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BoostcampPNG

6 Day Powerlifting Split (no peak)

by Nico Ronchetti

Program Description

BECOME EVEN MORE STRONK

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 18, 2025 08:02
  • Last Edited
    Sep 18, 2025 08:30
Muscle Engagement
Front
Back
MuscleSet
Chest
15.5%
Upper Back
14.7%
Lats
11.1%
Front Delts
10.6%
Triceps
10.1%
Rear Delts
9.6%
Middle Delts
6%
Quadriceps
5.8%
Glutes
4.5%
Biceps
4.4%
Hamstrings
3.2%
Abs
2.6%
Adductors
1.3%
Lower Back
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Competition Squats
1
1 reps
RPE 6
2
Competition Squats
3
5 reps
72% 1RM of Competition Squats
3
Competition Bench
1
1 reps
RPE 6
4
Competition Bench
3
5 reps
72% 1RM of Competition Bench
5
Pull-Up (Weighted)
4
6-10 reps
RPE 10
6
Reverse Pec Deck
3
15-20 reps
RPE 10
* 1RM of Competition Squats, Competition Bench
Day 1
#
Exercise
Sets
Reps
Intensity
1
Competition Squats
1
1 reps
RPE 6.5
2
Competition Squats
3
5 reps
74% 1RM of Competition Squats
3
Competition Bench
1
1 reps
RPE 6.5
4
Competition Bench
3
5 reps
74% 1RM of Competition Bench
5
Pull-Up (Weighted)
4
6-10 reps
RPE 10
6
Reverse Pec Deck
3
15-20 reps
RPE 10
* 1RM of Competition Squats, Competition Bench
Day 1
#
Exercise
Sets
Reps
Intensity
1
Competition Squats
1
1 reps
RPE 7
2
Competition Squats
3
5 reps
76% 1RM of Competition Squats
3
Competition Bench
1
1 reps
RPE 7
4
Competition Bench
3
5 reps
76% 1RM of Competition Bench
5
Pull-Up (Weighted)
4
6-10 reps
RPE 10
6
Reverse Pec Deck
3
15-20 reps
RPE 10
* 1RM of Competition Squats, Competition Bench
Day 1
#
Exercise
Sets
Reps
Intensity
1
Competition Squats
1
1 reps
RPE 7.5
2
Competition Squats
4
4 reps
78% 1RM of Competition Squats
3
Competition Bench
1
1 reps
RPE 7.5
4
Competition Bench
4
5 reps
78% 1RM of Competition Bench
5
Pull-Up (Weighted)
4
6-10 reps
RPE 10
6
Reverse Pec Deck
3
15-20 reps
RPE 10
* 1RM of Competition Squats, Competition Bench
Day 1
#
Exercise
Sets
Reps
Intensity
1
Competition Squats
1
1 reps
RPE 5
2
Competition Squats
2
4 reps
65% 1RM of Competition Squats
3
Competition Bench
1
1 reps
RPE 5
4
Competition Bench
2
5 reps
65% 1RM of Competition Bench
5
Pull-Up (Weighted)
4
6-10 reps
RPE 10
6
Reverse Pec Deck
3
15-20 reps
RPE 10
* 1RM of Competition Squats, Competition Bench
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
70% 1RM of Competition Bench
2
Triceps Extension OVERHEAD
3
10-12 reps
RPE 10
3
Lateral Raise (Cable)
3
15-20 reps
RPE 10
4
Row (Mid/Upper Back Bias)
3
8-12 reps
RPE 10
* 1RM of Competition Bench
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6 reps
72% 1RM of Competition Bench
2
Triceps Extension OVERHEAD
3
10-12 reps
RPE 10
3
Lateral Raise (Cable)
3
15-20 reps
RPE 10
4
Row (Mid/Upper Back Bias)
3
8-12 reps
RPE 10
* 1RM of Competition Bench
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
74% 1RM of Competition Bench
2
Triceps Extension OVERHEAD
3
10-12 reps
RPE 10
3
Lateral Raise (Cable)
3
15-20 reps
RPE 10
4
Row (Mid/Upper Back Bias)
3
8-12 reps
RPE 10
* 1RM of Competition Bench
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
76% 1RM of Competition Bench
2
Triceps Extension OVERHEAD
3
10-12 reps
RPE 10
3
Lateral Raise (Cable)
3
15-20 reps
RPE 10
4
Row (Mid/Upper Back Bias)
3
8-12 reps
RPE 10
* 1RM of Competition Bench
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
65% 1RM of Competition Bench
2
Triceps Extension OVERHEAD
3
10-12 reps
RPE 10
3
Lateral Raise (Cable)
3
15-20 reps
RPE 10
4
Row (Mid/Upper Back Bias)
3
8-12 reps
RPE 10
* 1RM of Competition Bench
Day 3
#
Exercise
Sets
Reps
Intensity
1
Competition Deadlift
1
1 reps
RPE 6
2
Competition Deadlift
3
4 reps
72% 1RM of Competition Deadlift
3
Tempo Bench Press (3-0-3)
3
6 reps
68% 1RM of Competition Bench
4
Lat Pulldown
4
6-10 reps
RPE 10
5
Face Pull
3
15-20 reps
RPE 10
* 1RM of Competition Deadlift, Competition Bench
Day 3
#
Exercise
Sets
Reps
Intensity
1
Competition Deadlift
1
1 reps
RPE 6.5
2
Competition Deadlift
3
4 reps
74% 1RM of Competition Deadlift
3
Tempo Bench Press (3-0-3)
3
6 reps
70% 1RM of Competition Bench
4
