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BoostcampPNG

12 week powerlifting program designed by Marc Keys

by John T.
1 athletes joined

Program Description

Peaking in powerlifting

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 04, 2025 04:43
  • Last Edited
    Dec 06, 2025 12:19
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.2%
Glutes
11.5%
Triceps
11.4%
Front Delts
11%
Hamstrings
10.8%
Chest
8.8%
Lats
7.3%
Abs
6.4%
Rear Delts
4.6%
Biceps
3.6%
Lower Back
3.4%
Middle Delts
2.6%
Adductors
2.6%
Upper Back
2.6%
Forearms
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
10 reps
8 reps
6 reps
60%
65%
70%
2
Chest supported row barbell
5
10 reps
65%
3
Squat (Paused)
4
4 reps
55%
4
Bench Press (Close Grip)
2
10 reps
-
5
Pull-Up (Weighted)
3
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
8 reps
6 reps
4 reps
65%
70%
75%
2
Chest supported row barbell
6
6 reps
75%
3
Squat (Paused)
4
3 reps
65%
4
Bench Press (Close Grip)
2
8 reps
-
5
Pull-Up (Weighted)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
5 reps
4 reps
70%
75%
80%
2
Chest supported row barbell
5
10 reps
RPE 8
3
Squat (Paused)
4
2 reps
80%
4
Bench Press (Close Grip)
2
10 reps
-
5
Pull-Up (Weighted)
3
8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Chest supported row barbell
5
10 reps
RPE 8
3
Squat (Paused)
4
4 reps
60%
4
Bench Press (Close Grip)
2
10 reps
-
5
Pull-Up (Weighted)
3
12 reps
-
6
Seated Overhead Press (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
85%
2
Chest supported row barbell
6
6 reps
RPE 9
3
Squat (Paused)
4
3 reps
70%
4
Bench Press (Close Grip)
2
8 reps
-
5
Pull-Up (Weighted)
3
10 reps
-
6
Overhead Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Chest supported row barbell
5
10 reps
-
3
Squat (Paused)
4
2 reps
80%
4
Bench Press (Close Grip)
2
10 reps
-
5
Pull-Up (Weighted)
3
8 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Chest supported row barbell
6
6 reps
-
3
Bench Press (Close Grip)
2
10 reps
-
4
Pull-Up (Weighted)
3
12 reps
-
5
Overhead Press (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
85%
2
Chest supported row barbell
5
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Pull-Up (Weighted)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
90%
2
Chest supported row barbell
6
6 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
95%
2
Chest supported row barbell
6
6 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Pull-Up (Weighted)
3
12 reps
-
5
Overhead Press (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
100%
2
Chest supported row barbell
5
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Pull-Up (Weighted)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 10
2
Chest supported row barbell
5
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Pull-Up (Weighted)
3
12 reps
-
5
Overhead Press (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
4 reps
60%
2
Bench Press (Barbell)
2
2
2
10 reps
8 reps
6 reps
62.5%
67.5%
72.5%
3
Deadlift (Barbell)
5
4 reps
65%
4
Romanian Deadlift (Barbell)
2
12 reps
35%
5
Dip (Weighted)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
1
3 reps
70%
-
2
Bench Press (Barbell)
2
2
2
6 reps
5 reps
4 reps
72.5%
77.5%
82.5%
3
Deadlift (Barbell)
4
1
3 reps
75%
-
4
Romanian Deadlift (Barbell)
2
10 reps
40%
5
Dip (Weighted)
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
2 reps
80%
2
Bench Press (Barbell)
2
2
2
8 reps
6 reps
4 reps
70%
75%
80%
3
Deadlift (Barbell)
1
AMRAP
85%
4
Romanian Deadlift (Barbell)
2
8 reps
45%
5
Dip (Weighted)
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
4 reps
63%
2
Bench Press (Barbell)
2
2
2
4 reps
3 reps
2 reps
80%
85%
90%
3
Deadlift (Barbell)
