
Leg Curl
2
10 reps
RPE 7.5
4
Leg Extension
2
10 reps
RPE 7.5
5
Seated Calf Raise
2
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
5 reps
RPE 7.5
RPE 8
RPE 9
2
Deadlift (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
5 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
3
Leg Curl
2
10 reps
RPE 7.5
4
Leg Extension
2
10 reps
RPE 7.5
5
Seated Calf Raise
2
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
6 reps
4 reps
2 reps
RPE 7.5
RPE 8
RPE 8
RPE 9
2
Deadlift (Barbell)
1
1
1
1
10 reps
6 reps
4 reps
2 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
3
Leg Curl
2
10 reps
RPE 7.5
4
Leg Extension
2
10 reps
RPE 7.5
5
Seated Calf Raise
2
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
5 reps
RPE 7.5
RPE 8
RPE 9
2
Deadlift (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
5 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
3
Leg Curl
2
10 reps
RPE 7.5
4
Leg Extension
2
10 reps
RPE 7.5
5
Seated Calf Raise
2
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 8.5
RPE 9.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 9.5
3
Pull-Up (Weighted)
1
4
10 reps
5 reps
RPE 6
RPE 9
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 8.5
RPE 9.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 9.5
3
Pull-Up (Weighted)
1
4
10 reps
5 reps
RPE 6
RPE 9
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 8.5
RPE 9.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 9.5
3
Pull-Up (Weighted)
1
4
10 reps
5 reps
RPE 6
RPE 9
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 reps
6 reps
5 reps
RPE 7.5
RPE 8.5
RPE 9.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 9.5
3
Pull-Up (Weighted)
1
4
10 reps
5 reps
RPE 6
RPE 9
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
5 reps
RPE 9
RPE 9.5
2
Overhead Press (Barbell)
4
5 reps
RPE 9.5
3
Bent Over Row (Barbell)
1
2
6 reps
6 reps
RPE 9
RPE 9.5
4
Squat (Barbell)
3
8 reps
RPE 9
5
Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
5 reps
RPE 9
RPE 9.5
2
Overhead Press (Barbell)
4
5 reps
RPE 9.5
3
Bent Over Row (Barbell)
1
2
6 reps
6 reps
RPE 9
RPE 9.5
4
Squat (Barbell)
3
8 reps
RPE 9
5
Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
5 reps
RPE 9
RPE 9.5
2
Overhead Press (Barbell)
4
5 reps
RPE 9.5
3
Bent Over Row (Barbell)
1
2
6 reps
6 reps
RPE 9
RPE 9.5
4
Squat (Barbell)
3
8 reps
RPE 9
5
Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
5 reps
RPE 9
RPE 9.5
2
Overhead Press (Barbell)
4
5 reps
RPE 9.5
3
Bent Over Row (Barbell)
1
2
6 reps
6 reps
RPE 9
RPE 9.5
4
Squat (Barbell)
3
8 reps
RPE 9
5
Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8.5
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
5 Reps
@7.5
@8
@9
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
@6.5
@8
@8.5
@9.5
3
Leg Curl
2 Sets
10 Reps
@7.5
4
Leg Extension
2 Sets
10 Reps
@7.5
5
Seated Calf Raise
2 Sets
15 Reps
@8.5
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
8 Reps
6 Reps
5 Reps
@7.5
@8.5
@9.5
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@9.5
3
Pull-Up (Weighted)
1 Set
4 Sets
10 Reps
5 Reps
@6
@9
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8.5
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
5 Reps
@9
@9.5
2
Overhead Press (Barbell)
4 Sets
5 Reps
@9.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
@9
@9.5
4
Squat (Barbell)
3 Sets
8 Reps
@9
5
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
@8
@8.5