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Powerlifting

by Mikkel Marco

Program Description

Strength

Program Overview

  • Level
    Intermediate
  • Goal
    Strength
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 26, 2026 12:27
  • Last Edited
    Mar 26, 2026 02:07
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Glutes
10.9%
Front Delts
9.2%
Upper Back
8.6%
Hamstrings
8.3%
Quadriceps
7.4%
Biceps
6.9%
Lats
6.9%
Middle Delts
6.3%
Abs
5.2%
Adductors
4.9%
Chest
4.6%
Abductors
3.4%
Lower Back
3.2%
Forearms
1.7%
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ON THE BOOSTCAMP APP FOR FREE
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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
Overhead Press (Barbell)
5
5 reps
80%
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
4
Wrist curl Cable
3
30 reps
RPE 10
5
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
4
Wrist curl Cable
3
30 reps
RPE 10
5
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
4
Wrist curl Cable
3
30 reps
RPE 10
5
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Wrist curl Cable
3
30 reps
RPE 10
5
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Wrist curl Cable
3
30 reps
RPE 10
5
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Wrist curl Cable
3
30 reps
RPE 10
5
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Chest Supported Row (Machine)
3
12 reps
RPE 9
6
Pull-Up (Bodyweight)
3
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Chest Supported Row (Machine)
3
12 reps
RPE 9
6
Pull-Up (Bodyweight)
3
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Hip Abductor (Machine)
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Chest Supported Row (Machine)
3
12 reps
RPE 9
6
Pull-Up (Bodyweight)
3
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
80%
80%
80%
80%
80%
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
4
Wrist curl Cable
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
@10
@10
@10
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
80%
80%
80%
80%
80%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
5
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
6
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
80%
80%
80%
80%
80%
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4
Wrist curl Cable
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
@10
@10
@10
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
80%
80%
80%
80%
80%
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
6
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
@9
@9
@9