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BoostcampPNG

FKPL COMP PREP V2

by CanSheiko
2 athletes joined

Program Description

To limit errors from the last comp

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 04, 2025 02:42
  • Last Edited
    May 11, 2025 08:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
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
Overhead Press (Barbell)
3
8 reps
RPE 7-10
4
Barbell Row
3
12 reps
RPE 7-10
5
Back Extension
4
12 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Bench Press (Paused)
4
6 reps
70%
3
Overhead Press (Barbell)
3
8 reps
RPE 7-10
4
Barbell Row
3
12 reps
RPE 7-10
5
Back Extension
4
12 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
73%
2
Bench Press (Paused)
4
6 reps
73%
3
Overhead Press (Barbell)
3
7 reps
RPE 7-10
4
Barbell Row
3
8 reps
RPE 7-10
5
Back Extension
4
12 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
5
5 reps
75%
3
Overhead Press (Barbell)
3
7 reps
RPE 7-10
4
Barbell Row
3
8 reps
RPE 7-10
5
Back Extension
5
10 reps
RPE 7-10
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
9 reps
RPE 8
4
Lying Leg Raise
3
30 reps
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
8 reps
RPE 8
4
Lying Leg Raise
4
30 reps
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
Lying Leg Raise
3
30 reps
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
7 reps
RPE 8
4
Lying Leg Raise
4
30 reps
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
Barbell Row
4
8 reps
RPE 8
4
Plank
3
AMRAP
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
Barbell Row
4
6 reps
RPE 8
4
Plank
3
AMRAP
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
Barbell Row
4
5 reps
RPE 8
4
Plank
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6
3 reps
5 reps
RPE 8
RPE 6.5
2
Bench Press (Paused)
1
7
3 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
6
2 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
7
2 reps
5 reps
RPE 8
RPE 7
3
Overhead Press (Barbell)
2
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
4 reps
RPE 8
RPE 7.5
2
Bench Press (Paused)
1
5
1 reps
4 reps
RPE 8
RPE 7.5
3
Overhead Press (Barbell)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Bench Press (Paused)
5
3 reps
RPE 8
3
Overhead Press (Barbell)
2
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
-
82%
2
Bench Press (Paused)
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
Safety Bar Squat
3
5 reps
RPE 8
4
Chest Supported Row (Dumbbell)
5
8 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Bench Press (Paused)
3
6 reps
60%
3
Safety Bar Squat
3
6 reps
RPE 8
4
Chest Supported Row (Dumbbell)
5
8 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
73%
2
Bench Press (Paused)
3
4 reps
65%
3
Safety Bar Squat
3
4 reps
RPE 8
4
Chest Supported Row (Dumbbell)
5
8 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
3
3 reps
70%
3
Safety Bar Squat
3
5 reps
RPE 8
4
Chest Supported Row (Dumbbell)
5
8 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Squat (Barbell)
2
5 reps
65%
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
3 reps
5 reps
82%
70%
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Squat (Barbell)
3
5 reps
68%
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Bench Press (Paused)
3
3 reps
RPE 8
3
Squat (Barbell)
2
5 reps
71%
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
3 reps
4 reps
85%
75%
2
Bench Press (Paused)
4
4 reps
RPE 8
3
Squat (Barbell)
2
4 reps
74%
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
4 reps
4 reps
82%
71%
2
Pin Press Bench (Barbell)
4
4 reps
RPE 8
3
Squat (Barbell)
3
5 reps
68%
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
3 reps
4 reps
85%
74%
2
Pin Press Bench (Barbell)
4
5 reps
RPE 8
3
Squat (Barbell)
3
5 reps
71%
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
4 reps
83%
76%
2
Pin Press Bench (Barbell)
4
3 reps
RPE 8
3
Squat (Barbell)
3
4 reps
74%
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
3 reps
5 reps
RPE 8
RPE 6.5
2
Bench Press (Paused)
3
4 reps
RPE 9
3
Safety Bar Squat
3
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
2 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Safety Bar Squat
2
3 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
4 reps
RPE 8
RPE 7.5
2
Bench Press (Paused)
3
2 reps
RPE 9
3
Safety Bar Squat
3
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Safety Bar Squat
2
2 reps
RPE 8
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
Squats (Pin)
3
6 reps
65%
2
Spoto Press
3
6 reps
RPE 8
3
Single Arm Row (Dumbbell)
5
10 reps
RPE 7-10
4
Lying Leg Raise
3
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squats (Pin)
3
5 reps
70%
2
Spoto Press
3
5 reps
RPE 8
3
Single Arm Row (Dumbbell)
5
10 reps
RPE 7-10
4
Lying Leg Raise
3
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squats (Pin)
3
6 reps
68%
2
Spoto Press
3
4 reps
RPE 8
3
Single Arm Row (Dumbbell)
5
8 reps
RPE 7-10
4
Lying Leg Raise
3
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squats (Pin)
3
5 reps
73%
2
Spoto Press
3
6 reps
RPE 8
3
Single Arm Row (Dumbbell)
5
8 reps
