Program Description
Are you tired of being weak and old? Here's a program just for you. This 12-week program is to build overall strength in the Squat, Bench, Overhead Press, and the Deadlift Weeks 1-5: Build a solid foundation Week 6: Deload week Weeks 7-11: Fine-tuning phase Week 12: 1RM (1 Rep Max) week Warm-ups Recommendation: Wenning warm-ups for 3x25 of 3 similar movements for the compound lifts. DO NOT GO HEAVY!!!! Always listen to your body and adjust lifts and/or exercises if needed. On rest days, do some cardio and/or mobility work.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 27, 2024 05:07
- Last EditedJun 18, 2025 10:54
Summary
Unlock your strength potential with the Power Strength program, a comprehensive 12-week journey designed for serious lifters. Committing just four days a week, you'll engage in focused workouts that blend heavy lifts like bench presses and squats with accessory movements to build muscle and enhance performance. Tailored for a garage gym setup, this program emphasizes progressive overload and technique refinement, ensuring you not only gain strength but also master your lifts. Get ready to transform your physique and elevate your training game!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6-6.5
2
Overhead Press (Barbell)
3
3 reps
RPE 6-6.5
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Hanging Leg Raise
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6-6.5
2
Overhead Press (Barbell)
3
3 reps
RPE 6-6.5
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Hanging Leg Raise
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6-6.5
2
Overhead Press (Barbell)
3
3 reps
RPE 6-6.5
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Hanging Leg Raise
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6-6.5
2
Overhead Press (Barbell)
3
3 reps
RPE 6-6.5
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Hanging Leg Raise
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6-6.5
2
Overhead Press (Barbell)
3
3 reps
RPE 6-6.5
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Hanging Leg Raise
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 6
2
Overhead Press (Barbell)
2
3 reps
RPE 6
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Hanging Leg Raise
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6-6.5
2
Overhead Press (Barbell)
3
3 reps
RPE 6-6.5
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Hanging Leg Raise
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6-6.5
2
Overhead Press (Barbell)
3
3 reps
RPE 6-6.5
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Hanging Leg Raise
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6-6.5
2
Overhead Press (Barbell)
3
3 reps
RPE 6-6.5
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Hanging Leg Raise
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6-6.5
2
Overhead Press (Barbell)
3
3 reps
RPE 6-6.5
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Hanging Leg Raise
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 6-6.5
2
Overhead Press (Barbell)
2
2 reps
RPE 6-6.5
3
Lunge (Dumbbell)
2
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
5
Hanging Leg Raise
1
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 10
2
Overhead Press (Barbell)
3
1 reps
RPE 10
3
Hanging Leg Raise
2
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6-6.5
2
Bench Press (Barbell)
3
3 reps
RPE 6-6.5
3
JM Press
3
8-10 reps
-
4
Bent Over Row (Barbell)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
2
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6-6.5
2
Bench Press (Barbell)
3
3 reps
RPE 6-6.5
3
JM Press
3
8-10 reps
-
4
Bent Over Row (Barbell)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
2
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6-6.5
2
Bench Press (Barbell)
3
3 reps
RPE 6-6.5
3
JM Press
3
8-10 reps
-
4
Bent Over Row (Barbell)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
2
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6-6.5
2
Bench Press (Barbell)
3
3 reps
RPE 6-6.5
3
JM Press
3
8-10 reps
-
4
Bent Over Row (Barbell)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
2
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6-6.5
2
Bench Press (Barbell)
3
3 reps
RPE 6-6.5
3
JM Press
3
8-10 reps
-
4
Bent Over Row (Barbell)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
2
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 6
2
Bench Press (Barbell)
2
2 reps
RPE 6
3
JM Press
3
8-10 reps
-
4
Bent Over Row (Barbell)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
2
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6-6.5
2
Bench Press (Barbell)
3
3 reps
RPE 6-6.5
3
JM Press
3
8-10 reps
-
4
Bent Over Row (Barbell)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
2
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6-6.5
2
Bench Press (Barbell)
3
3 reps
RPE 6-6.5
3
JM Press
3
8-10 reps
-
4
Bent Over Row (Barbell)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
2
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6-6.5
2
Bench Press (Barbell)
3
3 reps
RPE 6-6.5
3
JM Press
3
8-10 reps
-
4
Bent Over Row (Barbell)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
2
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6-6.5
2
Bench Press (Barbell)
3
3 reps
