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Novice powerlifting urgency

by Dheeraj C.
4 athletes joined

Program Description

Designed to pr during summer break 4 day split Day 1 - bench with chest and tricep focused accessories Day2 - rest Day 3- squat with secondary dead and bench and quad focused accessories Day4-bench with shoulder focused accessories Day 5 - rest Day6- deadlift with secondary squat and bench Day 7 - rest Repeat 👍

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 10, 2024 11:52
  • Last Edited
    Jun 18, 2025 09:56

Summary

Unlock your potential with the Novice Powerlifting Urgency program, a focused 6-week journey designed for aspiring lifters. Train four days a week with a structured blend of squats, bench presses, and deadlifts, emphasizing progressive overload to build strength and confidence. Each session targets key muscle groups, ensuring balanced development while honing your technique. Get ready to elevate your lifts and transform your physique—your powerlifting journey starts here!
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
3 reps
4 reps
8 reps
80%
75%
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Chest Fly (Machine)
3
12 reps
RPE 6
4
Bench Press (Close Grip)
1
2
6 reps
8 reps
RPE 7.5-8.5
RPE 7.5-8.5
5
Tricep Extension (Cable)
3
12 reps
RPE 6
6
Dip (Weighted)
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
4 reps
5 reps
8 reps
80%
75%
70%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Chest Fly (Machine)
3
12 reps
RPE 6
4
Bench Press (Close Grip)
1
2
6 reps
8 reps
RPE 7.5-8.5
RPE 7.5-8.5
5
Tricep Extension (Cable)
3
12 reps
RPE 6
6
Dip (Weighted)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
2 reps
3 reps
4 reps
8 reps
85%
80%
75%
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Chest Fly (Machine)
3
12 reps
RPE 6
4
Bench Press (Close Grip)
1
2
6 reps
8 reps
RPE 7.5-8.5
RPE 7.5-8.5
5
Tricep Extension (Cable)
3
12 reps
RPE 6
6
Dip (Weighted)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
1
2 reps
6 reps
8 reps
1 reps
90%
75%
65%
90%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Chest Fly (Machine)
3
12 reps
RPE 6
4
Bench Press (Close Grip)
1
2
6 reps
8 reps
RPE 7.5-8.5
RPE 7.5-8.5
5
Tricep Extension (Cable)
3
12 reps
RPE 6
6
Dip (Weighted)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
1
5 reps
6 reps
8 reps
1 reps
80%
75%
65%
90%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Chest Fly (Machine)
3
12 reps
RPE 6
4
Bench Press (Close Grip)
1
2
6 reps
8 reps
RPE 7.5-8.5
RPE 7.5-8.5
5
Tricep Extension (Cable)
3
12 reps
RPE 6
6
Dip (Weighted)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
2 reps
1 reps
1 reps
1 reps
60%
75%
85%
95%
100%
90%
2
Deadlift (Paused)
3
5 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 6
4
Leg Extension
3
3 reps
RPE 8
5
Leg Press
3
12 reps
RPE 6
6
Copenhagen Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
6 reps
80%
70%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Deadlift (Paused)
3
5 reps
70%
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 6
5
Leg Extension
3
3 reps
RPE 8
6
Leg Press
3
12 reps
RPE 6
7
Copenhagen Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
6 reps
80%
65%
2
Deadlift (Deficit)
3
5 reps
65%
3
Larsen Press (Barbell)
3
8 reps
65%
4
Deadlift (Paused)
3
70%
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 6
6
Leg Extension
3
3 reps
RPE 8
7
Leg Press
3
12 reps
RPE 6
8
Copenhagen Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2 reps
3 reps
6 reps
85%
80%
65%
2
Deadlift (Paused)
3
5 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 6
4
Leg Extension
3
3 reps
RPE 8
5
Leg Press
3
12 reps
RPE 6
6
Copenhagen Plank
2
1 mins
RPE 10
7
Larsen Press (Barbell)
3
8 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
3 reps
6 reps
90%
65%
65%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Deadlift (Deficit)
3
5 reps
65%
4
Deadlift (Paused)
3
1%
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 6
6
Leg Extension
3
3 reps
RPE 8
7
Leg Press
3
12 reps
RPE 6
8
Copenhagen Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
6 reps
80%
65%
65%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Deadlift (Deficit)
3
5 reps
65%
4
Deadlift (Paused)
3
1%
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 6
6
Leg Extension
3
3 reps
RPE 8
7
Leg Press
3
12 reps
RPE 6
8
Copenhagen Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
1 reps
60%
75%
85%
90%
95%
100%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Push Press (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Rear Delt Fly (Machine)
2
12 reps
RPE 6.5
6
Shrug (Dumbbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