RPE 7-10
4
Lying Leg Raise
3
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 8
2
Bench Press (Paused)
6
5 reps
70%
3
Spoto Press
4
5 reps
RPE 8
4
Deadlift (Barbell)
2
5 reps
65%
5
Chin-Up (Bodyweight)
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Bench Press (Paused)
6
4 reps
73%
3
Spoto Press
4
3 reps
RPE 8
4
Deadlift (Barbell)
3
5 reps
68%
5
Chin-Up (Bodyweight)
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
4 reps
RPE 9
2
Bench Press (Paused)
6
3 reps
75%
3
Spoto Press
4
3 reps
RPE 8
4
Deadlift (Barbell)
2
5 reps
71%
5
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 8
2
Bench Press (Paused)
6
5 reps
70%
3
Spoto Press
4
5 reps
RPE 8
4
Deadlift (Barbell)
2
5 reps
65%
5
Chin-Up (Bodyweight)
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 9
2
Bench Press (Barbell)
6
5 reps
72%
3
Bench Press (Close Grip)
3
4 reps
RPE 8
4
Deadlift (Barbell)
2
5 reps
68%
5
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
2 reps
RPE 9
2
Bench Press (Barbell)
6
4 reps
75%
3
Bench Press (Close Grip)
2
3 reps
RPE 9
4
Deadlift (Barbell)
3
5 reps
71%
5
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
3 reps
RPE 8
2
Bench Press (Barbell)
5
3 reps
78%
3
Bench Press (Close Grip)
2
2 reps
RPE 8
4
Deadlift (Barbell)
3
4 reps
74%
5
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squats (Pin)
1
2
3 reps
4 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
3
3 reps
RPE 9
3
Spoto Press
2
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squats (Pin)
1
2
2 reps
5 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
2
2 reps
RPE 8
3
Spoto Press
2
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squats (Pin)
1
2
1 reps
2 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
3
3 reps
RPE 8
3
Spoto Press
2
3 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squats (Pin)
1
3
1 reps
4 reps
RPE 8
RPE 8
2
Bench Press (Close Grip)
2
4 reps
RPE 9
3
Spoto Press
2
4 reps
RPE 9
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
1
1
1 reps
2 reps
2 reps
82%
75%
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
63%
2
Bench Press (Barbell)
4
10 reps
63%
3
Romanian Deadlift (Barbell)
3
8 reps
40%
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
5
Dip (Bodyweight)
4
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
65%
2
Bench Press (Barbell)
4
10 reps
65%
3
Romanian Deadlift (Barbell)
3
8 reps
43%
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
5
Dip (Bodyweight)
4
6-10 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
Romanian Deadlift (Barbell)
3
6 reps
45%
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
5
Dip (Bodyweight)
4
6-10 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
Romanian Deadlift (Barbell)
3
6 reps
48%
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
5
Dip (Bodyweight)
4
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 9
3
Incline Bench Press (Barbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
6
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 10
3
Incline Bench Press (Barbell)
4
7 reps
RPE 8
4
Single Arm Row (Dumbbell)
6
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
7 reps
RPE 8
3
Incline Bench Press (Barbell)
5
6 reps
RPE 8
4
Single Arm Row (Dumbbell)
6
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 9
3
Incline Bench Press (Barbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
6
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 9
2
Bench Press (Paused)
2
8 reps
RPE 9
3
Overhead Press (Barbell)
4
7 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
2 reps
RPE 9
2
Bench Press (Paused)
2
7 reps
RPE 9
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
3 reps
RPE 8
2
Bench Press (Paused)
2
6 reps
RPE 9
3
Overhead Press (Barbell)
2
5 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3
3 reps
5 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
4
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3
1 reps
2 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
2
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3
1 reps
2 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
2
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3
1 reps
4 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
2
4 reps
3 reps
RPE 9
RPE 9
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 1
1
Squat (Barbell)
4 Sets
7 Reps
67%
2
Bench Press (Paused)
4 Sets
7 Reps
67%
3
Overhead Press (Barbell)
3 Sets
8 Reps
@7-10
4
Barbell Row
3 Sets
12 Reps
@7-10
5
Back Extension
4 Sets
12 Reps
@7-10
Day 2
1
Deadlift (Barbell)
4 Sets
7 Reps
67%
2
Bench Press (Paused)
3 Sets
5 Reps
60%
3
Safety Bar Squat
3 Sets
5 Reps
@8
4
Chest Supported Row (Dumbbell)
5 Sets
8 Reps
@7-10
Day 3
1
Squats (Pin)
3 Sets
6 Reps
65%
2
Spoto Press
3 Sets
6 Reps
@8
3
Single Arm Row (Dumbbell)
5 Sets
10 Reps
@7-10
4
Lying Leg Raise
3 Sets
30 Reps
@10
Day 4
1
Deadlift (Paused)
3 Sets
6 Reps
63%
2
Bench Press (Barbell)
4 Sets
10 Reps
63%
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
40%
4
Chin-Up (Bodyweight)
4 Sets
AMRAP
@10
5
Dip (Bodyweight)
4 Sets
6-10 Reps
@10