5
4 reps
68%
4
Romanian Deadlift (Barbell)
2
12 reps
38%
5
Dip (Weighted)
3
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
3 reps
73%
2
Bench Press (Barbell)
5
3 reps
-
3
Deadlift (Barbell)
4
3 reps
78%
4
Romanian Deadlift (Barbell)
2
10 reps
43%
5
Dip (Weighted)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
2 reps
80%
2
Bench Press (Barbell)
6
6 reps
60%
3
Deadlift (Barbell)
1
AMRAP
RPE 9
4
Romanian Deadlift (Barbell)
2
10 reps
45%
5
Dip (Weighted)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
10 reps
8 reps
6 reps
65%
70%
75%
2
Dip (Weighted)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
4 reps
60%
2
Bench Press (Barbell)
2
2
2
10 reps
8 reps
6 reps
65%
70%
75%
3
Deadlift (Barbell)
4
3 reps
65%
4
Romanian Deadlift (Barbell)
2
10 reps
35%
5
Dip (Weighted)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
3 reps
70%
2
Bench Press (Barbell)
2
2
2
6 reps
5 reps
4 reps
75%
80%
85%
3
Deadlift (Barbell)
4
3 reps
75%
4
Romanian Deadlift (Barbell)
2
10 reps
40%
5
Dip (Weighted)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
2 reps
80%
2
Bench Press (Barbell)
2
2
2
6 reps
5 reps
4 reps
75%
80%
85%
3
Deadlift (Barbell)
1
AMRAP
85%
4
Romanian Deadlift (Barbell)
2
10 reps
45%
5
Pull-Up (Weighted)
3
12 reps
-
6
Overhead Press (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
4 reps
63%
2
Bench Press (Barbell)
2
2
2
8 reps
6 reps
4 reps
72.5%
77.5%
82.5%
3
Deadlift (Barbell)
5
4 reps
68%
4
Romanian Deadlift (Barbell)
2
12 reps
38%
5
Dip (Weighted)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
73%
2
Bench Press (Barbell)
2
2
2
4 reps
3 reps
2 reps
82.5%
87.5%
92.5%
3
Deadlift (Barbell)
4
3 reps
78%
4
Romanian Deadlift (Barbell)
2
10 reps
43%
5
Dip (Weighted)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
10 reps
8 reps
6 reps
60%
65%
70%
2
Chest supported row barbell
5
10 reps
70%
3
Squat (Paused)
4
4 reps
60%
4
Bench Press (Close Grip)
2
10 reps
-
5
Pull-Up (Weighted)
3
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
8 reps
6 reps
4 reps
65%
70%
75%
2
Chest supported row barbell
6
6 reps
75%
3
Squat (Paused)
4
3 reps
65%
4
Bench Press (Close Grip)
2
8 reps
-
5
Pull-Up (Weighted)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
5 reps
4 reps
70%
75%
80%
2
Chest supported row barbell
5
10 reps
RPE 8
3
Squat (Paused)
4
2 reps
80%
4
Bench Press (Close Grip)
2
10 reps
-
5
Pull-Up (Weighted)
3
8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Chest supported row barbell
5
10 reps
RPE 8
3
Squat (Paused)
4
4 reps
60%
4
Bench Press (Close Grip)
2
10 reps
-
5
Pull-Up (Weighted)
3
12 reps
RPE 9
6
Overhead Press (Barbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
85%
2
Chest supported row barbell
6
6 reps
RPE 9
3
Squat (Paused)
4
3 reps
70%
4
Bench Press (Close Grip)
2
8 reps
-
5
Pull-Up (Weighted)
3
10 reps
-
6
Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Chest supported row barbell
5
10 reps
-
3
Squat (Paused)
4
2 reps
80%
4
Bench Press (Close Grip)
2
10 reps
-
5
Pull-Up (Weighted)
3
8 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Chest supported row barbell
6
6 reps
-
3
Bench Press (Close Grip)
2
10 reps
-
4
Pull-Up (Weighted)
3
12 reps
-
5
Overhead Press (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
85%
2
Chest supported row barbell
5
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Pull-Up (Weighted)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Chest supported row barbell
6
6 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Chest supported row barbell
6
6 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Pull-Up (Weighted)
3
12 reps
-
5
Overhead Press (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
