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BoostcampPNG

Powerlift

by Waldemar M.

Program Description

This is only for myself, f off (meant with love ofc🩵)

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 19, 2024 10:33
  • Last Edited
    May 21, 2024 11:55
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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 (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
2
Pull-Up (Weighted)
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
2
Pull-Up (Weighted)
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
2
Pull-Up (Weighted)
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Front Squat (Barbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Front Squat (Barbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Front Squat (Barbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
4 reps
3 reps
2
Front Squat (Barbell)
3
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
4 reps
3 reps
2
Front Squat (Barbell)
3
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
4 reps
3 reps
2
Front Squat (Barbell)
3
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
5
5 reps
2
Squat (Paused)
3
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
5
5 reps
2
Squat (Paused)
3
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
5
5 reps
2
Squat (Paused)
3
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
5 reps
4 reps
3 reps
1 reps
2
Pull-Up (Bodyweight)
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
5 reps
4 reps
3 reps
1 reps
2
Pull-Up (Bodyweight)
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
5 reps
4 reps
3 reps
1 reps
2
Pull-Up (Bodyweight)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
2
Military Press (Barbell)
3
8 reps
3
Bent Over Row (Barbell)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
2
Military Press (Barbell)
3
8 reps
3
Bent Over Row (Barbell)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
2
Military Press (Barbell)
3
8 reps
3
Bent Over Row (Barbell)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
5 reps
3 reps
2
Bench Press (Paused)
1
2
5 reps
3 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
5 reps
3 reps
2
Bench Press (Paused)
1
2
5 reps
3 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
5 reps
3 reps
2
Bench Press (Paused)
1
2
5 reps
3 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
2
Pull-Up (Weighted)
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
2
Pull-Up (Weighted)
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
2
Pull-Up (Weighted)
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Front Squat (Barbell)
3
8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Front Squat (Barbell)
3
8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Front Squat (Barbell)
3
8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
4 reps
3 reps
2
Front Squat (Barbell)
3
5 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
4 reps
3 reps
2
Front Squat (Barbell)
3
5 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
4 reps
3 reps
2
Front Squat (Barbell)
3
5 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
5
5 reps
2
Squat (Paused)
3
5 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
5
5 reps
2
Squat (Paused)
3
5 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
5
5 reps
2
Squat (Paused)
3
5 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
5 reps
4 reps
3 reps
1 reps
2
Pull-Up (Bodyweight)
3
8 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
5 reps
4 reps
3 reps
1 reps
2
Pull-Up (Bodyweight)
3
8 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
5 reps
4 reps
3 reps
1 reps
2
Pull-Up (Bodyweight)
3
8 reps
Week 1
1 / 6 Weeks
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
Day 3
1
Clean Deadlift
5 Sets
5 Reps
2
Squat (Paused)
3 Sets
5 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
8 Reps
2
Military Press (Barbell)
3 Sets
8 Reps
3
Bent Over Row (Barbell)
3 Sets
8 Reps
Day 5
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
Day 6
1
Squat (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
3 Sets
8 Reps
Day 7
1
Clean Deadlift
5 Sets
5 Reps
2
Squat (Paused)
3 Sets
5 Reps