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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 17, 2024 05:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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