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RSP

by sab R.
4.0
(1 rating)

Program Description

Powerlifting

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 14, 2024 03:23
  • Last Edited
    Jun 18, 2025 12:33

Summary

Unlock your strength potential with the RSP program, a comprehensive 12-week training plan designed for serious lifters. Committing just four days a week, you'll tackle a mix of compound and isolation exercises, including Smith Machine squats and barbell bench presses, to build muscle and enhance performance. Each session is structured to progressively challenge your limits, ensuring you see real results. Get ready to transform your physique and elevate your lifting game!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
8 reps
65%
50%
3
Leg Extension
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Bench Press (Barbell)
1
4
5 reps
8 reps
70%
50%
3
Leg Extension
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
7 reps
RPE 6
2
Bench Press (Barbell)
1
5
5 reps
6 reps
80%
50%
3
Leg Extension
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
7 reps
RPE 7
2
Bench Press (Barbell)
1
4
5 reps
6 reps
85%
60%
3
Leg Extension
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
7 reps
RPE 6
2
Bench Press (Barbell)
1
4
3 reps
5 reps
60%
50%
3
Leg Extension
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
7 reps
RPE 7
2
Bench Press (Barbell)
1
4
3 reps
5 reps
70%
55%
3
Leg Extension
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
RPE 6
2
Bench Press (Barbell)
1
5
3 reps
4 reps
80%
65%
3
Leg Extension
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 7
2
Bench Press (Barbell)
1
4
3 reps
4 reps
90%
75%
3
Leg Extension
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
4
1 reps
4 reps
60%
45%
3
Leg Extension
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
RPE 7
2
Bench Press (Barbell)
1
4
1 reps
4 reps
70%
55%
3
Leg Extension
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5 reps
RPE 6
2
Bench Press (Barbell)
1
5
1 reps
3 reps
80%
65%
3
Leg Extension
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 7
2
Bench Press (Barbell)
1
4
1 reps
3 reps
90%
75%
3
Tricep Pushdown (Cable)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
7 reps
65%
2
Shoulder Press (Machine)
3
8 reps
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Reverse Wrist Curl (Barbell)
1
1
1
25 reps
20 reps
18 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
67%
2
Shoulder Press (Machine)
3
8 reps
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Reverse Wrist Curl (Barbell)
1
1
1
25 reps
20 reps
18 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
70%
2
Shoulder Press (Machine)
3
8 reps
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Reverse Wrist Curl (Barbell)
1
1
1
25 reps
20 reps
18 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
75%
2
Shoulder Press (Machine)
3
8 reps
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Reverse Wrist Curl (Barbell)
1
1
1
25 reps
20 reps
18 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Shoulder Press (Machine)
3
8 reps
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Reverse Wrist Curl (Barbell)
1
1
1
25 reps
20 reps
18 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
2
3 reps
5 reps
82%
70%
2
Shoulder Press (Machine)
3
8 reps
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Reverse Wrist Curl (Barbell)
1
1
1
25 reps
20 reps
18 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Shoulder Press (Machine)
3
8 reps
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Reverse Wrist Curl (Barbell)
1
1
1
25 reps
20 reps
18 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3
3 reps
4 reps
85%
75%
2
Shoulder Press (Machine)
3
8 reps
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Reverse Wrist Curl (Barbell)
1
1
1
25 reps
20 reps
18 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
60%
50%
2
Shoulder Press (Machine)
3
8 reps
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Reverse Wrist Curl (Barbell)
1
1
1
25 reps
20 reps
18 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
1 reps
4 reps
90%
70%
2
Shoulder Press (Machine)
3
8 reps
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Reverse Wrist Curl (Barbell)
1
1
1
25 reps
20 reps
18 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
1 reps
4 reps
90%
75%
2
Shoulder Press (Machine)
3
8 reps
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Reverse Wrist Curl (Barbell)
1
1
1
25 reps
20 reps
18 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
2 reps
80%
2
Squat (Smith Machine)
5
2 reps
80%
3
Bicep Curl (EZ Bar)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
4 reps
70%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Wrist Curls
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
4 reps
73%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Wrist Curls
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
4 reps
76%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Wrist Curls
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Wrist Curls
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
2 reps
4 reps
75%
60%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Wrist Curls
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
2 reps
4 reps
80%
65%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Wrist Curls
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
2 reps
4 reps
82%
68%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Wrist Curls
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3
2 reps
3 reps
85%
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Wrist Curls
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
2 reps
3 reps
60%
50%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Wrist Curls
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3
2 reps
4 reps
88%
70%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Wrist Curls
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
2
1
1 reps
2 reps
4 reps
90%
80%
70%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Wrist Curls
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1 reps
RPE 9.5
2
Bench Press (Barbell)
1
1 reps
RPE 9.5
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
6 reps
65%
55%
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
6 reps
70%
65%
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
6 reps
88%
78%
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2 reps
5 reps
82%
77%
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
60%
50%
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
4 reps
70%
60%
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
4 reps
80%
70%
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2 reps
4 reps
95%
82%
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
60%
50%
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
4 reps
70%
60%
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
80%
50%
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)
2 Sets
8 Reps
@6
2
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
8 Reps
65%
50%
3
Leg Extension
2 Sets
8 Reps
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
@7
@7
@8
@8
Day 2
1
Sumo Deadlift (Barbell)
4 Sets
7 Reps
65%
2
Shoulder Press (Machine)
3 Sets
8 Reps
@8
3
Seated Row (Cable)
4 Sets
8 Reps
@8
4
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
25 Reps
20 Reps
18 Reps
@8
@8
@8
Day 3
1
Squat (Smith Machine)
6 Sets
4 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
8 Reps
@8
4
Wrist Curls
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@8
@8
@8
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
6 Reps
65%
55%
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@6
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@7
@7
@7
4
Lat Pulldown
3 Sets
8 Reps
@8
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8