Firefly

by Ar Pr

Program Description

SD is minimum increase in weights, 2.5/5/10 kgs.

Program Overview

Level
Novice, Intermediate, Advanced
Goal
Powerlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
40 minutes
Created
Nov 01, 2024 01:08
Last Edited
Aug 30, 2025 02:14

Summary

Ignite your strength with the Firefly program, a focused 5-week journey designed for serious lifters. Committing just one day a week, you'll tackle heavy hitters like the Overhead Press, Squat, Bench Press, and Deadlift, each with progressive intensity to maximize gains. This program emphasizes compound movements, ensuring you build muscle and power efficiently. Get ready to elevate your performance and light up your fitness goals!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

19%

Glutes

14.8%

Triceps

11.4%

Front Delts

11%

Hamstrings

10.5%

Chest

10.5%

Middle Delts

8.4%

Abs

5.9%

Adductors

4.2%

Lower Back

4.2%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Squat (Barbell)

5 reps

3 reps

1 reps

60%

75%

80%

85%

90%

95%

Bench Press (Barbell)

5 reps

3 reps

1 reps

60%

75%

80%

85%

90%

95%

Deadlift (Barbell)

5 reps

3 reps

1 reps

60%

75%

80%

85%

90%

95%

Day 1

Overhead Press (Barbell)

5 reps

3 reps

1 reps

60%

75%

80%

85%

90%

95%

Squat (Barbell)

5 reps

3 reps

1 reps

60%

75%

80%

85%

90%

95%

Bench Press (Barbell)

5 reps

3 reps

1 reps

60%

75%

80%

85%

90%

95%

Deadlift (Barbell)

5 reps

3 reps

1 reps

60%

75%

80%

85%

90%

95%

Day 1

Overhead Press (Barbell)

5 reps

3 reps

1 reps

60%

75%

80%

85%

90%

95%

Squat (Barbell)

5 reps

3 reps

1 reps

60%

75%

80%

85%

90%

95%

Bench Press (Barbell)

5 reps

3 reps

1 reps

60%

75%

80%

85%

90%

95%

Deadlift (Barbell)

5 reps

3 reps

1 reps

60%

75%

80%

85%

90%

95%

Day 1

Overhead Press (Barbell)

5 reps

3 reps

1 reps

60%

75%

80%

85%

90%

95%

Squat (Barbell)

5 reps

3 reps

1 reps

60%

75%

80%

85%

90%

95%

Bench Press (Barbell)

5 reps

3 reps

1 reps

60%

75%

80%

85%

90%

95%

Deadlift (Barbell)

5 reps

3 reps

1 reps

60%

75%

80%

85%

90%

95%

Day 1

Overhead Press (Barbell)

5 reps

3 reps

1 reps

60%

75%

80%

85%

90%

95%

Squat (Barbell)

5 reps

3 reps

1 reps

60%

75%

80%

85%

90%

95%

Bench Press (Barbell)

5 reps

3 reps

1 reps

60%

75%

80%

85%

90%

95%

Deadlift (Barbell)

5 reps

3 reps

1 reps

60%

75%

80%

85%

90%

95%

Day 1

Squat (Barbell)

1 Set

5 Reps

3 Reps

1 Reps

60%

75%

80%

85%

90%

95%

Bench Press (Barbell)

1 Set

5 Reps

3 Reps

1 Reps

60%

75%

80%

85%

90%

95%

Deadlift (Barbell)

1 Set

5 Reps

3 Reps

1 Reps

60%

75%

80%

85%

90%

95%