6 Day Powerlifting Split (no peak)
BECOME STRONK
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Competition Squats | 1 | 1 rep | @6 |
| 2 | Competition Squats | 1 | 5 reps | 72%* |
| 1 | 5 reps | 72%* | ||
| 1 | 5 reps | 72%* | ||
| 3 | Competition Bench | 1 | 1 rep | @6 |
| 4 | Competition Bench | 1 | 5 reps | 72%* |
| 1 | 5 reps | 72%* | ||
| 1 | 5 reps | 72%* | ||
| 5 | Single Arm Low Tucked Row | 1 | 12–15 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 1 | 12–15 reps | @10 | ||
| 6 | Pull-Up (Weighted) | 1 | 6–10 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 1 | 6–10 reps | @10 | ||
| 1 | 6–10 reps | @10 | ||
| 7 | Reverse Pec Deck | 1 | 15–20 reps | @10 |
| 1 | 15–20 reps | @10 | ||
| 1 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 1 | 6 reps | 70%* |
| 1 | 6 reps | 70%* | ||
| 1 | 6 reps | 70%* | ||
| 1 | 6 reps | 70%* | ||
| 2 | Seated Chest Flye | 1 | 12–15 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 1 | 12–15 reps | @10 | ||
| 3 | Triceps Extension OVERHEAD | 1 | 10–12 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 1 | 10–12 reps | @10 | ||
| 4 | Lateral Raise (Cable) | 1 | 15–20 reps | @10 |
| 1 | 15–20 reps | @10 | ||
| 1 | 15–20 reps | @10 | ||
| 5 | Row (Mid/Upper Back Bias) | 1 | 8–12 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 1 | 8–12 reps | @10 | ||
| 6 | Single Arm Low Tucked Row | 1 | 12–15 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 1 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Competition Deadlift | 1 | 1 rep | @6 |
| 2 | Competition Deadlift | 1 | 4 reps | 72%* |
| 1 | 4 reps | 72%* | ||
| 1 | 4 reps | 72%* | ||
| 3 | Tempo Bench Press (3-0-3) | 1 | 6 reps | 68%* |
| 1 | 6 reps | 68%* | ||
| 1 | 6 reps | 68%* | ||
| 4 | Lat Pulldown | 1 | 6–10 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 1 | 6–10 reps | @10 | ||
| 1 | 6–10 reps | @10 | ||
| 5 | Single Arm Low Tucked Row | 1 | 12–15 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 1 | 12–15 reps | @10 | ||
| 6 | Face Pull | 1 | 15–20 reps | @10 |
| 1 | 15–20 reps | @10 | ||
| 1 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | REST | 1 | 45 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Paused) | 1 | 4 reps | 70%* |
| 1 | 4 reps | 70%* | ||
| 1 | 4 reps | 70%* | ||
| 2 | Larsen Press (Barbell) | 1 | 6 reps | 70%* |
| 1 | 6 reps | 70%* | ||
| 1 | 6 reps | 70%* | ||
| 1 | 6 reps | 70%* | ||
| 3 | Lateral Raise (Cable) | 1 | 12–15 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 1 | 12–15 reps | @10 | ||
| 1 | 12–15 reps | @10 | ||
| 4 | Reverse Pec Deck | 1 | 15–20 reps | @10 |
| 1 | 15–20 reps | @10 | ||
| 1 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Paused) | 1 | 6 reps | 68%* |
| 1 | 6 reps | 68%* | ||
| 1 | 6 reps | 68%* | ||
| 2 | Spoto Press | 1 | 6 reps | 70%* |
| 1 | 6 reps | 70%* | ||
| 1 | 6 reps | 70%* | ||
| 1 | 6 reps | 70%* | ||
| 3 | Row (Mid/Upper Back Bias) | 1 | 10 reps | @10 |
| 1 | 10 reps | @10 | ||
| 1 | 10 reps | @10 | ||
| 4 | Pull-Up (Weighted) | 1 | 8 reps | @10 |
| 1 | 8 reps | @10 | ||
| 1 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Competition Bench | 1 | 6 reps | 70%* |
| 1 | 6 reps | 70%* | ||
| 1 | 6 reps | 70%* | ||
| 1 | 6 reps | 70%* | ||
| 2 | Incline Bench Press (Smith Machine) | 1 | 10–12 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 1 | 10–12 reps | @10 | ||
| 3 | Lateral Raise (Cable) | 1 | 15–20 reps | @10 |
| 1 | 15–20 reps | @10 | ||
| 1 | 15–20 reps | @10 | ||
| 4 | Seated DB Bicep Curls | 1 | 12–15 reps | @10 |
| 1 | 12–15 reps | @10 | ||
| 1 | 12–15 reps | @10 | ||
| 5 | Biceps | 1 | 10–15 reps | @10 |
| 1 | 10–15 reps | @10 | ||
| 1 | 10–15 reps | @10 | ||
| 6 | Tricep Pushdown Life Fitness | 1 | 10–15 reps | @10 |
| 1 | 10–15 reps | @10 | ||
| 1 | 10–15 reps | @10 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 6 Day Powerlifting Split (no peak) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
6 Day Powerlifting Split (no peak) is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
6 Day Powerlifting Split (no peak) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
