Program Description
The purpose to grow all three of these lifts if you want big numbers L
Program Overview
- LevelNovice
- GoalPowerlifting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout80 minutes
- CreatedJan 12, 2026 03:14
- Last EditedJan 17, 2026 06:00
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14%
Glutes
14%
Chest
13.7%
Triceps
13.7%
Front Delts
13.7%
Hamstrings
10.6%
Adductors
5.3%
Abs
5.3%
Upper Back
3.8%
Olympic
3.4%
Lower Back
1.7%
Lats
0.4%
Biceps
0.2%
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Squat (Paused)
3
3 reps
70%
3
Bench Press (Paused)
5
3 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
77.5%
2
Squat (Paused)
3
3 reps
70%
3
Bench Press (Paused)
5
3 reps
77.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Squat (Paused)
3
3 reps
70%
3
Bench Press (Paused)
5
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
82.5%
2
Squat (Paused)
3
3 reps
70%
3
Bench Press (Paused)
5
3 reps
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Squat (Paused)
3
3 reps
70%
3
Bench Press (Paused)
5
3 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
87.5%
2
Squat (Paused)
3
3 reps
70%
3
Bench Press (Paused)
5
3 reps
87.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
82.5%
2
Squat (Paused)
3
3 reps
70%
3
Bench Press (Paused)
4
3 reps
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Squat (Paused)
3
3 reps
70%
3
Bench Press (Paused)
4
3 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
87.5%
2
Squat (Paused)
3
3 reps
70%
3
Bench Press (Paused)
4
3 reps
87.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
90%
2
Squat (Paused)
3
3 reps
70%
3
Bench Press (Paused)
4
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
92.5%
2
Squat (Paused)
3
3 reps
70%
3
Bench Press (Paused)
4
3 reps
92.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
95%
2
Squat (Paused)
3
3 reps
70%
3
Bench Press (Paused)
4
3 reps
95%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2
Bench Press (Paused)
3
3 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
92.5%
85%
2
Bench Press (Barbell)
1
2
1 reps
2 reps
92.5%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
95%
85%
2
Bench Press (Barbell)
1
2
1 reps
2 reps
95%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
97.5%
85%
2
Bench Press (Barbell)
1
2
1 reps
2 reps
97.5%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
72.5%
2
Tempo Bench Press
3
4 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
72.5%
2
Tempo Bench Press
3
4 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
72.5%
2
Tempo Bench Press
3
4 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
72.5%
2
Tempo Bench Press
3
4 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
72.5%
2
Tempo Bench Press
3
4 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
72.5%
2
Tempo Bench Press
3
4 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
77.5%
2
Tempo Bench Press
3
4 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
77.5%
2
Tempo Bench Press
3
4 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
77.5%
2
Tempo Bench Press
3
4 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
77.5%
2
Tempo Bench Press
3
4 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
77.5%
2
Tempo Bench Press
3
4 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
77.5%
2
Tempo Bench Press
3
4 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
5
3 reps
65%
2
Squat (Barbell)
8
2 reps
60%
3
Bench Press (Barbell)
8
3 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
5
3 reps
65%
2
Squat (Barbell)
8
2 reps
60%
3
Bench Press (Barbell)
8
3 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
5
3 reps
65%
2
Squat (Barbell)
8
2 reps
60%
3
Bench Press (Barbell)
8
3 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
5
3 reps
70%
2
Squat (Barbell)
8
2 reps
60%
3
Bench Press (Barbell)
8
3 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
5
3 reps
70%
2
Squat (Barbell)
8
2 reps
60%
3
Bench Press (Barbell)
8
3 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
5
3 reps
70%
2
Squat (Barbell)
8
2 reps
60%
3
Bench Press (Barbell)
8
3 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
72.5%
2
Squat (Barbell)
6
2 reps
62.5%
3
Bench Press (Barbell)
6
3 reps
62.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
72.5%
2
Squat (Barbell)
6
2 reps
62.5%
3
Bench Press (Barbell)
6
3 reps
62.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
72.5%
2
Squat (Barbell)
6
2 reps
62.5%
3
Bench Press (Barbell)
6
3 reps
62.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
75%
2
Squat (Barbell)
6
2 reps
62.5%
3
Bench Press (Barbell)
6
3 reps
62.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
75%
2
Squat (Barbell)
6
2 reps
62.5%
3
Bench Press (Barbell)
6
3 reps
62.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
75%
2
Squat (Barbell)
6
2 reps
62.5%
3
Bench Press (Barbell)
6
3 reps
62.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
60%
2
Squat (Barbell)
3
2 reps
55%
3
Bench Press (Barbell)
5
2 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
2 reps
70%
2
Squat (Barbell)
5
2 reps
55%
3
Bench Press (Barbell)
5
2 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
2 reps
70%
2
Squat (Barbell)
5
2 reps
55%
3
Bench Press (Barbell)
5
2 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
2 reps
70%
2
Squat (Barbell)
5
2 reps
55%
3
Bench Press (Barbell)
5
2 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
4 reps
70%
2
Bench Press (Close Grip)
5
5 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
4 reps
70%
2
Bench Press (Close Grip)
5
5 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
4 reps
70%
2
Bench Press (Close Grip)
5
5 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
4 reps
70%
2
Bench Press (Close Grip)
5
5 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
4 reps
70%
2
Bench Press (Close Grip)
5
5 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
4 reps
70%
2
Bench Press (Close Grip)
5
5 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
2 reps
87.5%
2
Bench Press (Close Grip)
4
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
2 reps
87.5%
2
Bench Press (Close Grip)
4
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
2 reps
87.5%
2
Bench Press (Close Grip)
4
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
2 reps
87.5%
2
Bench Press (Close Grip)
4
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
2 reps
87.5%
2
Bench Press (Close Grip)
4
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
2 reps
87.5%
2
Bench Press (Close Grip)
4
4 reps
80%
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)4 Sets
5 Reps
75%
2
Squat (Paused)3 Sets
3 Reps
70%
3
Bench Press (Paused)5 Sets
3 Reps
75%
Day 2
1
Bench Press (Barbell)5 Sets
5 Reps
72.5%
2
Tempo Bench Press3 Sets
4 Reps
65%
Day 3
1
Hang Clean5 Sets
3 Reps
65%
2
Squat (Barbell)8 Sets
2 Reps
60%
3
Bench Press (Barbell)8 Sets
3 Reps
60%
Day 4
1
Tempo Squat (Barbell)4 Sets
4 Reps
70%
2
Bench Press (Close Grip)5 Sets
5 Reps
70%