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Powerlifting

by Austin Wooden
1 athletes joined

Program Description

Get strong

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 29, 2024 08:59
  • Last Edited
    Jul 31, 2024 07:21
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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 Pulldown
3 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 Extension
3 Sets
8-12 Reps
@9
4
Seated Hamstring Curl
3 Sets
8-12 Reps
@9
5
Seated Calf Raise
3 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
Cardio
1 Set
30 mins
@7
Day 5
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Reps
4 Reps
90%
80%
2
Barbell Row
2 Sets
6-10 Reps
@9
3
Seated Row (Cable)
3 Sets
6-10 Reps
@9
4
Seated Hamstring Curl
3 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
Cardio
1 Set
30 mins
@7