Awah Powerlifting

by Alan Willian

Program Description

Unleash your strength with this comprehensive 4-week program, designed to elevate your lifting game. Comprising 8 intense training days, you’ll focus on the foundational barbell exercises: Squats, Bench Presses, and Deadlifts. Each session is meticulously structured to challenge your muscles while promoting growth and endurance, ensuring you build both power and technique. Get ready to push your limits and transform your physique with targeted workouts that deliver results!

Program Overview

Level
Novice, Advanced, Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
120 minutes
Created
Jun 29, 2025 11:29
Last Edited
Feb 01, 2026 05:14

Summary

Awah Powerlifting is a focused 4-week program designed for serious lifters looking to enhance their strength and technique in the squat, bench press, and deadlift. Committing just two days a week, you'll engage in targeted barbell workouts that emphasize progressive overload and proper form. Each session is crafted to maximize your potential, with exercises tailored to build muscle and improve performance. Get ready to lift heavy and achieve your powerlifting goals!

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

23.7%

Glutes

18.4%

Hamstrings

15.8%

Chest

13.2%

Triceps

7.9%

Adductors

5.3%

Abs

5.3%

Front Delts

5.3%

Lower Back

5.3%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Squat (Low Bar)

3 reps

6 reps

82%

70%

Bench Press (Barbell)

3 reps

6 reps

82%

70%

Deadlift (Barbell)

3 reps

6 reps

82%

70%

Day 1

Squat (Low Bar)

3 reps

6 reps

86%

75%

Bench Press (Barbell)

3 reps

6 reps

86%

75%

Deadlift (Barbell)

3 reps

6 reps

86%

75%

Day 1

Squat (Low Bar)

3 reps

6 reps

89%

75%

Bench Press (Barbell)

3 reps

6 reps

89%

75%

Deadlift (Barbell)

3 reps

6 reps

89%

75%

Day 1

Squat (Low Bar)

3 reps

6 reps

82%

70%

Bench Press (Barbell)

3 reps

6 reps

82%

70%

Deadlift (Barbell)

3 reps

6 reps

82%

70%

Day 2

Squat (Low Bar)

1 reps

5 reps

88%

78%

Bench Press (Barbell)

1 reps

5 reps

88%

78%

Deadlift (Barbell)

1 reps

5 reps

88%

78%

Day 2

Squat (Low Bar)

1 reps

5 reps

91%

78%

Bench Press (Barbell)

1 reps

5 reps

91%

78%

Deadlift (Barbell)

1 reps

5 reps

91%

78%

Day 2

Squat (Low Bar)

1 reps

5 reps

95%

80%

70%

Bench Press (Barbell)

1 reps

5 reps

95%

80%

70%

Deadlift (Barbell)

1 reps

5 reps

95%

80%

70%

Day 2

Squat (Low Bar)

1 reps

98%

100%

Bench Press (Barbell)

1 reps

98%

100%

Deadlift (Barbell)

1 reps

98%

100%

Day 1

Squat (Low Bar)

1 Set

3 Sets

3 Reps

6 Reps

82%

70%

Bench Press (Barbell)

1 Set

3 Sets

3 Reps

6 Reps

82%

70%

Deadlift (Barbell)

1 Set

3 Sets

3 Reps

6 Reps

82%

70%

Day 2

Squat (Low Bar)

2 Sets

1 Reps

5 Reps

88%

78%

Bench Press (Barbell)

2 Sets

1 Reps

5 Reps

88%

78%

Deadlift (Barbell)

2 Sets

1 Reps

5 Reps

88%

78%