Lat Pulldown
4
6-10 reps
RPE 10
5
Face Pull
3
15-20 reps
RPE 10
* 1RM of Competition Deadlift, Competition Bench
Day 3
#
Exercise
Sets
Reps
Intensity
1
Competition Deadlift
1
1 reps
RPE 7
2
Competition Deadlift
4
4 reps
76% 1RM of Competition Deadlift
3
Tempo Bench Press (3-0-3)
4
5 reps
72% 1RM of Competition Bench
4
Lat Pulldown
4
6-10 reps
RPE 10
5
Face Pull
3
15-20 reps
RPE 10
* 1RM of Competition Deadlift, Competition Bench
Day 3
#
Exercise
Sets
Reps
Intensity
1
Competition Deadlift
1
1 reps
RPE 7.5
2
Competition Deadlift
4
4 reps
78% 1RM of Competition Deadlift
3
Tempo Bench Press (3-0-3)
4
5 reps
74% 1RM of Competition Bench
4
Lat Pulldown
4
6-10 reps
RPE 10
5
Face Pull
3
15-20 reps
RPE 10
* 1RM of Competition Deadlift, Competition Bench
Day 3
#
Exercise
Sets
Reps
Intensity
1
Competition Deadlift
1
1 reps
RPE 5
2
Competition Deadlift
2
3 reps
65% 1RM of Competition Deadlift
3
Tempo Bench Press (3-0-3)
2
5 reps
65% 1RM of Competition Bench
4
Lat Pulldown
4
6-10 reps
RPE 10
5
Face Pull
3
15-20 reps
RPE 10
* 1RM of Competition Deadlift, Competition Bench
Day 4
#
Exercise
Sets
Reps
Intensity
1
REST
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
REST
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
REST
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
REST
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
REST
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
70% 1RM of Competition Squats
2
Larsen Press (Barbell)
4
6 reps
70% 1RM of Competition Bench
3
Reverse Pec Deck
3
15-20 reps
RPE 10
* 1RM of Competition Squats, Competition Bench
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
72% 1RM of Competition Squats
2
Larsen Press (Barbell)
4
6 reps
72% 1RM of Competition Bench
3
Reverse Pec Deck
3
15-20 reps
RPE 10
* 1RM of Competition Squats, Competition Bench
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
74% 1RM of Competition Squats
2
Larsen Press (Barbell)
5
5 reps
74% 1RM of Competition Bench
3
Reverse Pec Deck
3
15-20 reps
RPE 10
* 1RM of Competition Squats, Competition Bench
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
76% 1RM of Competition Squats
2
Larsen Press (Barbell)
5
5 reps
76% 1RM of Competition Bench
3
Reverse Pec Deck
3
15-20 reps
RPE 10
* 1RM of Competition Squats, Competition Bench
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
3 reps
65% 1RM of Competition Squats
2
Larsen Press (Barbell)
2
5 reps
65% 1RM of Competition Bench
3
Reverse Pec Deck
3
15-20 reps
RPE 10
* 1RM of Competition Squats, Competition Bench
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
68% 1RM of Competition Deadlift
2
Spoto Press
4
6 reps
70% 1RM of Competition Bench
3
Row (Mid/Upper Back Bias)
3
10 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
* 1RM of Competition Deadlift, Competition Bench
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
70% 1RM of Competition Deadlift
2
Spoto Press
4
6 reps
72% 1RM of Competition Bench
3
Row (Mid/Upper Back Bias)
3
10 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
* 1RM of Competition Deadlift, Competition Bench
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
72% 1RM of Competition Deadlift
2
Spoto Press
5
5 reps
74% 1RM of Competition Bench
3
Row (Mid/Upper Back Bias)
3
10 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
* 1RM of Competition Deadlift, Competition Bench
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
74% 1RM of Competition Deadlift
2
Spoto Press
5
5 reps
76% 1RM of Competition Bench
3
Row (Mid/Upper Back Bias)
3
10 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
* 1RM of Competition Deadlift, Competition Bench
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
3 reps
65% 1RM of Competition Deadlift
2
Spoto Press
2
5 reps
65% 1RM of Competition Bench
3
Row (Mid/Upper Back Bias)
3
10 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
* 1RM of Competition Deadlift, Competition Bench
Day 7
#
Exercise
Sets
Reps
Intensity
1
Competition Bench
4
6 reps
70% 1RM of Competition Bench
2
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 10
3
Lateral Raise (Cable)
3