85%
2
Chest supported row barbell
5
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Pull-Up (Weighted)
3
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
50%
2
Chest supported row barbell
5
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Pull-Up (Weighted)
3
12 reps
-
5
Overhead Press (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
4 reps
60%
2
Bench Press (Barbell)
2
2
2
10 reps
8 reps
6 reps
62.5%
67.5%
72.5%
3
Deadlift (Barbell)
5
4 reps
65%
4
Romanian Deadlift (Barbell)
2
12 reps
35%
5
Dip (Weighted)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
1
3 reps
70%
-
2
Bench Press (Barbell)
2
2
2
6 reps
5 reps
4 reps
72.5%
77.5%
82.5%
3
Deadlift (Barbell)
4
1
3 reps
75%
-
4
Romanian Deadlift (Barbell)
2
10 reps
40%
5
Dip (Weighted)
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
8 reps
6 reps
4 reps
70%
75%
80%
2
Romanian Deadlift (Barbell)
4
8 reps
45%
3
Dip (Weighted)
3
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
4 reps
63%
2
Bench Press (Barbell)
2
2
2
4 reps
3 reps
2 reps
80%
85%
90%
3
Deadlift (Barbell)
5
4 reps
68%
4
Romanian Deadlift (Barbell)
2
12 reps
38%
5
Dip (Weighted)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
3 reps
73%
2
Bench Press (Barbell)
5
3 reps
-
3
Deadlift (Barbell)
4
3 reps
78%
4
Romanian Deadlift (Barbell)
2
10 reps
43%
5
Dip (Weighted)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
60%
2
Romanian Deadlift (Barbell)
4
8 reps
48%
3
Dip (Weighted)
3
8 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
10 reps
8 reps
6 reps
65%
70%
75%
2
Dip (Weighted)
3
12 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
4 reps
60%
2
Bench Press (Barbell)
2
2
2
10 reps
8 reps
6 reps
65%
70%
75%
3
Deadlift (Barbell)
4
3 reps
65%
4
Romanian Deadlift (Barbell)
2
10 reps
35%
5
Dip (Weighted)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
3 reps
70%
2
Bench Press (Barbell)
2
2
2
6 reps
5 reps
4 reps
75%
80%
85%
3
Deadlift (Barbell)
4
3 reps
75%
4
Romanian Deadlift (Barbell)
2
10 reps
40%
5
Dip (Weighted)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
6 reps
5 reps
4 reps
75%
80%
85%
2
Romanian Deadlift (Barbell)
4
8 reps
45%
3
Dip (Weighted)
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
4 reps
60%
2
Bench Press (Barbell)
2
2
2
8 reps
6 reps
4 reps
72.5%
77.5%
82.5%
3
Deadlift (Barbell)
5
4 reps
65%
4
Romanian Deadlift (Barbell)
2
12 reps
38%
5
Dip (Weighted)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
3 reps
73%
2
Bench Press (Barbell)
2
2
2
4 reps
3 reps
2 reps
82.5%
87.5%
92.5%
3
Deadlift (Barbell)
4
3 reps
78%
4
Romanian Deadlift (Barbell)
2
10 reps
43%
5
Dip (Weighted)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Paused)
5 Sets
4 Reps
60%
2
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
62.5%
67.5%
72.5%
3
Deadlift (Barbell)
5 Sets
4 Reps
65%
4
Romanian Deadlift (Barbell)
2 Sets
12 Reps
35%
5
Dip (Weighted)
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
60%
65%
70%
2
Chest supported row barbell
5 Sets
10 Reps
70%
3
Squat (Paused)
4 Sets
4 Reps
60%
4
Bench Press (Close Grip)
2 Sets
10 Reps
-
5
Pull-Up (Weighted)
3 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Deadlift (Paused)
5 Sets
4 Reps
60%
2
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
62.5%
67.5%
72.5%
3
Deadlift (Barbell)
5 Sets
4 Reps
65%
4
Romanian Deadlift (Barbell)
2 Sets
12 Reps
35%
5
Dip (Weighted)
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
60%
65%
70%
2
Chest supported row barbell
5 Sets
10 Reps
65%
3
Squat (Paused)
4 Sets
4 Reps
55%
4
Bench Press (Close Grip)
2 Sets
10 Reps
-
5
Pull-Up (Weighted)
3 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8