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BoostcampPNG

3 Day Beginner Powerlifting

by Tabitha T.

Program Description

Linear progression - can be reused/completed multiple times.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 20, 2026 03:18
  • Last Edited
    Feb 20, 2026 03:21
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.8%
Hamstrings
11.8%
Front Delts
11.8%
Quadriceps
9.9%
Triceps
9.9%
Abs
9.6%
Upper Back
9.3%
Chest
8%
Lats
5.6%
Lower Back
3.7%
Adductors
3.1%
Biceps
2.8%
Middle Delts
1.9%
Rear Delts
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
4
4 reps
+10 lbs
2A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2B
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3A
Single Leg Hip Thrust
3
12 reps
-
3B
Plank
3
30-60 mins
-
3C
Squat (Paused)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2B
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3A
Single Leg Hip Thrust
3
12 reps
-
3B
Plank
3
30-60 mins
-
3C
Squat (Paused)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2B
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3A
Single Leg Hip Thrust
3
12 reps
-
3B
Plank
3
30-60 mins
-
3C
Squat (Paused)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
+10 lbs
2A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2B
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3A
Single Leg Hip Thrust
3
12 reps
-
3B
Plank
3
30-60 mins
-
3C
Squat (Paused)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2B
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3A
Single Leg Hip Thrust
3
12 reps
-
3B
Plank
3
30-60 mins
-
3C
Squat (Paused)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2B
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3A
Single Leg Hip Thrust
3
12 reps
-
3B
Plank
3
30-60 mins
-
3C
Squat (Paused)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
+5 lbs
2A
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3A
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3B
Push Up
3
6-8 reps
RPE 8
3C
Face Pull
3
12 reps
RPE 8
3D
Front Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2A
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3A
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3B
Push Up
3
6-8 reps
RPE 8
3C
Face Pull
3
12 reps
RPE 8
3D
Front Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2A
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3A
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3B
Push Up
3
6-8 reps
RPE 8
3C
Face Pull
3
12 reps
RPE 8
3D
Front Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
+5 lbs
2A
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3A
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3B
Push Up
3
6-8 reps
RPE 8
3C
Face Pull
3
12 reps
RPE 8
3D
Front Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2A
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3A
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3B
Push Up
3
6-8 reps
RPE 8
3C
Face Pull
3
12 reps
RPE 8
3D
Front Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2A
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3A
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3B
Push Up
3
6-8 reps
RPE 8
3C
Face Pull
3
12 reps
RPE 8
3D
Front Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
+10 lbs
2
Bench Press (Barbell)
3
4 reps
+5 lbs
3A
Hamstring Curl
3
10 reps
RPE 8
3B
Seated Row (Cable)
3
10 reps
RPE 8
4A
Pulse Squat
3
10 reps
RPE 8
4B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4C
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3A
Hamstring Curl
3
10 reps
RPE 8
3B
Seated Row (Cable)
3
10 reps
RPE 8
4A
Pulse Squat
3
10 reps
RPE 8
4B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4C
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
+10 lbs
2
Bench Press (Barbell)
3
6 reps
RPE 8
3A
Hamstring Curl
3
10 reps
RPE 8
3B
Seated Row (Cable)
3
10 reps
RPE 8
4A
Pulse Squat
3
10 reps
RPE 8
4B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4C
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
+5 lbs
3A
Hamstring Curl
3
10 reps
RPE 8
3B
Seated Row (Cable)
3
10 reps
RPE 8
4A
Pulse Squat
3
10 reps
RPE 8
4B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4C
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
+10 lbs
2
Bench Press (Barbell)
3
5 reps
RPE 8
3A
Hamstring Curl
3
10 reps
RPE 8
3B
Seated Row (Cable)
3
10 reps
RPE 8
4A
Pulse Squat
3
10 reps
RPE 8
4B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4C
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3A
Hamstring Curl
3
10 reps
RPE 8
3B
Seated Row (Cable)
3
10 reps
RPE 8
4A
Pulse Squat
3
10 reps
RPE 8
4B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4C
Plank
3
30-60 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
+10 lbs
+10 lbs
+10 lbs
+10 lbs
2A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2B
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3A
Single Leg Hip Thrust
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3B
Plank
1 Set
1 Set
1 Set
30-60 mins
30-60 mins
30-60 mins
-
-
-
3C
Squat (Paused)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
2B
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
3A
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3B
Push Up
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
3C
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
3D
Front Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
+10 lbs
+10 lbs
+10 lbs
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
+5 lbs
+5 lbs
+5 lbs
3A
Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3B
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4A
Pulse Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4B
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4C
Plank
1 Set
1 Set
1 Set
30-60 mins
30-60 mins
30-60 mins
-
-
-