5 Day Powerlifting Offseason 1.1
We’re not trying to break any records. Maintain just enough heavy work so we don’t forget how. The rest is stability and hypertrophy. This program is not easy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1 rep | @6 |
| 5 | 3 reps | @8 | ||
| 2 | JM Press (Smith Machine) | 2 | 8 reps | @10 |
| 3 | Tricep Extension (Cable) | 2 | 100 reps | @10 |
| 4 | Chest Fly (Machine) | 2 | 100 reps | @10 |
| 5 | Rear Delt Fly (Dumbbell) | 4 | 100 reps | @10 |
| 6 | Side Plank | 3 | 1 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 1 rep | @6 |
| 2 | 3 reps | @8 | ||
| 1 | 3 reps | @6 | ||
| 1 | 5 reps | @6 | ||
| 2 | Leg Extension | 2 | 10 reps | @10 |
| 3 | Good Morning | 3 | 12 reps | @6.5 |
| 4 | Farmer's Walk (Weighted) | 5 | 1 rep | @6 |
| 5 | Lunge (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 6 | 2 reps | @6 |
| 2 | Tricep Rope Push Down (Cable) | 3 | 100 reps | @10 |
| 3 | Incline Chest Press (Machine) | 2 | 6 reps | @10 |
| 1 | 1000 reps | @10 | ||
| 4 | Dead Bug | 3 | 2 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 1 rep | @6 |
| 2 | 3 reps | @8 | ||
| 2 | 3 reps | @6 | ||
| 2 | Hyperextension | 2 | 100 reps | @10 |
| 3 | Split Squat (Dumbbell) | 1 | 100 reps | @6 |
| 1 | 100 reps | @7 | ||
| 1 | 100 reps | @9 | ||
| 4 | Seated Row (Cable) | 2 | 8 reps | @10 |
| 5 | Hip Abductor (Machine) | 2 | 100 reps | @6 |
| 6 | Hang For Time | 2 | 0 min | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 2 | 100 reps | @10 |
| 2 | Lateral Raise (Dumbbell) | 3 | 100 reps | @10 |
| 3 | Rear Delt Fly (Dumbbell) | 3 | 100 reps | @10 |
| 4 | Lat Pulldown (Single Arm) | 2 | 6 reps | @10 |
| 5 | Chest Supported Row (Machine) | 2 | 100 reps | @10 |
| 6 | Bird Dog | 3 | 10 reps | @7 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5 Day Powerlifting Offseason 1.1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
5 Day Powerlifting Offseason 1.1 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5 Day Powerlifting Offseason 1.1 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
