logo
BoostcampPNG

Filipino Powerlifting Program (uy pilipins 🇵🇭)

by Jose Aniceto
1 athletes joined

Program Description

For people who dislike 5+ reps, and people who respond well with high volume. Although this program is very taxing on the CNS.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 10, 2025 06:52
  • Last Edited
    Jun 18, 2025 08:05

Summary

Unleash your strength with the Filipino Powerlifting Program, a comprehensive 4-week training regimen designed for dedicated lifters. With workouts scheduled for 7 days a week, you'll focus on mastering key lifts like the Deadlift, Bench Press, and Pull-Ups, ensuring you build power and muscle across all major muscle groups. This program is tailored to challenge your limits and enhance your performance, making it perfect for anyone looking to elevate their lifting game. Equip yourself with a full gym and get ready to transform your physique and strength!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13%
Upper Back
11.2%
Hamstrings
11%
Chest
9.3%
Front Delts
8.5%
Middle Delts
8%
Triceps
7.9%
Glutes
7.6%
Biceps
5.7%
Lats
5.3%
Lower Back
3.7%
Rear Delts
3.4%
Abs
2.5%
Adductors
1.4%
Forearms
0.7%
Abductors
0.6%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4A
Shrug (Dumbbell)
3
6-8 reps
-
4B
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4A
Shrug (Dumbbell)
3
6-8 reps
-
4B
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
95%
85%
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4A
Shrug (Dumbbell)
3
6-8 reps
-
4B
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Bent Over Row (Barbell)
1
6-8 reps
-
3
Pull-Up (Weighted)
1
6-8 reps
-
4A
Shrug (Dumbbell)
1
6-8 reps
-
4B
Face Pull
1
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Bench Press (Close Grip)
3
8 reps
-
3
Single Arm Tricep Extension (Cable)
3
8 reps
-
4
Push Press (Barbell)
3
8 reps
-
5A
Lateral Raise (Cable)
5
8 reps
-
5B
Chest Fly (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Bench Press (Close Grip)
3
8 reps
-
3
Single Arm Tricep Extension (Cable)
3
8 reps
-
4
Push Press (Barbell)
3
8 reps
-
5A
Lateral Raise (Cable)
5
8 reps
-
5B
Chest Fly (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
95%
85%
2
Bench Press (Close Grip)
3
8 reps
-
3
Single Arm Tricep Extension (Cable)
3
8 reps
-
4
Push Press (Barbell)
3
8 reps
-
5A
Lateral Raise (Cable)
5
8 reps
-
5B
Chest Fly (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Close Grip)
1
8 reps
-
3
Single Arm Tricep Extension (Cable)
1
8 reps
-
4
Push Press (Barbell)
1
8 reps
-
5A
Lateral Raise (Cable)
3
8 reps
-
5B
Chest Fly (Machine)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
95%
85%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
95%
2
Romanian Deadlift (Barbell)
1
8 reps
-
3
Leg Extension
1
8 reps
-
4
Lying Leg Curl
1
8 reps
-
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4A
Shrug (Dumbbell)
3
6-8 reps
-
4B
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4A
Shrug (Dumbbell)
3
6-8 reps
-
4B
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
95%
85%
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4A
Shrug (Dumbbell)
3
6-8 reps
-
4B
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4A
Shrug (Dumbbell)
2
6-8 reps
-
4B
Face Pull
2
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Bench Press (Close Grip)
3
8 reps
-
3
Single Arm Tricep Extension (Cable)
3
8 reps
-
4
Push Press (Barbell)
3
8 reps
-
5A
Lateral Raise (Cable)
5
8 reps
-
5B
Chest Fly (Machine)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Bench Press (Close Grip)
3
8 reps
-
3
Single Arm Tricep Extension (Cable)
3
8 reps
-
4
Push Press (Barbell)
3
8 reps
-
5A
Lateral Raise (Cable)
5
8 reps
-
5B
Chest Fly (Machine)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
95%
85%
2
Bench Press (Close Grip)
3
8 reps
-
3
Single Arm Tricep Extension (Cable)
3
8 reps
-
4
Push Press (Barbell)
3
8 reps
-
5A
Lateral Raise (Cable)
5
8 reps
-
5B
Chest Fly (Machine)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Close Grip)
2
8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8 reps
-
4
Push Press (Barbell)
2
8 reps
-
5A
Lateral Raise (Cable)
3
8 reps
-
5B
Chest Fly (Machine)
2
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
95%
85%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
-
5
Lying Leg Curl
2
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
-
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
4A
Shrug (Dumbbell)
3 Sets
6-8 Reps
-
4B
Face Pull
3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Close Grip)
3 Sets
8 Reps
-
3
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
-
4
Push Press (Barbell)
3 Sets
8 Reps
-
5A
Lateral Raise (Cable)
5 Sets
8 Reps
-
5B
Chest Fly (Machine)
3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
8 Reps
@10
4
Leg Extension
3 Sets
8 Reps
-
5
Lying Leg Curl
3 Sets
8 Reps
-
Day 4
No exercises added to this day
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
-
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
4A
Shrug (Dumbbell)
3 Sets
6-8 Reps
-
4B
Face Pull
3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
Day 6
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Close Grip)
3 Sets
8 Reps
-
3
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
-
4
Push Press (Barbell)
3 Sets
8 Reps
-
5A
Lateral Raise (Cable)
5 Sets
8 Reps
-
5B
Chest Fly (Machine)
3 Sets
8 Reps
-
Day 7
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
8 Reps
@10
4
Leg Extension
3 Sets
8 Reps
-
5
Lying Leg Curl
3 Sets
8 Reps
-