logo
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
    Jun 18, 2025 12:27

Summary

Unleash your strength with the Powerlift program, a comprehensive 6-week plan designed for serious lifters. Committing to 7 days a week, you'll tackle essential lifts like squats, bench presses, and deadlifts, focusing on building raw power and technique. Each workout is structured around progressive overload, ensuring you push your limits safely while mastering your form. Equip yourself with a full gym and get ready to transform your strength and physique!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.7%
Glutes
15%
Upper Back
14.3%
Lats
9.6%
Chest
8.5%
Hamstrings
8%
Triceps
5.7%
Front Delts
4.8%
Abs
4.8%
Biceps
4.1%
Adductors
3.4%
Lower Back
2.4%
Middle Delts
0.8%
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
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
-