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Mikkels Powerlifting LP Program

by Mikkel N.

Program Description

Things to know Feel free to use a TM as it is very hard in later weeks If weight are too heavy and u start to fail. Just lower u 1rm by a around 2.5 - 5% When program is complete u urself choose if u wanna deload or test max etc

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2025 10:01
  • Last Edited
    Jul 07, 2025 03:32

Summary

Unlock your strength potential with Mikkels Powerlifting LP Program, a focused 12-week journey designed for serious lifters. Committing to four days a week, this program emphasizes key powerlifting movements like the squat, deadlift, and bench press, ensuring you build both strength and technique. With a blend of intensity and volume, you'll push your limits while targeting major muscle groups for optimal growth. Equip your garage gym and get ready to elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.7%
Chest
15.3%
Quadriceps
14.4%
Glutes
11.7%
Hamstrings
9.5%
Front Delts
6.4%
Abs
4.7%
Biceps
4.4%
Lower Back
3.9%
Lats
3.7%
Upper Back
3.7%
Adductors
3.1%
Forearms
1.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Larsen Press (Barbell)
3
6 reps
70%
2
Tempo Bench Press
3
2 reps
78%
3
Squat (Barbell)
3
3 reps
76%
4
Tempo Squat (Barbell)
3
2 reps
78%
5
Preacher Curl (Dumbbell)
4
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
70%
2
Tempo Bench Press
3
3 reps
78%
3
Squat (Barbell)
3
4 reps
76%
4
Tempo Squat (Barbell)
3
3 reps
78%
5
Bicep Curl (EZ Bar)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
70%
2
Tempo Bench Press
3
4 reps
78%
3
Squat (Barbell)
3
5 reps
76%
4
Tempo Squat (Barbell)
3
4 reps
78%
5
Bicep Curl (EZ Bar)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
73%
2
Tempo Bench Press
3
2 reps
81%
3
Squat (Barbell)
3
3 reps
79%
4
Tempo Squat (Barbell)
3
2 reps
81%
5
Bicep Curl (EZ Bar)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
73%
2
Tempo Bench Press
3
3 reps
81%
3
Squat (Barbell)
3
4 reps
79%
4
Tempo Squat (Barbell)
3
3 reps
81%
5
Bicep Curl (EZ Bar)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
73%
2
Tempo Bench Press
3
4 reps
81%
3
Squat (Barbell)
3
5 reps
79%
4
Tempo Squat (Barbell)
3
4 reps
81%
5
Bicep Curl (EZ Bar)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
75%
2
Tempo Bench Press
3
2 reps
83%
3
Squat (Barbell)
3
3 reps
81%
4
Tempo Squat (Barbell)
3
2 reps
83%
5
Bicep Curl (EZ Bar)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
77%
2
Tempo Bench Press
3
2 reps
85%
3
Squat (Barbell)
3
3 reps
83%
4
Tempo Squat (Barbell)
3
2 reps
85%
5
Bicep Curl (EZ Bar)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
79%
2
Tempo Bench Press
3
2 reps
87%
3
Squat (Barbell)
3
3 reps
85%
4
Tempo Squat (Barbell)
3
2 reps
87%
5
Bicep Curl (EZ Bar)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
81%
2
Tempo Bench Press
3
2 reps
89%
3
Squat (Barbell)
3
3 reps
87%
4
Tempo Squat (Barbell)
3
2 reps
89%
5
Bicep Curl (EZ Bar)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
70%
2
Tempo Bench Press
3
2 reps
78%
3
Squat (Barbell)
3
3 reps
76%
4
Tempo Squat (Barbell)
3
2 reps
78%
5
Bicep Curl (EZ Bar)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 8-10
2
Squat (Barbell)
5
2 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
76%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
3 reps
76%
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
5
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
76%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
4 reps
76%
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
5
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
76%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
5 reps
76%
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
5
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
79%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
3 reps
79%
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
5
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
79%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
4 reps
79%
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
5
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
79%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
5 reps
79%
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
5
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
81%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
3 reps
81%
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
5
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
83%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
3 reps
83%
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
5
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
85%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
3 reps
85%
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
5
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
87%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
3 reps
87%
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
5
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
76%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
3 reps
