Program Description
This is only for myself, f off (meant with love ofc🩵)
Program Overview
- LevelBeginner
- GoalPowerlifting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedMay 19, 2024 10:33
- Last EditedJun 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!
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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
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 Deadlift5 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 Deadlift5 Sets
5 Reps
-
2
Squat (Paused)3 Sets
5 Reps
-