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BoostcampPNG

Gym!

by Lucia

Program Description

Build strength for powerlifting

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 18, 2024 02:24
  • Last Edited
    Nov 03, 2024 06:34

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.4%
Upper Back
11.8%
Hamstrings
10.3%
Triceps
9.9%
Quadriceps
9.7%
Front Delts
7.4%
Lats
6.6%
Chest
5.5%
Biceps
4.3%
Middle Delts
4%
Lower Back
4%
Rear Delts
3.6%
Adductors
2.9%
Abs
2.7%
Abductors
2.7%
Calves
1.5%
Forearms
0.7%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
75%
2
Leg Press
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Leg Extension
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
80%
2
Leg Press
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Leg Extension
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
85%
2
Leg Press
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Leg Extension
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Seated Hamstring Curl
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Standing Calf Raise
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-3 reps
90%
2
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Seated Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Standing Calf Raise
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
95%
2
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Seated Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Standing Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bicep Curls
4
10 reps
-
2
Tricep Pushdown (Cable)
4
10 reps
-
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
Skull Crusher
4
10 reps
-
5
Preacher Curl (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bicep Curls
4
10 reps
-
2
Tricep Pushdown (Cable)
4
10 reps
-
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
Skull Crusher
4
10 reps
-
5
Preacher Curl (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bicep Curls
4
10 reps
-
2
Tricep Pushdown (Cable)
4
10 reps
-
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
Skull Crusher
4
10 reps
-
5
Preacher Curl (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bicep Curls
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Tricep Pushdown (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Single Arm Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Skull Crusher
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bicep Curls
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Skull Crusher
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-4 reps
95%
2
Chest Fly (Machine)
3
10 reps
-
3
Lying Tricep Extension (Barbell)
3
10 reps
-
4
Incline Bench Press (Smith Machine)
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
2
10 reps
8 reps
-
-
6
Front Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Hip Thrust (Barbell)
4
-
3
Good Morning
4
-
4
Goblet Squat
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Hip Thrust (Barbell)
4
-
3
Good Morning
4
-
4
Goblet Squat
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Good Morning
4
10 reps
-
4
Goblet Squat
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Good Morning
4
10 reps
-
4
Goblet Squat
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Good Morning
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
95%
2
Glute Kickback (Cable)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Hip Abductor (Machine)
2
1
10 reps
8 reps
-
-
5
Hip Adductor (Machine)
2
1
10 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
75%
2
Chest Fly (Machine)
4
10 reps
-
3
Lying Tricep Extension (Barbell)
4
10 reps
-
4
Incline Bench Press (Smith Machine)
4
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
2
10 reps
8 reps
-
-
6
Front Raise
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
80%
2
Chest Fly (Machine)
4
10 reps
-
3
Lying Tricep Extension (Barbell)
4
10 reps
-
4
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
2
10 reps
8 reps
-
-
6
Front Raise
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
2 reps
1 reps
80%
85%
90%
2
Chest Fly (Machine)
4
10 reps
-
3
Lying Tricep Extension (Barbell)
4
10 reps
-
4
Incline Bench Press (Smith Machine)
4
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
2
10 reps
8 reps
-
-
6
Front Raise
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1-4 reps
85%
2
Chest Fly (Machine)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lying Tricep Extension (Barbell)
4
10 reps
-
4
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
2
10 reps
8 reps
-
-
6
Front Raise
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2-3 reps
1-3 reps
90%
95%
2
Chest Fly (Machine)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lying Tricep Extension (Barbell)
4
10 reps
-
4
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
2
10 reps
8 reps
-
-
6
Front Raise
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
80%
2
Glute Kickback (Cable)
4
10 reps
-
3
Single Leg Romanian Deadlift
4
10 reps
-
4
Hip Abductor (Machine)
4
10 reps
-
5
Hip Adductor (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
80%
2
Glute Kickback (Cable)
4
10 reps
-
3
Single Leg Romanian Deadlift
4
10 reps
-
4
Hip Abductor (Machine)
4
10 reps
-
5
Hip Adductor (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
85%
2
Glute Kickback (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Single Leg Romanian Deadlift
4
10 reps
-
4
Hip Abductor (Machine)
4
10 reps
-
5
Hip Adductor (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-6 reps
85%
2
Glute Kickback (Cable)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Hip Abductor (Machine)
4
10 reps
-
5
Hip Adductor (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-4 reps
90%
2
Glute Kickback (Cable)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Hip Abductor (Machine)
4
10 reps
-
5
Hip Adductor (Machine)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Face Pull
4
10 reps
-
6
Chest Supported Row (Machine)
4
10 reps
-
7
Shrug (Dumbbell)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
2
10 reps
8 reps
-
-
2
Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Rear Delt Fly (Machine)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Face Pull
2
1
1
10 reps
8 reps
6 reps
-
-
-
6
Chest Supported Row (Machine)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Shrug (Dumbbell)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
2
10 reps
8 reps
-
-
2
Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Face Pull
2
1
1
10 reps
8 reps
6 reps
-
-
-
6
Chest Supported Row (Machine)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Shrug (Dumbbell)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
2
10 reps
8 reps
-
-
2
Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Face Pull
4
10 reps
-
6
Chest Supported Row (Machine)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Shrug (Dumbbell)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Face Pull
2
1
1
10 reps
8 reps
6 reps
-
-
-
6
Chest Supported Row (Machine)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Shrug (Dumbbell)
2
12 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
2
Hip Thrust (Barbell)
4 Sets
-
3
Good Morning
4 Sets
-
4
Goblet Squat
4 Sets
-
Day 4
1
Bench Press (Barbell)
4 Sets
75%
2
Chest Fly (Machine)
4 Sets
10 Reps
-
3
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
-
4
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
6
Front Raise
4 Sets
10 Reps
-
Day 6
1
Seated Row (Cable)
4 Sets
10 Reps
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
-
4
Rear Delt Fly (Machine)
4 Sets
10 Reps
-
5
Face Pull
4 Sets
10 Reps
-
6
Chest Supported Row (Machine)
4 Sets
10 Reps
-
7
Shrug (Dumbbell)
2 Sets
12 Reps
-
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Leg Press
4 Sets
10 Reps
-
3
Leg Extension
4 Sets
10 Reps
-
4
Seated Hamstring Curl
4 Sets
10 Reps
-
5
Standing Calf Raise
4 Sets
12 Reps
-
Day 2
1
Incline Bicep Curls
4 Sets
10 Reps
-
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
-
3
Single Arm Row (Dumbbell)
4 Sets
10 Reps
-
4
Skull Crusher
4 Sets
10 Reps
-
5
Preacher Curl (Barbell)
4 Sets
10 Reps
-
Day 5
1
Deadlift (Barbell)
4 Sets
80%
2
Glute Kickback (Cable)
4 Sets
10 Reps
-
3
Single Leg Romanian Deadlift
4 Sets
10 Reps
-
4
Hip Abductor (Machine)
4 Sets
10 Reps
-
5
Hip Adductor (Machine)
4 Sets
10 Reps
-