Program Description
A program designed for a competition preparation. It focuses on weaknesses and prioritize accessories that help the three main lifts.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout120 minutes
- CreatedJan 07, 2025 02:56
- Last EditedJun 18, 2025 12:38
Summary
Prepare to take your lifting game to the next level with the FKPL Comp Prep program. Over 16 weeks, this structured 4-day-a-week plan focuses on building strength and technique through a variety of targeted workouts, including tempo and volume days. You'll engage in key lifts like the deadlift, bench press, and squats, all designed to enhance your performance for competition. With a mix of barbell and cable exercises, this program is perfect for those ready to push their limits and achieve their fitness goals. Get ready to train hard and see results!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
67%
2
Bench Press (Paused)
4
7 reps
67%
3
Incline Bench Press (Dumbbell)
3
7 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Bench Press (Paused)
4
6 reps
70%
3
Incline Bench Press (Dumbbell)
3
7 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
73%
2
Bench Press (Paused)
4
6 reps
73%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Bench Press (Paused)
4
2
3 reps
5 reps
80%
68%
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
4
Plank
3
1-3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
3 reps
5 reps
82%
70%
2
Bench Press (Paused)
5
3
3 reps
5 reps
82%
70%
3
Romanian Deadlift (Barbell)
4
7 reps
RPE 8
4
Plank
3
1-3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Bench Press (Paused)
5
2
2 reps
4 reps
86%
72%
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Plank
3
1-3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3
3 reps
4 reps
85%
75%
2
Bench Press (Paused)
5
3
3 reps
4 reps
85%
75%
3
Romanian Deadlift (Barbell)
4
9 reps
RPE 8
4
Plank
3
1-3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2
4 reps
4 reps
82%
71%
2
Bench Press (Paused)
6
2
4 reps
4 reps
82%
71%
3
T-Bar Row
4
8 reps
RPE 8
4
Lying Leg Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2
3 reps
4 reps
85%
74%
2
Bench Press (Paused)
7
2
4 reps
4 reps
85%
74%
3
T-Bar Row
4
6 reps
RPE 8
4
Lying Leg Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
4 reps
83%
76%
2
Bench Press (Paused)
3
2
3 reps
4 reps
83%
76%
3
T-Bar Row
4
5 reps
RPE 8
4
Lying Leg Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6
3 reps
5 reps
RPE 8
RPE 6
2
Bench Press (Paused)
1
7
3 reps
5 reps
RPE 8
RPE 6
3
Overhead Press (Barbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6
2 reps
5 reps
RPE 8
RPE 6.5
2
Bench Press (Paused)
1
7
2 reps
5 reps
RPE 8
RPE 6.5
3
Overhead Press (Barbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
4 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
5
1 reps
4 reps
RPE 8
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 7.5
2
Bench Press (Paused)
1
4
1 reps
3 reps
RPE 8
RPE 7.5
3
Overhead Press (Barbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
-
82%
2
Bench Press (Barbell)
1
3
1 reps
2 reps
-
82%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
67%
2
Bench Press (Paused)
3
5 reps
60%
3
Squat (Paused)
1
1
1
7 reps
6 reps
5 reps
RPE 6
RPE 6.5
RPE 7
4
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
73%
2
Bench Press (Paused)
3
4 reps
60%
3
Squat (Paused)
1
1
1
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
4
Seated Wide-Grip Row (Cable)
4
9 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
73%
2
Bench Press (Paused)
3
4 reps
65%
3
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7.5
RPE 8
4
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
3
3 reps
70%
3
Squat (Paused)
1
1
1
4 reps
3 reps
2 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Bench Press (Paused)
