Program Description
To limit errors from the last comp
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalPowerlifting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedMay 04, 2025 02:42
- Last EditedJun 18, 2025 11:56
Summary
Prepare to elevate your strength game with the FKPL COMP PREP V2 program! This comprehensive 16-week plan is designed for dedicated lifters, featuring four intense training days each week. Focus on building volume and power through key compound lifts like squats, deadlifts, and bench presses, all while honing your technique with expert-guided videos. Whether you're aiming for competition readiness or simply looking to push your limits, this program will guide you every step of the way. Get ready to transform your physique and performance!
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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
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 Row3 Sets
12 Reps
@7-10
5
Back Extension4 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 Squat3 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 Press3 Sets
6 Reps
@8
3
Single Arm Row (Dumbbell)5 Sets
10 Reps
@7-10
4
Lying Leg Raise3 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