Program Description
To get strong on the squat bench and deadlift Things you should know: 1. When putting your maxes in the program make them 10-15 pounds less. 2. Know what “RPE” means and search up an “RPE” chart 3. Go conservative on week 1 to maintain progress block to block
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Powerlifting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJul 15, 2024 06:35
- Last EditedJun 18, 2025 12:52
Summary
Unlock your strength potential with this comprehensive 12-week Powerbuilding program, designed for serious lifters looking to build muscle and increase strength. Comprising four training days each week, you'll engage in a mix of compound and isolation exercises, including barbell squats, bench presses, and more, tailored to challenge your limits. This program not only focuses on heavy lifts but also incorporates accessory movements to enhance overall performance. Get ready to push your boundaries and achieve the physique you’ve always wanted!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
76%
2
Squat (Low Bar)
3
4 reps
76%
3
Hack Squat
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
73%
2
Squat (Low Bar)
3
4 reps
78%
3
Hack Squat
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
76%
2
Squat (Low Bar)
3
4 reps
78%
3
Hack Squat
3
9 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
76%
2
Squat (Low Bar)
3
5 reps
73%
3
Hack Squat
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
9 reps
73%
2
Squat (Low Bar)
3
5 reps
81%
3
Hack Squat
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
76%
2
Squat (Low Bar)
2
3 reps
78%
3
Hack Squat
3
8 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
76%
2
Squat (Low Bar)
3
4 reps
76%
3
Hack Squat
1
2
8 reps
8 reps
RPE 8
RPE 6
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
77%
2
Squat (Low Bar)
3
5 reps
76%
3
Hack Squat
1
2
9 reps
9 reps
RPE 8
RPE 6
4
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
75%
2
Squat (Low Bar)
1
1 reps
RPE 6
3
Squat (Low Bar)
3
3 reps
78%
4
Hack Squat
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
76%
2
Squat (Low Bar)
3
6 reps
70%
3
Hack Squat
3
8 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
78%
2
Squat (Low Bar)
3
1 reps
RPE 6
3
Squat (Low Bar)
2
2 reps
78%
4
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
86%
2
Romanian Deadlift (Barbell)
1
3
6 reps
6 reps
RPE 10
RPE 8
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Lat Pulldown
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
83%
2
Romanian Deadlift (Barbell)
1
3
7 reps
7 reps
RPE 10
RPE 8
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Lat Pulldown
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
89%
2
Romanian Deadlift (Barbell)
1
3
7 reps
7 reps
RPE 10
RPE 8
3
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
4
Seated Row (Cable)
3
9 reps
RPE 10
5
Lat Pulldown
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
86%
2
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
86%
2
Romanian Deadlift (Barbell)
1
3
9 reps
9 reps
RPE 10
RPE 8
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Lat Pulldown
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
83%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
3
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 6
5
Lat Pulldown
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
87%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Lat Pulldown
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
87%
2
Romanian Deadlift (Barbell)
4
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
4
Seated Row (Cable)
3
9 reps
RPE 10
5
Lat Pulldown
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
90%
2
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
83%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
4
Seated Row (Cable)
3
8 reps
RPE 6
5
Lat Pulldown
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
79%
2
Romanian Deadlift (Barbell)
2
2 reps
RPE 6
3
Tricep Rope Push Down (Cable)
2
8 reps
RPE 6
4
Seated Row (Cable)
2
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
81%
2
Bench Press (Barbell)
3
2 reps
81%
3