RPE 6-6.5
3
JM Press
3
8-10 reps
-
4
Bent Over Row (Barbell)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
2
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 6-6.5
2
Bench Press (Barbell)
2
2 reps
RPE 6-6.5
3
JM Press
2
8-10 reps
-
4
Bent Over Row (Barbell)
2
8-10 reps
-
5
Farmer's Walk (Weighted)
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 10
2
Bench Press (Barbell)
3
1 reps
RPE 10
3
Farmer's Walk (Weighted)
2
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Squat (Paused)
3
5 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
5
Cable Crunch
2
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Squat (Paused)
3
5 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
5
Cable Crunch
2
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Squat (Paused)
3
5 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
5
Cable Crunch
2
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Squat (Paused)
3
5 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
5
Cable Crunch
2
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Squat (Paused)
3
5 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
5
Cable Crunch
2
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
-
2
Squat (Paused)
2
5 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
5
Cable Crunch
2
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Squat (Paused)
3
5 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
5
Cable Crunch
2
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Squat (Paused)
3
5 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
5
Cable Crunch
2
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Squat (Paused)
3
5 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
5
Cable Crunch
2
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Squat (Paused)
3
5 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
5
Cable Crunch
2
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
-
2
Squat (Paused)
2
5 reps
-
3
Bench Press (Close Grip)
2
5 reps
-
4
Romanian Deadlift (Barbell)
2
5 reps
-
5
Cable Crunch
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
-
2
Rack Pull (Barbell)
3
5 reps
-
3A
Rear Delt Row
3
15-20 reps
-
3B
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Farmer's Walk (Weighted)
2
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
-
2
Rack Pull (Barbell)
3
5 reps
-
3A
Rear Delt Row
3
15-20 reps
-
3B
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Farmer's Walk (Weighted)
2
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
-
2
Rack Pull (Barbell)
3
5 reps
-
3A
Rear Delt Row
3
15-20 reps
-
3B
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Farmer's Walk (Weighted)
2
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
-
2
Rack Pull (Barbell)
3
5 reps
-
3A
Rear Delt Row
3
15-20 reps
-
3B
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Farmer's Walk (Weighted)
2
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
-
2
Rack Pull (Barbell)
3
5 reps
-
3A
Rear Delt Row
3
15-20 reps
-
3B
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Farmer's Walk (Weighted)
2
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
5 reps
-
2
Rack Pull (Barbell)
2
5 reps
-
3A
Rear Delt Row
3
15-20 reps
-
3B
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Farmer's Walk (Weighted)
2
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
-
2
Rack Pull (Barbell)
3
5 reps
-
3A
Rear Delt Row
3
15-20 reps
-
3B
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Farmer's Walk (Weighted)
2
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
-
2
Rack Pull (Barbell)
3
5 reps
-
3A
Rear Delt Row
3
15-20 reps
-
3B
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Farmer's Walk (Weighted)
2
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
-
2
Rack Pull (Barbell)
3
5 reps
-
3A
Rear Delt Row
3
15-20 reps
-
3B
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Farmer's Walk (Weighted)
2
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
-
2
Rack Pull (Barbell)
3
5 reps
-
3A
Rear Delt Row
3
15-20 reps
-
3B
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Farmer's Walk (Weighted)
2
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
5 reps
-
2
Rack Pull (Barbell)
2
5 reps
-
3A
Rear Delt Row
2
15-20 reps
-
3B
Lateral Raise (Dumbbell)
2
15-20 reps
-
4
Lat Pulldown
2
10-12 reps
-
5
Farmer's Walk (Weighted)
1
45 mins
-
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Paused)3 Sets
5 Reps
-
2
Squat (Paused)3 Sets
5 Reps
-
3
Bench Press (Close Grip)3 Sets
5 Reps
-
4
Romanian Deadlift (Barbell)3 Sets
5 Reps
-
5
Cable Crunch2 Sets
20-25 Reps
-
Day 4
1
Push Press (Barbell)3 Sets
5 Reps
-
2
Rack Pull (Barbell)3 Sets
5 Reps
-
3A
Rear Delt Row3 Sets
15-20 Reps
-
3B
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
-
4
Lat Pulldown3 Sets
10-12 Reps
-
5
Farmer's Walk (Weighted)2 Sets
45 mins
-
Day 1
1
Squat (Barbell)3 Sets
3 Reps
@6-6.5
2
Overhead Press (Barbell)3 Sets
3 Reps
@6-6.5
3
Lunge (Dumbbell)3 Sets
10-12 Reps
-
4
Seated Shoulder Press (Dumbbell)3 Sets
10-12 Reps
-
5
Hanging Leg Raise2 Sets
20-25 Reps
-
Day 2
1
Deadlift (Barbell)3 Sets
3 Reps
@6-6.5
2
Bench Press (Barbell)3 Sets
3 Reps
@6-6.5
3
JM Press3 Sets
8-10 Reps
-
4
Bent Over Row (Barbell)3 Sets
8-10 Reps
-
5
Farmer's Walk (Weighted)2 Sets
45 mins
-