3
4 reps
84%
3
Squat (Barbell)
2
5 reps
65%
4
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
3 reps
5 reps
82%
70%
2
Bench Press (Paused)
4
3 reps
86%
3
Squat (Barbell)
3
5 reps
68%
4
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
2 reps
4 reps
86%
75%
2
Bench Press (Paused)
3
3 reps
88%
3
Squat (Barbell)
2
5 reps
71%
4
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
3 reps
4 reps
85%
75%
2
Bench Press (Paused)
4
4 reps
84%
3
Squat (Barbell)
2
4 reps
74%
4
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
4 reps
4 reps
82%
71%
2
Spoto Press
4
4 reps
84%
3
Squat (Barbell)
3
5 reps
68%
4
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
3 reps
4 reps
85%
74%
2
Spoto Press
4
5 reps
81%
3
Squat (Barbell)
3
5 reps
71%
4
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
4 reps
83%
76%
2
Spoto Press
4
3 reps
86%
3
Squat (Barbell)
3
4 reps
74%
4
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
3 reps
5 reps
RPE 8
RPE 6
2
Bench Press (Paused)
1
2
4 reps
4 reps
86%
79%
3
Safety Bar Squat
3
4 reps
84%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
2 reps
5 reps
RPE 8
RPE 6.5
2
Bench Press (Paused)
3
5 reps
81%
3
Safety Bar Squat
1
1
4 reps
4 reps
89%
82%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
4 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
2 reps
2 reps
92%
85%
3
Safety Bar Squat
1
2
4 reps
4 reps
86%
79%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 7.5
2
Bench Press (Paused)
3
4 reps
84%
3
Safety Bar Squat
2
2 reps
92%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
-
82%
2
Bench Press (Paused)
4
1 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
6 reps
65%
2
Tempo Bench Press
3
5 reps
65%
3
Seated Row (Cable)
5
10 reps
RPE 10
4
Lat Pulldown
5
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
70%
2
Tempo Bench Press
3
5 reps
70%
3
Seated Row (Cable)
5
10 reps
RPE 10
4
Lat Pulldown
5
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
4 reps
73%
2
Tempo Bench Press
3
4 reps
73%
3
Seated Row (Cable)
5
10 reps
RPE 10
4
Lat Pulldown
5
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
73%
2
Tempo Bench Press
3
5 reps
73%
3
Seated Row (Cable)
5
10 reps
RPE 10
4
Lat Pulldown
5
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Larsen Press (Barbell)
4
4 reps
81%
3
Bench Press (Paused)
6
5 reps
70%
4
Deadlift (Barbell)
2
5 reps
65%
5
Lat Pulldown
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Larsen Press (Barbell)
3
3 reps
83%
3
Bench Press (Paused)
6
4 reps
73%
4
Deadlift (Barbell)
3
5 reps
68%
5
Lat Pulldown
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Larsen Press (Barbell)
4
3 reps
86%
3
Bench Press (Paused)
6
3 reps
75%
4
Deadlift (Barbell)
2
5 reps
71%
5
Lat Pulldown
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
RPE 9
2
Larsen Press (Barbell)
4
4 reps
84%
3
Bench Press (Paused)
6
5 reps
68%
4
Deadlift (Barbell)
2
4 reps
74%
5
Lat Pulldown
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 9
2
Bench Press (Paused)
6
5 reps
72%
3
Close Grip Bench Press (Smith Machine)
3
4 reps
RPE 8
4
Deadlift (Barbell)
2
5 reps
68%
5
Underhand Lat Pulldown
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
2 reps
RPE 9
2
Bench Press (Paused)
6
4 reps
75%
3
Close Grip Bench Press (Smith Machine)
2
3 reps
RPE 9
4
Deadlift (Barbell)
3
5 reps
71%
5
Underhand Lat Pulldown
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
3 reps
RPE 8
2
Bench Press (Paused)
5
3 reps
78%
3
Close Grip Bench Press (Smith Machine)
2
2 reps
RPE 8
4
Deadlift (Barbell)
3
4 reps
74%
5
Underhand Lat Pulldown
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3 reps
4 reps
4 reps
86%
86%
79%
2
Larsen Press (Barbell)
1
1
5 reps
5 reps
84%
77%
3
Bench Press (Barbell)
1
2
3 reps
3 reps
89%
82%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
