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The OG PPL

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Program Description

**OG Test Program** is an 8-week powerlifting and powerbuilding journey designed for novice lifters. With 24 training days packed into this program, you will focus on building strength and muscle through a variety of compound and accessory movements. Each session includes detailed exercise instructions and video demonstrations to ensure proper form and technique. Get ready to push your limits and transform your physique with a structured approach tailored to your fitness level!

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 20, 2025 05:07
  • Last Edited
    Oct 20, 2025 08:11
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.6%
Hamstrings
10.1%
Triceps
9.9%
Quadriceps
9.3%
Glutes
8.6%
Chest
8.4%
Abs
7.3%
Lats
7.3%
Front Delts
6.7%
Biceps
6.2%
Calves
3.7%
Lower Back
3.4%
Middle Delts
3.1%
Adductors
2.6%
Rear Delts
2.3%
Forearms
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6.5
2
Overhead Press (Barbell)
3
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 6.5
6
Push Up
2
20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6.5
2
Overhead Press (Barbell)
3
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Tricep Extension (Cable)
3
15 reps
RPE 6.5
5
Push Up
2
20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6.5
2
Overhead Press (Barbell)
3
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Tricep Extension (Cable)
3
15 reps
RPE 6.5
5
Push Up
2
20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6.5
2
Overhead Press (Barbell)
3
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Tricep Extension (Cable)
3
15 reps
RPE 6.5
5
Push Up
2
20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6.5
2
Overhead Press (Barbell)
3
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Tricep Extension (Cable)
3
15 reps
RPE 6.5
5
Push Up
2
20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6.5
2
Overhead Press (Barbell)
3
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Tricep Extension (Cable)
3
15 reps
RPE 6.5
5
Push Up
2
20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6.5
2
Overhead Press (Barbell)
3
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Tricep Extension (Cable)
3
15 reps
RPE 6.5
5
Push Up
2
20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6.5
2
Overhead Press (Barbell)
3
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Tricep Extension (Cable)
3
15 reps
RPE 6.5
5
Push Up
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Bent Over Row (Barbell)
3
7 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Seated Dumbbell Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Bent Over Row (Barbell)
3
7 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Seated Dumbbell Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Bent Over Row (Barbell)
3
7 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Seated Dumbbell Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Bent Over Row (Barbell)
3
7 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Seated Dumbbell Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Bent Over Row (Barbell)
3
7 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Seated Dumbbell Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Bent Over Row (Barbell)
3
7 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Seated Dumbbell Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Bent Over Row (Barbell)
3
7 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Seated Dumbbell Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Bent Over Row (Barbell)
3
7 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Seated Dumbbell Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
14 reps
RPE 6
5
Seated Calf Raise
4
20 reps
RPE 8.5
6
Hanging Leg Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
14 reps
RPE 6
5
Seated Calf Raise
4
20 reps
RPE 8.5
6
Hanging Leg Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
14 reps
RPE 6
5
Seated Calf Raise
4
20 reps
RPE 8.5
6
Hanging Leg Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
14 reps
RPE 6
5
Seated Calf Raise
4
20 reps
RPE 8.5
6
Hanging Leg Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
14 reps
RPE 6
5
Seated Calf Raise
4
20 reps
RPE 8.5
6
Hanging Leg Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
14 reps
RPE 6
5
Seated Calf Raise
4
20 reps
RPE 8.5
6
Hanging Leg Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
14 reps
RPE 6
5
Seated Calf Raise
4
20 reps
RPE 8.5
6
Hanging Leg Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
14 reps
RPE 6
5
Seated Calf Raise
4
20 reps
RPE 8.5
6
Hanging Leg Raise
4
15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
@10
2
Bent Over Row (Barbell)
3 Sets
7 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
15 Reps
@8
6
Seated Dumbbell Curl
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
7 Reps
@8
3
Walking Lunge
3 Sets
10 Reps
@8
4
Leg Curl
3 Sets
14 Reps
@6
5
Seated Calf Raise
4 Sets
20 Reps
@8.5
6
Hanging Leg Raise
4 Sets
15 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@6.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@6.5
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
15 Reps
@6.5
6
Push Up
2 Sets
20 Reps
@6.5