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
    Jul 10, 2025 01:22

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!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
6 reps
82%
70%
2
Bench Press (Barbell)
1
3
3 reps
6 reps
82%
70%
3
Deadlift (Barbell)
1
3
3 reps
6 reps
82%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
6 reps
86%
75%
2
Bench Press (Barbell)
1
3
3 reps
6 reps
86%
75%
3
Deadlift (Barbell)
1
3
3 reps
6 reps
86%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
6 reps
89%
75%
2
Bench Press (Barbell)
1
3
3 reps
6 reps
89%
75%
3
Deadlift (Barbell)
1
3
3 reps
6 reps
89%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
6 reps
82%
70%
2
Bench Press (Barbell)
1
3
3 reps
6 reps
82%
70%
3
Deadlift (Barbell)
1
3
3 reps
6 reps
82%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2
1 reps
5 reps
88%
78%
2
Bench Press (Barbell)
2
2
1 reps
5 reps
88%
78%
3
Deadlift (Barbell)
2
2
1 reps
5 reps
88%
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
1 reps
5 reps
91%
78%
2
Bench Press (Barbell)
2
3
1 reps
5 reps
91%
78%
3
Deadlift (Barbell)
2
3
1 reps
5 reps
91%
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1
1 reps
5 reps
5 reps
95%
80%
70%
2
Bench Press (Barbell)
1
3
1
1 reps
5 reps
5 reps
95%
80%
70%
3
Deadlift (Barbell)
1
3
1
1 reps
5 reps
5 reps
95%
80%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1 reps
1 reps
98%
100%
2
Bench Press (Barbell)
1
1
1 reps
1 reps
98%
100%
3
Deadlift (Barbell)
1
1
1 reps
1 reps
98%
100%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
3 Reps
6 Reps
82%
70%
2
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
82%
70%
3
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
82%
70%
Day 2
1
Squat (Low Bar)
2 Sets
2 Sets
1 Reps
5 Reps
88%
78%
2
Bench Press (Barbell)
2 Sets
2 Sets
1 Reps
5 Reps
88%
78%
3
Deadlift (Barbell)
2 Sets
2 Sets
1 Reps
5 Reps
88%
78%