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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!
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4.8 Stars with 10, 000+ Ratings
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