Program Description
Embark on an 8-week journey with Modliżul’s program, designed specifically for novice lifters looking to build strength through powerlifting fundamentals. This comprehensive plan includes 32 training sessions, each lasting about 90 minutes, focusing on key lifts such as squats, deadlifts, and bench presses. With a full gym required, you'll gain hands-on experience with essential equipment, ensuring you develop proper form and technique. Get ready to elevate your lifting game and achieve your strength goals!
Program Overview
- LevelNovice
- GoalPowerlifting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedAug 16, 2025 09:20
- Last EditedAug 16, 2025 09:41
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Extension
5
5 reps
-
5
Wide Grip Pull-Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Extension
5
5 reps
-
5
Wide Grip Pull-Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Extension
5
5 reps
-
5
Wide Grip Pull-Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Extension
5
5 reps
-
5
Wide Grip Pull-Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Extension
5
5 reps
-
5
Wide Grip Pull-Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Extension
5
5 reps
-
5
Wide Grip Pull-Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Extension
5
5 reps
-
5
Wide Grip Pull-Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Extension
5
5 reps
-
5
Wide Grip Pull-Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
6 reps
75%
3
Overhead Press (Barbell)
3
8 reps
-
4
Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
6 reps
75%
3
Overhead Press (Barbell)
3
8 reps
-
4
Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
6 reps
75%
3
Overhead Press (Barbell)
3
8 reps
-
4
Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
6 reps
75%
3
Overhead Press (Barbell)
3
8 reps
-
4
Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
6 reps
75%
3
Overhead Press (Barbell)
3
8 reps
-
4
Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
6 reps
75%
3
Overhead Press (Barbell)
3
8 reps
-
4
Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
6 reps
75%
3
Overhead Press (Barbell)
3
8 reps
-
4
Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
6 reps
75%
3
Overhead Press (Barbell)
3
8 reps
-
4
Split Squat (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
6
3 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
-
4
Good Morning
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
6
3 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
-
4
Good Morning
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
6
3 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
-
4
Good Morning
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
6
3 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
-
4
Good Morning
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
6
3 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
-
4
Good Morning
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
6
3 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
-
4
Good Morning
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
6
3 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
-
4
Good Morning
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
6
3 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
-
4
Good Morning
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
3 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
65%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
3 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
65%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
3 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
65%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
3 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
65%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
3 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
65%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
3 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
65%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
3 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
65%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
3 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
65%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Plank
3
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)5 Sets
5 Reps
-
2
Bench Press (Barbell)5 Sets
5 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
4
Leg Extension5 Sets
5 Reps
-
5
Wide Grip Pull-Up3 Sets
-
Day 2
1
Deadlift (Barbell)4 Sets
5 Reps
70%
2
Bench Press (Barbell)4 Sets
6 Reps
75%
3
Overhead Press (Barbell)3 Sets
8 Reps
-
4
Split Squat (Barbell)3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)4 Sets
3 Reps
85%
2
Bench Press (Barbell)6 Sets
3 Reps
70%
3
Bent Over Row (Barbell)4 Sets
8 Reps
-
4
Good Morning3 Sets
8 Reps
-
Day 4
1
Deficit Deadlift (Barbell)4 Sets
3 Reps
75%
2
Romanian Deadlift (Barbell)3 Sets
8 Reps
65%
3
Hip Thrust (Barbell)3 Sets
10 Reps
-
4
Plank3 Sets
-