Program Description
The purpose of this RPE-based powerlifting program is to maximize strength development by focusing on progressive overload and technique improvement in the key lifts—squat, deadlift, and bench press—while incorporating auto-regulation through the RPE system. It balances high-intensity work with volume to build both strength and muscle mass, helping lifters overcome plateaus and target weak points in their lifts. This program is designed for intermediate to advanced lifters, allowing them to consistently progress, optimize recovery, and refine their form for long-term powerlifting success.
Program Overview
- LevelAdvanced, Intermediate
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 26, 2025 02:37
- Last EditedApr 08, 2025 02:41
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Bent Over Row (Barbell)
3
8 reps
RPE 6.5
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Bent Over Row (Barbell)
3
8 reps
RPE 6.5
4
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Weighted)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Weighted)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Weighted)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Weighted)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Weighted)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Chin-Up (Weighted)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Weighted)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Weighted)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Weighted)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Weighted)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Weighted)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Chin-Up (Weighted)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Front Squat (Barbell)
4
5 reps
RPE 7
3
Bench Press (Close Grip)
4
6 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Front Squat (Barbell)
4
5 reps
RPE 7
3
Bench Press (Close Grip)
4
6 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Front Squat (Barbell)
4
5 reps
RPE 7
3
Bench Press (Close Grip)
4
6 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Front Squat (Barbell)
4
5 reps
RPE 7
3
Bench Press (Close Grip)
4
6 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Front Squat (Barbell)
4
5 reps
RPE 7
3
Bench Press (Close Grip)
4
6 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 6
2
Front Squat (Barbell)
3
5 reps
RPE 6
3
Shrug (Barbell)
2
15 reps
-
4
Plank
2
0.7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Front Squat (Barbell)
4
5 reps
RPE 7
3
Bench Press (Close Grip)
4
6 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Front Squat (Barbell)
4
5 reps
RPE 7
3
Bench Press (Close Grip)
4
6 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Front Squat (Barbell)
4
5 reps
RPE 7
3
Bench Press (Close Grip)
4
6 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Front Squat (Barbell)
4
5 reps
RPE 7
3
Bench Press (Close Grip)
4
6 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Front Squat (Barbell)
4
5 reps
RPE 7
3
Bench Press (Close Grip)
4
6 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 6
2
Front Squat (Barbell)
3
5 reps
RPE 6
3
Shrug (Barbell)
2
15 reps
-
4
Plank
2
0.7 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
RPE 6
2
Incline Bench Press (Barbell)
3
6 reps
RPE 6
3
Split Squat (Bodyweight)
2
10 reps
-
4
Bicep Curl (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
RPE 7
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
RPE 6
2
Incline Bench Press (Barbell)
3
6 reps
RPE 6
3
Split Squat (Bodyweight)
2
10 reps
-
4
Bicep Curl (Barbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 9
2
Bench Press (Paused)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 9
2
Bench Press (Paused)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 9
2
Bench Press (Paused)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 9
2
Bench Press (Paused)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 9
2
Bench Press (Paused)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 6
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Ab Wheel
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 9
2
Bench Press (Paused)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 9
2
Bench Press (Paused)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 9
2
Bench Press (Paused)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 9
2
Bench Press (Paused)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 9
2
Bench Press (Paused)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 6
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Ab Wheel
2
10 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Barbell)4 Sets
3 Reps
@8
2
Front Squat (Barbell)4 Sets
5 Reps
@7
3
Bench Press (Close Grip)4 Sets
6 Reps
@8
4
Shrug (Barbell)3 Sets
15 Reps
@7
Day 4
1
Deadlift (Paused)4 Sets
5 Reps
@7
2
Incline Bench Press (Barbell)4 Sets
8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
@8
4
Bicep Curl (Barbell)3 Sets
10 Reps
@7
Day 5
1
Squat (Barbell)3 Sets
2 Reps
@9
2
Bench Press (Paused)4 Sets
6 Reps
@8
3
Romanian Deadlift (Barbell)3 Sets
8 Reps
@7
4
Ab Wheel3 Sets
12 Reps
-
Day 1
1
Squat (Barbell)4 Sets
4 Reps
@8
2
Bench Press (Barbell)5 Sets
5 Reps
@7
3
Bent Over Row (Barbell)4 Sets
8 Reps
@8
4
Plank3 Sets
1 mins
-
Day 2
1
Deadlift (Barbell)4 Sets
3 Reps
@8
2
Overhead Press (Barbell)4 Sets
6 Reps
@8
3
Romanian Deadlift (Barbell)3 Sets
8 Reps
@7
4
Chin-Up (Weighted)4 Sets
8 Reps
@8