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Minimal Powerlifting

by Jean-Philippe Allard

Program Description

**Minimal Powerlifting** is a focused 3-week program designed for men looking to enhance their strength through essential powerlifting movements. With a commitment of just 9 days, you'll engage in high-intensity barbell exercises such as deadlifts, bench presses, and squats, all structured to build muscle and improve your lifting technique. Each session targets key muscle groups, ensuring a balanced approach to strength development. Get ready to push your limits and see significant gains in your powerlifting journey!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 16, 2025 11:41
  • Last Edited
    Jun 17, 2025 12:35
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Overhead Squat
5
10 reps
RPE 7
4
Hanging Knee Raise
5
10 reps
RPE 7
5
Bench Press (Barbell)
5
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Overhead Squat
5
10 reps
RPE 7
4
Hanging Knee Raise
5
10 reps
RPE 7
5
Bench Press (Barbell)
5
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Overhead Squat
5
10 reps
RPE 7
4
Hanging Knee Raise
5
10 reps
RPE 7
5
Bench Press (Barbell)
5
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat
5
10 reps
RPE 6
2
Snatch (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
8 reps
75%
4
Bench Press (Barbell)
5
5 reps
80%
5
Lat Pulldown
5
10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat
5
10 reps
RPE 6
2
Snatch (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
8 reps
75%
4
Bench Press (Barbell)
5
5 reps
80%
5
Lat Pulldown
5
10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat
5
10 reps
RPE 6
2
Snatch (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
8 reps
75%
4
Bench Press (Barbell)
5
5 reps
80%
5
Lat Pulldown
5
10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat
5
10 reps
RPE 6
2
Squat (Barbell)
5
5 reps
80%
3
Hanging Knee Raise
5
10 reps
RPE 8
4
Bench Press (Barbell)
5
10 reps
70%
5
Cable Low Row
1
3
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat
5
10 reps
RPE 6
2
Squat (Barbell)
5
5 reps
80%
3
Hanging Knee Raise
5
10 reps
RPE 8
4
Bench Press (Barbell)
5
10 reps
70%
5
Cable Low Row
1
3
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat
5
10 reps
RPE 6
2
Squat (Barbell)
5
5 reps
80%
3
Hanging Knee Raise
5
10 reps
RPE 8
4
Bench Press (Barbell)
5
10 reps
70%
5
Cable Low Row
1
3
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Week 1
1 / 3 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
5 Reps
75%
2
Deadlift (Barbell)
1 Set
AMRAP
75%
3
Overhead Squat
5 Sets
10 Reps
@7
4
Hanging Knee Raise
5 Sets
10 Reps
@7
5
Bench Press (Barbell)
5 Sets
8 Reps
70%
Day 2
1
Overhead Squat
5 Sets
10 Reps
@6
2
Snatch (Barbell)
5 Sets
5 Reps
75%
3
Overhead Press (Barbell)
5 Sets
8 Reps
75%
4
Bench Press (Barbell)
5 Sets
5 Reps
80%
5
Lat Pulldown
5 Sets
10 Reps
70%
Day 3
1
Overhead Squat
5 Sets
10 Reps
@6
2
Squat (Barbell)
5 Sets
5 Reps
80%
3
Hanging Knee Raise
5 Sets
10 Reps
@8
4
Bench Press (Barbell)
5 Sets
10 Reps
70%
5
Cable Low Row
1 Set
3 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9