Programa Linear de Powerlifting 1.0
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 4 | 7 reps | @8 |
| 2 | Long Pause Bench Press | 2 | 3 reps | @6 |
| 3 | Bench Press (Barbell) | 2 | 7 reps | @7 |
| 4 | Lateral Raise (Dumbbell) | 3 | 8–10 reps | @10 |
| 5 | Leg Extension | 2 | 8–10 reps | @10 |
| 6 | Dip (Weighted) | 2 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 5 reps | @6 |
| 2 | Lat Pulldown (Close Grip) | 3 | 8–10 reps | @10 |
| 3 | Lying Leg Curl | 2 | 8–10 reps | @10 |
| 4 | T-Bar Row | 2 | 5–7 reps | @10 |
| 5 | Preacher Curl (Barbell) | 3 | 8–10 reps | @10 |
| 6 | Hyperextension | 2 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Paused) | 3 | 3 reps | @6 |
| 2 | Squat (Low Bar) | 2 | 7 reps | @7 |
| 3 | Bench Press (Close Grip) | 4 | 7 reps | @8 |
| 4 | Tricep Pushdown (Cable) | 2 | 8–10 reps | @10 |
| 5 | Seated Shoulder Press (Dumbbell) | 2 | 5–7 reps | @10 |
| 6 | Hip Adductor (Machine) | 2 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 3 reps | 65% |
| 2 | Hyperextension | 2 | 5–7 reps | @10 |
| 3 | Lat Pulldown | 4 | 8–10 reps | @10 |
| 4 | Seated Row (Machine) | 3 | 8–10 reps | @10 |
| 5 | Y Raise | 3 | 8–10 reps | @10 |
| 6 | Bicep Curl (Dumbbell) | 3 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Decline Crunch | 2 | 5–7 reps | @10 |
| 2 | Calf Raise (Leg Press) | 2 | 5–7 reps | @10 |
| 3 | Squat (Low Bar) | 3 | 5 reps | 74% |
| 4 | Bench Press (Barbell) | 2 | 1 rep | 74% |
| 3 | 5 reps | 70% | ||
| 5 | Sumo Deadlift (Barbell) | 1 | 4 reps | 80% |
| 2 | 4 reps | 75% |
Weeks 2–13 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Programa Linear de Powerlifting 1.0 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Programa Linear de Powerlifting 1.0 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Programa Linear de Powerlifting 1.0 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