76%
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
5
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
RPE 8-10
2
Bench Press (Barbell)
5
2 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
74%
2
Long Pause Bench Press
3
4 reps
70%
3
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Squat (Barbell)
3
4 reps
74%
5
Squat (Paused)
3
3 reps
72%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
74%
2
Long Pause Bench Press
3
5 reps
70%
3
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Squat (Barbell)
3
5 reps
74%
5
Squat (Paused)
3
4 reps
72%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
74%
2
Long Pause Bench Press
3
6 reps
70%
3
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Squat (Barbell)
3
6 reps
74%
5
Squat (Paused)
3
5 reps
72%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
77%
2
Long Pause Bench Press
3
4 reps
73%
3
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Squat (Barbell)
3
4 reps
77%
5
Squat (Paused)
3
3 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
77%
2
Long Pause Bench Press
3
5 reps
73%
3
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Squat (Barbell)
3
5 reps
77%
5
Squat (Paused)
3
4 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
77%
2
Long Pause Bench Press
3
6 reps
73%
3
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Squat (Barbell)
3
6 reps
77%
5
Squat (Paused)
3
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
79%
2
Long Pause Bench Press
3
4 reps
75%
3
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Squat (Barbell)
3
4 reps
79%
5
Squat (Paused)
3
3 reps
77%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
81%
2
Long Pause Bench Press
3
4 reps
77%
3
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Squat (Barbell)
3
4 reps
81%
5
Squat (Paused)
3
3 reps
79%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
83%
2
Long Pause Bench Press
3
4 reps
79%
3
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Squat (Barbell)
3
4 reps
83%
5
Squat (Paused)
3
3 reps
81%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Long Pause Bench Press
3
4 reps
81%
3
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Squat (Barbell)
3
4 reps
85%
5
Squat (Paused)
3
3 reps
83%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
74%
2
Long Pause Bench Press
3
4 reps
70%
3
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Squat (Barbell)
3
4 reps
74%
5
Squat (Paused)
3
3 reps
72%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
RPE 8-10
2
Deadlift (Barbell)
5
2 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
3 reps
76%
4
Deadlift (Paused)
3
4 reps
74%
5
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
70%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
4 reps
76%
4
Deadlift (Paused)
3
5 reps
74%
5
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
5 reps
76%
4
Deadlift (Paused)
3
6 reps
74%
5
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
73%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
3 reps
79%
4
Deadlift (Paused)
3
4 reps
77%
5
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
73%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
4 reps
79%
4
Deadlift (Paused)
3
5 reps
75%
5
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
73%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
5 reps
79%
4
Deadlift (Paused)
3
6 reps
77%
5
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
3 reps
81%
4
Deadlift (Paused)
3
4 reps
79%
5
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
77%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
3 reps
83%
4
Deadlift (Paused)
3
4 reps
81%
5
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
79%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
3 reps
85%
4
Deadlift (Paused)
3
4 reps
83%
5
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
81%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
3 reps
87%
4
Deadlift (Paused)
3
4 reps
85%
5
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
3 reps
76%
4
Deadlift (Paused)
3
4 reps
74%
5
Skull Crusher (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Paused)
3 Sets
3 Reps
76%
2
Dip (Weighted)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@8
3
Deadlift (Barbell)
3 Sets
3 Reps
76%
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7
5
Pull-Up (Weighted)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@8
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@8
Day 3
1
Bench Press (Barbell)
3 Sets
4 Reps
74%
2
Long Pause Bench Press
3 Sets
4 Reps
70%
3
Skull Crusher (Barbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@10
@8
4
Squat (Barbell)
3 Sets
4 Reps
74%
5
Squat (Paused)
3 Sets
3 Reps
72%
Day 4
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Dip (Weighted)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@8
3
Deadlift (Barbell)
3 Sets
3 Reps
76%
4
Deadlift (Paused)
3 Sets
4 Reps
74%
5
Skull Crusher (Barbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@10
@8
Day 1
1
Larsen Press (Barbell)
3 Sets
6 Reps
70%
2
Tempo Bench Press
3 Sets
2 Reps
78%
3
Squat (Barbell)
3 Sets
3 Reps
76%
4
Tempo Squat (Barbell)
3 Sets
2 Reps
78%
5
Preacher Curl (Dumbbell)
4 Sets
5-10 Reps
@10