Leg Extension
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
78%
2
Bench Press (Barbell)
3
3 reps
78%
3
Leg Extension
1
3
9 reps
9 reps
RPE 10
RPE 8
4
Incline Bench Press (Dumbbell)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
81%
2
Bench Press (Barbell)
3
3 reps
81%
3
Leg Extension
1
3
9 reps
9 reps
RPE 10
RPE 8
4
Incline Bench Press (Dumbbell)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
3
4 reps
81%
3
Bench Press (Barbell)
1
1 reps
RPE 6
4
Bench Press (Barbell)
3
4 reps
81%
5
Leg Extension
1
3
11 reps
11 reps
RPE 10
RPE 8
6
Incline Bench Press (Dumbbell)
1
3
11 reps
11 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Low Bar)
3
4 reps
83%
3
Bench Press (Barbell)
1
1 reps
RPE 7
4
Bench Press (Barbell)
3
4 reps
83%
5
Leg Extension
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2 reps
83%
2
Bench Press (Barbell)
2
2 reps
83%
3
Leg Extension
4
8 reps
RPE 6
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
83%
2
Squat (Low Bar)
3
2 reps
73%
3
Bench Press (Barbell)
3
2 reps
86%
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
81%
2
Squat (Low Bar)
3
3 reps
83%
3
Bench Press (Barbell)
3
3 reps
73%
4
Leg Extension
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Low Bar)
3
3 reps
86%
3
Squat (Low Bar)
3
3 reps
76%
4
Bench Press (Barbell)
1
1 reps
RPE 7
5
Bench Press (Barbell)
3
3 reps
86%
6
Leg Extension
1
3
10 reps
10 reps
RPE 10
RPE 8
7
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
83%
2
Squat (Low Bar)
3
2 reps
73%
3
Bench Press (Barbell)
3
2 reps
83%
4
Leg Extension
1
3
8 reps
8 reps
RPE 10
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1 reps
RPE 8
2
Squat (Low Bar)
3
2 reps
76%
3
Bench Press (Barbell)
3
1 reps
RPE 8
4
Bench Press (Barbell)
3
2 reps
76%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
81%
2
Bench Press (Barbell)
4
4 reps
75%
3
Leg Curl
4
8 reps
RPE 10
4
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
78%
2
Bench Press (Barbell)
4
5 reps
72%
3
Leg Curl
4
9 reps
RPE 10
4
Seated Row (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
81%
2
Bench Press (Barbell)
4
4 reps
75%
3
Leg Curl
4
9 reps
RPE 10
4
Seated Row (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
83%
2
Bench Press (Barbell)
4
4 reps
75%
3
Leg Curl
4
11 reps
RPE 10
4
Seated Row (Cable)
1
2
11 reps
11 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
83%
2
Bench Press (Barbell)
4
4 reps
75%
3
Leg Curl
4
8 reps
RPE 10
4
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
78%
2
Bench Press (Barbell)
2
3 reps
77%
3
Leg Curl
4
8 reps
RPE 6
4
Seated Row (Cable)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
83%
2
Deadlift (Barbell)
2
2 reps
73%
3
Bench Press (Barbell)
4
4 reps
75%
4
Leg Curl
4
8 reps
RPE 10
5
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
83%
2
Deadlift (Barbell)
2
3 reps
83%
3
Bench Press (Barbell)
4
5 reps
72%
4
Leg Curl
4
9 reps
RPE 10
5
Seated Row (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
4 reps
76%
3
Bench Press (Barbell)
4
3 reps
77%
4
Leg Curl
4
10 reps
RPE 10
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
81%
2
Bench Press (Barbell)
3
4 reps
75%
3
Leg Curl
3
8 reps
RPE 6
4
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 8
2
Deadlift (Barbell)
3
2 reps
76%
3
Bench Press (Barbell)
2
2 reps
78%
Week 1
1 / 12 Weeks
Day 3
1
Squat (Low Bar)3 Sets
2 Reps
81%
2
Bench Press (Barbell)3 Sets
2 Reps
81%
3
Leg Extension1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Incline Bench Press (Dumbbell)1 Set
3 Sets
8 Reps
8 Reps
@10
@8
Day 2
1
Bench Press (Barbell)3 Sets
2 Reps
86%
2
Romanian Deadlift (Barbell)1 Set
3 Sets
6 Reps
6 Reps
@10
@8
3
Tricep Rope Push Down (Cable)1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Seated Row (Cable)3 Sets
8 Reps
@10
5
Lat Pulldown3 Sets
8 Reps
@10
Day 4
1
Deadlift (Barbell)3 Sets
2 Reps
81%
2
Bench Press (Barbell)4 Sets
4 Reps
75%
3
Leg Curl4 Sets
8 Reps
@10
4
Seated Row (Cable)1 Set
2 Sets
8 Reps
8 Reps
@10
@8
Day 1
1
Bench Press (Barbell)3 Sets
7 Reps
76%
2
Squat (Low Bar)3 Sets
4 Reps
76%
3
Hack Squat3 Sets
8 Reps
@8
4
Incline Bench Press (Dumbbell)1 Set
2 Sets
8 Reps
8 Reps
@10
@8