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Norwegian 4-Day Powerlifting Program

liftingodyssey· Sep 2025

10athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Advanced

Goal

Strength, Muscle

Equipment

Full Gym

Session length

150 min

Norwegian 4-Day Powerlifting Program (12 Weeks) High-frequency program inspired by Dietmar Wolf and the Norwegian IPF team. Squat and bench are trained 4× per week (with competition lifts + variations), deadlift 2–3× per week (1 heavy, 1–2 light/variant). The program runs in 3 phases: Phase 1 (Weeks 1–4, Volume): Build base with 65–75% loads, 4–6 reps, high frequency, moderate assistance. Phase 2 (Weeks 5–8, Intensification): Wave loading, alternating lighter and heavier weeks. Loads climb to ~85–90%, assistance volume reduced. Phase 3 (Weeks 9–12, Peaking): High intensity (85–95%), lower volume, focus on competition lifts. Week 11 taper, Week 12 PR test/competition.

Who it's for

Advanced athletes looking to push past plateaus

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Hamstrings

14.8%

Glutes

13.9%

Triceps

12.7%

Quadriceps

12.3%

Front Delts

11.3%

Chest

9.3%

Abs

7.8%

Lower Back

3.6%

Adductors

3.3%

Biceps

2.9%

Middle Delts

2.4%

Upper Back

2.1%

Lats

2.1%

Forearms

0.9%

Rear Delts

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	5 reps	40%
		1	3 reps	55%
		1	2 reps	65%
		1	5 reps	70%
		1	5 reps	70%
		1	5 reps	70%
		1	5 reps	70%
2	Bench Press (Barbell)	1	5 reps	40%
		1	3 reps	55%
		1	2 reps	60%
		1	5 reps	65%
		1	5 reps	65%
		1	5 reps	65%
		1	5 reps	65%
		1	5 reps	65%
3	Deficit Deadlift (Barbell)	1	5 reps	30%
		1	3 reps	35%
		1	2 reps	45%
		1	6 reps	55%
		1	6 reps	55%
		1	6 reps	55%
4	Overhead Press (Barbell)	1	8 reps	35%
		1	8 reps	45%
		1	8 reps	60%
		1	8 reps	60%
		1	8 reps	60%
5	Plank	1	0.5 min	@8
		1	0.5 min	@8
		1	0.5 min	@8

#	Exercise	Sets	Reps	Load
1	Squat (Paused)	1	5 reps	30%
		1	3 reps	40%
		1	2 reps	50%
		1	6 reps	60%
		1	6 reps	60%
		1	6 reps	60%
2	Bench Press (Barbell)	1	5 reps	40%
		1	5 reps	55%
		1	5 reps	60%
		1	5 reps	70%
		1	5 reps	70%
		1	5 reps	70%
		1	5 reps	70%
3	Chest Supported Row (Machine)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
4	Hammer Curl (Dumbbell)	1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8
5	Tricep Pushdown (Cable)	1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8

#	Exercise	Sets	Reps	Load
1	Front Squat (Barbell)	1	5 reps	30%
		1	3 reps	40%
		1	5 reps	50%
		1	5 reps	50%
		1	5 reps	50%
2	Bench Press (Barbell)	1	5 reps	40%
		1	5 reps	50%
		1	6 reps	60%
		1	6 reps	60%
		1	6 reps	60%
3	Deadlift (Barbell)	1	4 reps	40%
		1	4 reps	55%
		1	4 reps	65%
		1	4 reps	75%
		1	4 reps	75%
		1	4 reps	75%
4	Pull-Up (Weighted)	1	8 reps	@10
		1	8 reps	@10
		1	8 reps	@10
5	Single-Leg Leg Curl	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8

#	Exercise	Sets	Reps	Load
1	Tempo Squat (Barbell)	1	5 reps	30%
		1	3 reps	40%
		1	2 reps	50%
		1	5 reps	55%
		1	5 reps	55%
		1	5 reps	55%
2	Bench Press (Barbell)	1	5 reps	40%
		1	3 reps	55%
		1	2 reps	65%
		1	3 reps	75%
		1	3 reps	70%
		1	3 reps	70%
		1	3 reps	70%
3	Stiff Leg Deadlift	1	6 reps	30%
		1	6 reps	40%
		1	6 reps	50%
		1	6 reps	50%
		1	6 reps	50%
4	Lateral Raise (Dumbbell)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
5	Hammer Curl (Dumbbell)	1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8
6	Tricep Pushdown (Cable)	1	15 reps	@8
		1	15 reps	@8
		1	15 reps	@8

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Norwegian 4-Day Powerlifting Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 150 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Norwegian 4-Day Powerlifting Program is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Norwegian 4-Day Powerlifting Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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