15-20 reps
RPE 10
4
Biceps
3
10-15 reps
RPE 10
5
Tricep Pushdown Life Fitness
3
10-15 reps
RPE 10
* 1RM of Competition Bench
Day 7
#
Exercise
Sets
Reps
Intensity
1
Competition Bench
5
6 reps
72% 1RM of Competition Bench
2
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 10
3
Lateral Raise (Cable)
3
15-20 reps
RPE 10
4
Biceps
3
10-15 reps
RPE 10
5
Tricep Pushdown Life Fitness
3
10-15 reps
RPE 10
* 1RM of Competition Bench
Day 7
#
Exercise
Sets
Reps
Intensity
1
Competition Bench
5
6 reps
74% 1RM of Competition Bench
2
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 10
3
Lateral Raise (Cable)
3
15-20 reps
RPE 10
4
Biceps
3
10-15 reps
RPE 10
5
Tricep Pushdown Life Fitness
3
10-15 reps
RPE 10
* 1RM of Competition Bench
Day 7
#
Exercise
Sets
Reps
Intensity
1
Competition Bench
5
6 reps
76% 1RM of Competition Bench
2
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 10
3
Lateral Raise (Cable)
3
15-20 reps
RPE 10
4
Biceps
3
10-15 reps
RPE 10
5
Tricep Pushdown Life Fitness
3
10-15 reps
RPE 10
* 1RM of Competition Bench
Day 7
#
Exercise
Sets
Reps
Intensity
1
Competition Bench
3
6 reps
65% 1RM of Competition Bench
2
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 10
3
Lateral Raise (Cable)
3
15-20 reps
RPE 10
4
Biceps
3
10-15 reps
RPE 10
5
Tricep Pushdown Life Fitness
3
10-15 reps
RPE 10
* 1RM of Competition Bench
Week 1
1 / 5 Weeks
Day 1
1
Competition Squats
1 Set
1 Reps
@6
2
Competition Squats
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
72% 1RM of Competition Squats
72% 1RM of Competition Squats
72% 1RM of Competition Squats
3
Competition Bench
1 Set
1 Reps
@6
4
Competition Bench
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
72% 1RM of Competition Bench
72% 1RM of Competition Bench
72% 1RM of Competition Bench
5
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
@10
6
Reverse Pec Deck
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@10
@10
@10
Day 2
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
70% 1RM of Competition Bench
70% 1RM of Competition Bench
70% 1RM of Competition Bench
70% 1RM of Competition Bench
2
Triceps Extension OVERHEAD
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@10
@10
@10
4
Row (Mid/Upper Back Bias)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
Day 3
1
Competition Deadlift
1 Set
1 Reps
@6
2
Competition Deadlift
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
72% 1RM of Competition Deadlift
72% 1RM of Competition Deadlift
72% 1RM of Competition Deadlift
3
Tempo Bench Press (3-0-3)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
68% 1RM of Competition Bench
68% 1RM of Competition Bench
68% 1RM of Competition Bench
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
@10
5
Face Pull
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@10
@10
@10
Day 4
1
REST
1 Set
45 mins
-
Day 5
1
Squat (Paused)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
70% 1RM of Competition Squats
70% 1RM of Competition Squats
70% 1RM of Competition Squats
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
70% 1RM of Competition Bench
70% 1RM of Competition Bench
70% 1RM of Competition Bench
70% 1RM of Competition Bench
3
Reverse Pec Deck
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@10
@10
@10
Day 6
1
Deadlift (Paused)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
68% 1RM of Competition Deadlift
68% 1RM of Competition Deadlift
68% 1RM of Competition Deadlift
2
Spoto Press
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
70% 1RM of Competition Bench
70% 1RM of Competition Bench
70% 1RM of Competition Bench
70% 1RM of Competition Bench
3
Row (Mid/Upper Back Bias)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
Day 7
1
Competition Bench
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
70% 1RM of Competition Bench
70% 1RM of Competition Bench
70% 1RM of Competition Bench
70% 1RM of Competition Bench
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@10
@10
@10
4
Biceps
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
5
Tricep Pushdown Life Fitness
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10