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ADAM - Powerlifting 4 weeks program (3days a week)

by Adam C.
1 athletes joined

Program Description

Unleash your strength with the ADAM Powerlifting program, a focused 4-week journey designed for serious lifters ready to elevate their game. Comprising 12 training days, this program emphasizes foundational lifts like the squat, bench press, and deadlift, complemented by accessory movements to enhance your performance. Each session is structured to push your limits, utilizing RPE-based intensity to ensure you’re training effectively. Get ready to build power and confidence in the gym!

Program Overview

  • Level
    Intermediate
  • Goal
    Strength
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 08, 2026 09:46
  • Last Edited
    Apr 10, 2026 01:17
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.1%
Glutes
15.1%
Hamstrings
15.1%
Abs
10%
Triceps
8.8%
Front Delts
8.8%
Chest
6.5%
Lats
4.8%
Upper Back
4.8%
Lower Back
3.8%
Adductors
2.6%
Biceps
2.4%
Middle Delts
2.3%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
5 reps
RPE 7
RPE 7
2
Bench Press (Paused)
4
4 reps
RPE 7
3
Pull-Up (Weighted)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Paused)
4
4 reps
RPE 7.5
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
5 reps
RPE 9
RPE 9
2
Bench Press (Paused)
4
4 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Bench Press (Paused)
2
4 reps
RPE 6
3
Pull-Up (Weighted)
2
5 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
4 reps
5 reps
RPE 7
RPE 7
2
Deadlift (Paused)
3
4 reps
RPE 6
3
Overhead Press (Barbell)
3
6 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
4 reps
5 reps
RPE 8
RPE 8
2
Deadlift (Paused)
3
4 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
4 reps
5 reps
RPE 9
RPE 9
2
Deadlift (Paused)
3
4 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
-
2
Deadlift (Paused)
2
3 reps
RPE 6
3
Overhead Press (Barbell)
2
5 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Squat (Paused)
3
4 reps
RPE 7
3
Wide Grip Pull-Up
3
-
4
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Squat (Paused)
3
4 reps
RPE 7.5
3
Wide Grip Pull-Up
3
-
4
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Squat (Paused)
3
4 reps
RPE 8
3
Wide Grip Pull-Up
3
-
4
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
-
2
Squat (Paused)
2
3 reps
RPE 6
3
Wide Grip Pull-Up
3
5 reps
-
4
Plank
3
1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
4 Reps
5 Reps
@7
@7
2
Bench Press (Paused)
4 Sets
4 Reps
@7
3
Pull-Up (Weighted)
3 Sets
8 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
4 Sets
4 Reps
5 Reps
@7
@7
2
Deadlift (Paused)
3 Sets
4 Reps
@6
3
Overhead Press (Barbell)
3 Sets
6 Reps
@7
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@7
2
Squat (Paused)
3 Sets
4 Reps
@7
3
Wide Grip Pull-Up
3 Sets
-
4
Plank
3 Sets
1 mins
-