2 reps
8 reps
75%
60%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Push Press (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Rear Delt Fly (Machine)
2
12 reps
RPE 6.5
6
Pull-Up (Weighted)
5
2 reps
-
7
Farmer's Walk (Weighted)
3
2 mins
RPE 8
8
Shrug (Dumbbell)
2
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
8 reps
75%
75%
65%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Push Press (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Rear Delt Fly (Machine)
2
12 reps
RPE 6.5
6
Pull-Up (Weighted)
5
2 reps
RPE 8
7
Farmer's Walk (Weighted)
2
2 mins
-
8
Shrug (Dumbbell)
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4 reps
4 reps
8 reps
80%
75%
65%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Push Press (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Rear Delt Fly (Machine)
2
12 reps
RPE 6.5
6
Pull-Up (Weighted)
5
2 reps
-
7
Farmer's Walk (Weighted)
2
1
2 mins
-
-
8
Shrug (Dumbbell)
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4 reps
4 reps
8 reps
80%
75%
65%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Push Press (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Rear Delt Fly (Machine)
2
12 reps
RPE 6.5
6
Pull-Up (Weighted)
5
2 reps
-
7
Farmer's Walk (Weighted)
2
1
2 mins
-
-
8
Shrug (Dumbbell)
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4 reps
4 reps
8 reps
80%
75%
65%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Push Press (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Rear Delt Fly (Machine)
2
12 reps
RPE 6.5
6
Pull-Up (Weighted)
5
2 reps
-
7
Farmer's Walk (Weighted)
2
1
2 mins
-
-
8
Shrug (Dumbbell)
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
3 reps
1 reps
1 reps
65%
75%
85%
95%
100%
2
Bench Press (Paused)
3
6 reps
65%
3
Front Squat (Barbell)
3
8 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Step-Up (Weighted)
3
15 reps
RPE 8
6
Reverse Hyperextension
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3 reps
6 reps
85%
75%
2
Bench Press (Paused)
3
6 reps
65%
3
Front Squat (Barbell)
3
8 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Step-Up (Weighted)
3
15 reps
RPE 8
6
Reverse Hyperextension
3
5 reps
RPE 10
7
Lat Pulldown
2
2
8 reps
12 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
4 reps
3 reps
6 reps
85%
85%
75%
2
Bench Press (Paused)
3
6 reps
65%
3
Front Squat (Barbell)
3
8 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Lat Pulldown
2
2
8 reps
12 reps
-
-
6
Reverse Hyperextension
3
5 reps
RPE 10
7
Step-Up (Weighted)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
2 reps
3 reps
6 reps
90%
85%
75%
2
Bench Press (Paused)
3
6 reps
65%
3
Front Squat (Barbell)
3
8 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Lat Pulldown
2
2
8 reps
12 reps
-
-
6
Reverse Hyperextension
3
5 reps
RPE 10
7
Step-Up (Weighted)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
2 reps
6 reps
95%
75%
2
Bench Press (Paused)
3
6 reps
65%
3
Front Squat (Barbell)
3
8 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Lat Pulldown
2
2
8 reps
12 reps
-
-
6
Reverse Hyperextension
3
5 reps
RPE 10
7
Step-Up (Weighted)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
6 reps
85%
75%
2
Bench Press (Paused)
3
6 reps
65%
3
Front Squat (Barbell)
3
8 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Lat Pulldown
2
2
8 reps
12 reps
-
-
6
Reverse Hyperextension
3
5 reps
RPE 10
7
Step-Up (Weighted)
3
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
1 Set
3 Reps
4 Reps
8 Reps
80%
75%
65%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
3
Chest Fly (Machine)
3 Sets
12 Reps
@6
4
Bench Press (Close Grip)
1 Set
2 Sets
6 Reps
8 Reps
@7.5-8.5
@7.5-8.5
5
Tricep Extension (Cable)
3 Sets
12 Reps
@6
6
Dip (Weighted)
2 Sets
6 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
6 Reps
80%
70%
2
Larsen Press (Barbell)
3 Sets
8 Reps
65%
3
Deadlift (Paused)
3 Sets
5 Reps
70%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@6
5
Leg Extension
3 Sets
3 Reps
@8
6
Leg Press
3 Sets
12 Reps
@6
7
Copenhagen Plank
2 Sets
1 mins
@10
Day 3
1
Bench Press (Paused)
2 Sets
1 Set
2 Reps
8 Reps
75%
60%
2
Larsen Press (Barbell)
3 Sets
8 Reps
65%
3
Push Press (Barbell)
3 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
5
Rear Delt Fly (Machine)
2 Sets
12 Reps
@6.5
6
Pull-Up (Weighted)
5 Sets
2 Reps
-
7
Farmer's Walk (Weighted)
3 Sets
2 mins
@8
8
Shrug (Dumbbell)
2 Sets
@6
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
3 Reps
6 Reps
85%
75%
2
Bench Press (Paused)
3 Sets
6 Reps
65%
3
Front Squat (Barbell)
3 Sets
8 Reps
@6
4
Leg Curl
3 Sets
12 Reps
@8
5
Step-Up (Weighted)
3 Sets
15 Reps
@8
6
Reverse Hyperextension
3 Sets
5 Reps
@10
7
Lat Pulldown
2 Sets
2 Sets
8 Reps
12 Reps
@8
@8