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ImPure AesthetiX: Full Body Powerlifting Program

by Ezra Kim

Program Description

Recommended Schedule: Monday - Day 1 Tuesday - rest Wednesday - Day 2 Thursday - rest Friday - Day 3 Saturday - rest Sunday - rest Progression Scheme: Linear Progression Upper Body + 2.5kg every session Lower Body + 5kg every session

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 01, 2024 06:46
  • Last Edited
    Sep 01, 2024 06:47
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
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AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Bench Press (Barbell)
3
5 reps
70%
3
Bent Over Row (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
2
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Bent Over Row (Barbell)
3
5 reps
4
Hammer Curl
2
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Bent Over Row (Barbell)
3
5 reps
4
Leg Extension
2
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Bent Over Row (Barbell)
3
5 reps
4
Hanging Leg Raise
2
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Bent Over Row (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
2
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Bent Over Row (Barbell)
3
5 reps
4
Hammer Curl
2
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Bent Over Row (Barbell)
3
5 reps
4
Leg Extension
2
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Bent Over Row (Barbell)
3
5 reps
4
Hanging Leg Raise
2
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
60%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Chin-Up (Bodyweight)
3
AMRAP
4
Rear Delt Fly (Dumbbell)
2
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Overhead Press (Barbell)
3
5 reps
3
Chin-Up (Bodyweight)
3
AMRAP
4
Lateral Raise (Dumbbell)
2
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Overhead Press (Barbell)
3
5 reps
3
Chin-Up (Bodyweight)
3
AMRAP
4
Lateral Raise (Dumbbell)
2
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Overhead Press (Barbell)
3
5 reps
3
Chin-Up (Bodyweight)
3
AMRAP
4
Wrist Curls
2
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Overhead Press (Barbell)
3
5 reps
3
Chin-Up (Bodyweight)
3
AMRAP
4
Rear Delt Fly (Dumbbell)
2
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Overhead Press (Barbell)
3
5 reps
3
Chin-Up (Bodyweight)
3
AMRAP
4
Lateral Raise (Dumbbell)
2
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Overhead Press (Barbell)
3
5 reps
3
Chin-Up (Bodyweight)
3
AMRAP
4
Lateral Raise (Dumbbell)
2
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Overhead Press (Barbell)
3
5 reps
3
Chin-Up (Bodyweight)
3
AMRAP
4
Wrist Curls
2
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Bent Over Row (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
2
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Bent Over Row (Barbell)
3
5 reps
4
Tricep Extension (Dumbbell)
2
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Bent Over Row (Barbell)
3
5 reps
4
Hamstring Curl
2
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Bent Over Row (Barbell)
3
5 reps
4
Standing Calf Raise
2
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Bent Over Row (Barbell)
3
5 reps
4
Lateral Raise (Dumbbell)
2
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Bent Over Row (Barbell)
3
5 reps
4
Tricep Extension (Dumbbell)
2
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Bent Over Row (Barbell)
3
5 reps
4
Hamstring Curl
2
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Bent Over Row (Barbell)
3
5 reps
4
Standing Calf Raise
2
12-20 reps
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Bench Press (Barbell)
3 Sets
5 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
60%
2
Overhead Press (Barbell)
3 Sets
5 Reps
70%
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
4
Rear Delt Fly (Dumbbell)
2 Sets
12-20 Reps
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
2
Bench Press (Barbell)
3 Sets
5 Reps
3
Bent Over Row (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps