Program Description
**Power Strength** is a comprehensive 12-week program designed to build raw strength and muscle mass through a focused regimen of compound lifts. With 72 training sessions, you'll engage in high-intensity exercises like the bench press, squats, and weighted pull-ups, targeting major muscle groups for maximum growth. Each workout is meticulously crafted to push your limits, utilizing a range of rep schemes and intensities to ensure consistent progress. Join this program to elevate your strength and transform your physique with confidence!
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout130 minutes
- CreatedOct 03, 2025 11:01
- Last EditedOct 03, 2025 11:10
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.7%
Quadriceps
12.9%
Chest
11.4%
Front Delts
10%
Glutes
10%
Middle Delts
7.1%
Lats
7.1%
Hamstrings
7.1%
Abs
5.7%
Upper Back
5.7%
Adductors
4.3%
Biceps
2.9%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Dip (Weighted)
3
3 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Dip (Weighted)
3
3 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Dip (Weighted)
3
3 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Dip (Weighted)
3
3 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Dip (Weighted)
3
3 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Dip (Weighted)
3
3 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Dip (Weighted)
3
3 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Dip (Weighted)
3
3 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Dip (Weighted)
3
3 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Dip (Weighted)
3
3 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Dip (Weighted)
3
3 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Dip (Weighted)
3
3 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
3 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
3 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
3 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
3 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
3 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
3 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
3 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
3 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
3 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
3 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
3 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
3 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
5
5 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
5
5 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
5
5 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
5
5 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
5
5 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
5
5 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
5
5 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
5
5 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
5
5 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
5
5 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
5
5 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
5
5 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
3 Reps
@8.5
2
Dip (Weighted)3 Sets
3 Reps
@8
3
Overhead Press (Barbell)3 Sets
3 Reps
@8.5
Day 2
1
Pull-Up (Weighted)3 Sets
3 Reps
@8.5
Day 3
1
Squat (Barbell)3 Sets
3 Reps
@8.5
2
Zercher Squat (Barbell)3 Sets
3 Reps
@8.5
Day 4
1
Bench Press (Barbell)5 Sets
5 Reps
@8
2
Dip (Weighted)5 Sets
5 Reps
@8
3
Overhead Press (Barbell)5 Sets
5 Reps
@7.5
Day 5
1
Pull-Up (Weighted)5 Sets
5 Reps
@8.5
Day 6
1
Squat (Barbell)5 Sets
5 Reps
@8.5
2
Zercher Squat (Barbell)5 Sets
5 Reps
@8.5