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Jacked like a Powerlifter

by Jakob F.

Program Description

Look like a powerlifter

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 10, 2024 10:46
  • Last Edited
    Jun 18, 2025 11:22

Summary

Unlock your strength potential with "Jacked like a Powerlifter," a focused 6-week program designed for serious lifters. Committing just 4 days a week, you'll engage in a variety of compound and isolation exercises, including Dumbbell Shoulder Presses and Barbell Rows, tailored to build muscle and enhance your powerlifting performance. Each workout is structured to challenge your limits and promote growth, ensuring you gain the strength and size you desire. Perfect for those ready to elevate their training in a garage gym setting!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.7%
Upper Back
10.5%
Front Delts
8.9%
Hamstrings
8%
Middle Delts
7.8%
Quadriceps
7.3%
Chest
6.7%
Biceps
6.7%
Lats
5.3%
Glutes
4.7%
Rear Delts
4%
Calves
3.3%
Adductors
2.7%
Lower Back
2.7%
Abs
2.7%
Forearms
2%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Rear Delt Row
3
6-10 reps
-
4
Strict Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Rear Delt Row
3
6-10 reps
-
4
Strict Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Rear Delt Row
3
6-10 reps
-
4
Strict Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Rear Delt Row
3
6-10 reps
-
4
Strict Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Rear Delt Row
3
6-10 reps
-
4
Strict Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Rear Delt Row
3
6-10 reps
-
4
Strict Curl
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Sissy Squat
1
2
8-128 reps
8-12 reps
-
-
4
Lying Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Sissy Squat
1
2
8-128 reps
8-12 reps
-
-
4
Lying Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Sissy Squat
1
2
8-128 reps
8-12 reps
-
-
4
Lying Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Sissy Squat
1
2
8-128 reps
8-12 reps
-
-
4
Lying Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Sissy Squat
1
2
8-128 reps
8-12 reps
-
-
4
Lying Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Sissy Squat
1
2
8-128 reps
8-12 reps
-
-
4
Lying Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
5
Concentration Curl
3
8-10 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
5
Concentration Curl
3
8-10 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
5
Concentration Curl
3
8-10 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
5
Concentration Curl
3
8-10 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
5
Concentration Curl
3
8-10 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
5
Concentration Curl
3
8-10 reps
-
6
Hammer Curl
3
6-10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Standing Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Skull Crusher
3 Sets
8-10 Reps
-
Day 2
1
Barbell Row
3 Sets
6-10 Reps
-
2
Kroc Row
3 Sets
6-10 Reps
-
3
Rear Delt Row
3 Sets
6-10 Reps
-
4
Strict Curl
3 Sets
6-10 Reps
-
Day 3
1
Sumo Squat
3 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Sissy Squat
1 Set
2 Sets
8-128 Reps
8-12 Reps
-
-
4
Lying Leg Curl
3 Sets
8-10 Reps
-
5
Standing Calf Raise
3 Sets
8-12 Reps
-
Day 4
1
Standing Shoulder Press (Dumbbell)
1 Set
6-10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
4
Skull Crusher
3 Sets
8-10 Reps
-
5
Concentration Curl
3 Sets
8-10 Reps
-
6
Hammer Curl
3 Sets
6-10 Reps
-