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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
    Sep 06, 2024 10:34
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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