Program Description
BECOME EVEN MORE STRONK
Program Overview
- LevelIntermediate, Novice
- GoalPowerlifting
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout90 minutes
- CreatedSep 18, 2025 08:02
- Last EditedDec 07, 2025 08:10
Summary
Unleash your strength with this comprehensive 6 Day Powerlifting Split, designed for serious lifters looking to build power without the pressure of peaking. Over the course of 5 weeks, you'll tackle heavy squats, competition bench presses, and deadlifts, all while incorporating accessory work to enhance overall performance. With a structured 7-day training schedule, this program focuses on maximizing your lifts and improving technique, ensuring you're primed for success. Perfect for those ready to elevate their game and push their limits in the gym!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.2%
Upper Back
13%
Chest
11.7%
Triceps
11.7%
Rear Delts
9.2%
Lats
8.4%
Middle Delts
7%
Quadriceps
4.9%
Glutes
4.9%
Hamstrings
4.9%
Biceps
4.2%
Abs
2.4%
Adductors
1.2%
Lower Back
1.2%
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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
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
Single Arm Low Tucked Row
3
12-15 reps
RPE 10
6
Pull-Up (Weighted)
4
6-10 reps
RPE 10
7
Reverse Pec Deck
3
15-20 reps
RPE 10
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
Single Arm Low Tucked Row
3
12-15 reps
RPE 10
6
Pull-Up (Weighted)
4
6-10 reps
RPE 10
7
Reverse Pec Deck
3
15-20 reps
RPE 10
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
Single Arm Low Tucked Row
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-10 reps
RPE 10
7
Reverse Pec Deck
3
15-20 reps
RPE 10
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
Single Arm Low Tucked Row
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-10 reps
RPE 10
7
Reverse Pec Deck
3
15-20 reps
RPE 10
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
Single Arm Low Tucked Row
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-10 reps
RPE 10
7
Reverse Pec Deck
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
70% 1RM of Competition Bench
2
Seated Chest Flye
3
12-15 reps
RPE 10
3
Triceps Extension OVERHEAD
3
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Row (Mid/Upper Back Bias)
3
8-12 reps
RPE 10
6
Single Arm Low Tucked Row
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6 reps
72% 1RM of Competition Bench
2
Seated Chest Flye
3
12-15 reps
RPE 10
3
Triceps Extension OVERHEAD
3
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Row (Mid/Upper Back Bias)
3
8-12 reps
RPE 10
6
Single Arm Low Tucked Row
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
74% 1RM of Competition Bench
2
Seated Cable Flye
3
12-15 reps
-
3
Triceps Extension OVERHEAD
3
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Row (Mid/Upper Back Bias)
3
8-12 reps
RPE 10
6
Single Arm Low Tucked Row
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
76% 1RM of Competition Bench
2
Seated Cable Flye
3
12-15 reps
-
3
Triceps Extension OVERHEAD
3
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Row (Mid/Upper Back Bias)
3
8-12 reps
RPE 10
6
Single Arm Low Tucked Row
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
65% 1RM of Competition Bench
2
Seated Cable Flye
3
12-15 reps
-
3
Triceps Extension OVERHEAD
3
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Row (Mid/Upper Back Bias)
3
8-12 reps
RPE 10
6
Single Arm Low Tucked Row
3
12-15 reps
-
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
Single Arm Low Tucked Row
3
12-15 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
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
Single Arm Low Tucked Row
3
12-15 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
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
Single Arm Low Tucked Row
3
12-15 reps
-
6
Face Pull
3
15-20 reps
RPE 10
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
Single Arm Low Tucked Row
3
12-15 reps
-
6
Face Pull
3
15-20 reps
RPE 10
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
Single Arm Low Tucked Row
3
12-15 reps
-
6
Face Pull
3
15-20 reps
RPE 10
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
Lateral Raise (Cable)
4
12-15 reps
RPE 10
4
Reverse Pec Deck
3
15-20 reps
RPE 10
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
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Reverse Pec Deck
3
15-20 reps
RPE 10
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
Lateral Raise (Cable)
3
12-15 reps
-
4
Reverse Pec Deck
3
15-20 reps
RPE 10
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
Lateral Raise (Cable)
3
12-15 reps
-
4
Reverse Pec Deck
3
15-20 reps
RPE 10
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
Lateral Raise (Cable)
3
12-15 reps
-
4
Reverse Pec Deck
3
15-20 reps
RPE 10
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
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
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
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
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
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
Seated DB Bicep Curls
3
12-15 reps
RPE 10
5
Biceps
3
10-15 reps
RPE 10
6
Tricep Pushdown Life Fitness
3
10-15 reps
RPE 10
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
Seated DB Bicep Curls
3
12-15 reps
-
5
Biceps
3
10-15 reps
RPE 10
6
Tricep Pushdown Life Fitness
3
10-15 reps
RPE 10
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
Seated DB Bicep Curls
3
12-15 reps
-
5
Biceps
3
10-15 reps
RPE 10
6
Tricep Pushdown Life Fitness
3
10-15 reps
RPE 10
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
Seated DB Bicep Curls
3
12-15 reps
-
5
Biceps
3
10-15 reps
RPE 10
6
Tricep Pushdown Life Fitness
3
10-15 reps
RPE 10
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
Seated DB Bicep Curls
3
12-15 reps
-
5
Biceps
3
10-15 reps
RPE 10
6
Tricep Pushdown Life Fitness
3
10-15 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Competition Squats1 Set
1 Reps
@6
2
Competition Squats1 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 Bench1 Set
1 Reps
@6
4
Competition Bench1 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
Single Arm Low Tucked Row1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
6
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
7
Reverse Pec Deck1 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
Seated Chest Flye1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
3
Triceps Extension OVERHEAD1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
4
Lateral Raise (Cable)1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@10
@10
@10
5
Row (Mid/Upper Back Bias)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
6
Single Arm Low Tucked Row1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
Day 3
1
Competition Deadlift1 Set
1 Reps
@6
2
Competition Deadlift1 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 Pulldown1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
@10
5
Single Arm Low Tucked Row1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
6
Face Pull1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@10
@10
@10
Day 4
1
REST1 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
Lateral Raise (Cable)1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
@10
4
Reverse Pec Deck1 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 Press1 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 Bench1 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
Seated DB Bicep Curls1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
5
Biceps1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
6
Tricep Pushdown Life Fitness1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10