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BoostcampPNG

Core Powerlifting

by Shiladitya Ghosh
8 athletes joined

Program Description

Build strength and asthetics.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    150 minutes
  • Created
    Mar 07, 2024 08:12
  • Last Edited
    Jan 28, 2025 07:50

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Biceps
12%
Triceps
11.8%
Upper Back
9.7%
Front Delts
8.8%
Lats
8.6%
Chest
8%
Middle Delts
7.8%
Glutes
7.2%
Abs
6.7%
Quadriceps
5.9%
Hamstrings
4.4%
Lower Back
3.7%
Forearms
2.5%
Rear Delts
1.6%
Adductors
1.3%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Hip Thrust (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
80%
2
Squat (Barbell)
5
3 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Hip Thrust (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
87%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Hip Thrust (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
89%
90%
92%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Hip Thrust (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-4 reps
98%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Hip Thrust (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
68%
75%
78%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3
10 reps
-
7A
Back Extension (Weighted)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-10 reps
8-8 reps
6-8 reps
73%
78%
82%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3
10 reps
-
7A
Back Extension (Weighted)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3
10 reps
-
7A
Back Extension (Weighted)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
86%
89%
90%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3
10 reps
-
7A
Back Extension (Weighted)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-4 reps
98%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3
10 reps
-
7A
Back Extension (Weighted)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
80%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Side Crunch (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
65%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Side Crunch (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
88%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Side Crunch (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
88%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Side Crunch (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4 reps
4 reps
2 reps
68%
70%
73%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Side Crunch (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1+ reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
68%
75%
78%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3
10 reps
-
7A
Back Extension (Weighted)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-10 reps
8-8 reps
6-8 reps
73%
78%
82%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3
10 reps
-
7A
Back Extension (Weighted)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
88%
2
Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-
1-2 reps
92%
95%
2
Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Seated Wide-Grip Row (Cable)
3
10 reps
-
6A
Back Extension (Weighted)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Extension (Cable)
3
10 reps
-
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
2
6 reps
70%
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
82%
2
Squat (Barbell)
10
3 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Cable Crunch
3
15 reps
-
7
Ab Wheel
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
87%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3
10 reps
-
7A
Back Extension (Weighted)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
88%
90%
95%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3
10 reps
-
7A
Back Extension (Weighted)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Preacher Curl (Dumbbell)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Cable Crunch
3
15 reps
-
5
Ab Wheel
3
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
RPE 10
7
Leg Extension
1
-
8
Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1+ reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
65%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Cable Crunch
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
79%
2
Deadlift (Barbell)
3
8 reps
65%
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
80%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Cable Crunch
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-
1-2 reps
92%
95%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Cable Crunch
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-4 reps
98%
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Hip Thrust (Barbell)
3 Sets
10 Reps
-
Day 5
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Deadlift (Barbell)
2 Sets
6 Reps
70%
3
Leg Curl
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
Day 3
1
Deadlift (Barbell)
2 Sets
6 Reps
80%
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4
Preacher Curl (Barbell)
3 Sets
10 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
7
Side Crunch (Cable)
3 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
68%
75%
78%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
5
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
7A
Back Extension (Weighted)
3 Sets
10 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
9
Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
68%
75%
78%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
5
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
7A
Back Extension (Weighted)
3 Sets
10 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
9
Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 6
1
Bench Press (Barbell)
1 Set
AMRAP
65%
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
3
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
4
Hammer Curl
3 Sets
10 Reps
-
5
Cable Crunch
3 Sets
15 Reps
-
6
Ab Wheel
3 Sets
15 Reps
-
7
Reverse Wrist Curl (Dumbbell)
2 Sets
@10