Program Description
Get strong
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedJul 29, 2024 08:59
- Last EditedJun 18, 2025 12:21
Summary
Unleash your strength with this intense 6-week Powerlifting program designed for dedicated lifters ready to push their limits. With daily workouts focused on heavy lifts, you'll target major muscle groups through compound movements like the bench press, squat, and deadlift. Each session incorporates progressive overload, ensuring you add weight week by week to maximize hypertrophy and strength gains. Equip yourself with the full gym setup and prepare to transform your physique and performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Chest Press (Machine)
2
6-8 reps
RPE 8
3
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Seated Row (Cable)
3
6-10 reps
RPE 9
6
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Chest Press (Machine)
2
6-8 reps
RPE 8
3
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Seated Row (Cable)
3
6-10 reps
RPE 9
6
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Incline Chest Press (Machine)
2
6-8 reps
RPE 8
3
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Seated Row (Cable)
3
6-10 reps
RPE 9
6
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Incline Chest Press (Machine)
2
6-8 reps
RPE 8
3
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Seated Row (Cable)
3
6-10 reps
RPE 9
6
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Incline Chest Press (Machine)
2
6-8 reps
RPE 8
3
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Seated Row (Cable)
3
6-10 reps
RPE 9
6
Standing Pullover (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
12-18 reps
RPE 10
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
12-18 reps
RPE 10
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
12-18 reps
RPE 10
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
12-18 reps
RPE 10
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
90%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
12-18 reps
RPE 10
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
75%
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Seated Hamstring Curl
3
8-12 reps
RPE 7
4
Hip Abductor (Machine)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Chest Fly (Cable)
3
8-12 reps
RPE 7
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Standing Pullover (Cable)
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2 reps
4 reps
90%
80%
2
Barbell Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
3
6-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2 reps
4 reps
90%
80%
2
Barbell Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
3
6-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2 reps
4 reps
95%
85%
2
Barbell Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
3
6-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2 reps
4 reps
95%
85%
2
Barbell Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
3
6-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2 reps
4 reps
95%
90%
2
Barbell Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
3
6-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
75%
2
Bench Press (Barbell)
6
8 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
75%
2
Bench Press (Barbell)
6
8 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
80%
2
Bench Press (Barbell)
6
8 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
80%
2
Bench Press (Barbell)
6
8 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
85%
2
Bench Press (Barbell)
6
8 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Leg Extension
3
8-12 reps
RPE 7
3
Seated Hamstring Curl
3
8-12 reps
RPE 7
4
Seated Calf Raise
3
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
80%
2
Incline Chest Press (Machine)2 Sets
6-8 Reps
@8
3
Chest Fly (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
4
Lat Pulldown3 Sets
6-10 Reps
@9
5
Seated Row (Cable)3 Sets
6-10 Reps
@9
6
Standing Pullover (Cable)2 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)5 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
@9
3
Leg Extension3 Sets
8-12 Reps
@9
4
Seated Hamstring Curl3 Sets
8-12 Reps
@9
5
Seated Calf Raise3 Sets
12-18 Reps
@10
6
Hip Abductor (Machine)4 Sets
8-12 Reps
@8
Day 3
1
Bench Press (Barbell)5 Sets
8 Reps
70%
2
Seated Shoulder Press (Dumbbell)3 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@9
5
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@9
Day 4
1
Cardio1 Set
30 mins
@7
Day 5
1
Deadlift (Barbell)2 Sets
2 Sets
2 Reps
4 Reps
90%
80%
2
Barbell Row2 Sets
6-10 Reps
@9
3
Seated Row (Cable)3 Sets
6-10 Reps
@9
4
Seated Hamstring Curl3 Sets
8-12 Reps
@9
5
Hip Abductor (Machine)3 Sets
8-12 Reps
@9
Day 6
1
Squat (Barbell)6 Sets
8 Reps
75%
2
Bench Press (Barbell)6 Sets
8 Reps
75%
Day 7
1
Cardio1 Set
30 mins
@7