2 reps
5 reps
89%
82%
2
Larsen Press (Barbell)
1
1
6 reps
6 reps
81%
74%
3
Bench Press (Barbell)
1
1
3 reps
3 reps
92%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1 reps
2 reps
2 reps
92%
92%
85%
2
Larsen Press (Barbell)
1
1
3 reps
3 reps
89%
82%
3
Bench Press (Barbell)
3
3 reps
86%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
1 reps
4 reps
4 reps
92%
84%
77%
2
Larsen Press (Barbell)
1
1
4 reps
4 reps
86%
79%
3
Bench Press (Barbell)
1
1
4 reps
4 reps
86%
79%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
85%
78%
2
Bench Press (Paused)
1
3
1 reps
2 reps
85%
78%
3
Deadlift (Barbell)
1
2
1 reps
2 reps
82%
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
63%
2
Bench Press (Barbell)
4
10 reps
63%
3
Rack Pull (Barbell)
3
8 reps
70%
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
65%
2
Bench Press (Barbell)
4
10 reps
65%
3
Rack Pull (Barbell)
3
7 reps
75%
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
68%
2
Bench Press (Barbell)
4
10 reps
68%
3
Rack Pull (Barbell)
3
6 reps
80%
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
73%
2
Bench Press (Barbell)
4
8 reps
70%
3
Rack Pull (Barbell)
3
5 reps
83%
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4 reps
84%
2
Bench Press (Barbell)
3
6 reps
81%
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
4
Seated Row (Cable)
6
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
86%
2
Bench Press (Barbell)
3
12 reps
72%
3
Seated Overhead Press (Dumbbell)
4
9 reps
RPE 8
4
Seated Row (Cable)
6
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
5 reps
81%
2
Bench Press (Barbell)
4
7 reps
76%
3
Seated Overhead Press (Dumbbell)
4
9 reps
RPE 8
4
Seated Row (Cable)
6
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
92%
2
Bench Press (Barbell)
4
5 reps
81%
3
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
4
Seated Row (Cable)
6
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
3 reps
3 reps
86%
79%
2
Legs Up Bench Press (Barbell)
2
8 reps
76%
3
Face Pull
4
15 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
2 reps
2 reps
92%
85%
2
Legs Up Bench Press (Barbell)
2
7 reps
79%
3
Face Pull
4
15 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
86%
2
Legs Up Bench Press (Barbell)
2
6 reps
81%
3
Face Pull
4
15 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
2
3 reps
5 reps
5 reps
86%
86%
79%
2
Bench Press (Barbell)
4
5 reps
81%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
2
3 reps
5 reps
5 reps
86%
86%
79%
2
Bench Press (Barbell)
4
5 reps
81%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
2
3 reps
5 reps
5 reps
86%
86%
79%
2
Bench Press (Barbell)
4
5 reps
81%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
2
1 reps
4 reps
5 reps
92%
86%
79%
2
Bench Press (Barbell)
1
2
3 reps
3 reps
89%
82%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
75%
2
Bench Press (Paused)
3
3 reps
78%
3
Deadlift (Barbell)
1
3 reps
75%
Week 1
1 / 16 Weeks
Day 2
1
Deadlift (Barbell)4 Sets
7 Reps
67%
2
Bench Press (Paused)3 Sets
5 Reps
60%
3
Squat (Paused)1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@6
@6.5
@7
4
Seated Wide-Grip Row (Cable)4 Sets
8 Reps
@8
5
Hammer Curl3 Sets
10 Reps
@10
Day 3
1
Tempo Squat (Barbell)3 Sets
6 Reps
65%
2
Tempo Bench Press3 Sets
5 Reps
65%
3
Seated Row (Cable)5 Sets
10 Reps
@10
4
Lat Pulldown5 Sets
10 Reps
@10
Day 4
1
Deadlift (Paused)3 Sets
6 Reps
63%
2
Bench Press (Barbell)4 Sets
10 Reps
63%
3
Rack Pull (Barbell)3 Sets
8 Reps
70%
4
Tricep Rope Push Down (Cable)4 Sets
10 Reps
@10
5
Lying Tricep Extension (Barbell)4 Sets
10 Reps
@10
Day 1
1
Squat (Barbell)4 Sets
7 Reps
67%
2
Bench Press (Paused)4 Sets
7 Reps
67%
3
Incline Bench Press (Dumbbell)3 Sets
7 Reps
@8
4
Seated Row (Cable)3 Sets
12 Reps
@8
5
Romanian Deadlift (Barbell)4 Sets
6 Reps
@8