logo
BoostcampPNG

Powerlifter strength

by David P.
1 athletes joined

Program Description

Powerlifting. It is using the 5-3-1 percentages but with a couple of added exercises that are beneficial

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 22, 2024 07:26
  • Last Edited
    Mar 01, 2026 05:55
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Quadriceps
11.7%
Front Delts
10%
Upper Back
9.8%
Hamstrings
9.7%
Glutes
7.4%
Abs
7.3%
Chest
7.1%
Lats
5.9%
Middle Delts
5.1%
Biceps
3%
Lower Back
2.9%
Forearms
2.6%
Rear Delts
2%
Calves
2%
Adductors
1.1%
Abductors
0.4%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
70%
3
Lat Pulldown
4
12 reps
RPE 6.5
4
Reverse Pec Deck
4
12 reps
RPE 6.5
5
Farmer's Walk (Weighted)
1
1
1
60 secs
50 secs
45 secs
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3
3 reps
3 reps
6 reps
5 reps
70%
80%
90%
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Lat Pulldown
4
12 reps
RPE 6.5
4
Reverse Pec Deck
4
12 reps
RPE 6.5
5
Farmer's Walk (Weighted)
1
1
1
60 secs
50 secs
45 secs
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
70%
3
Lat Pulldown
4
12 reps
RPE 6.5
4
Reverse Pec Deck
4
12 reps
RPE 6.5
5
Farmer's Walk (Weighted)
1
1
1
60 secs
50 secs
45 secs
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Bench Press (Barbell)
3
5 reps
70%
3
Lat Pulldown
3
12 reps
RPE 6.5
4
Reverse Pec Deck
3
12 reps
RPE 6.5
5
Farmer's Walk (Weighted)
1
60 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
1
5 reps
5 reps
6 reps
65%
70%
85%
2
Rack Pull (Barbell)
3
5 reps
RPE 7.5
3
Hip Thrust (Machine)
4
12 reps
RPE 6.5
4
Leg Curl
4
12 reps
RPE 6.5
5
Leg Extension
4
12 reps
RPE 6.5
6
Seated Row (Machine)
4
12 reps
RPE 7
7
Plank
1
1
1
60 secs
45 secs
40 secs
RPE 7.5
RPE 7.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
3 reps
3 reps
6 reps
5 reps
70%
80%
90%
70%
2
Rack Pull (Barbell)
3
5 reps
RPE 7.5
3
Hip Thrust (Machine)
4
12 reps
RPE 6.5
4
Leg Curl
4
12 reps
RPE 6.5
5
Leg Extension
4
12 reps
RPE 6.5
6
Seated Row (Machine)
4
12 reps
RPE 7
7
Plank
1
1
1
60 secs
45 secs
40 secs
RPE 7.5
RPE 7.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Rack Pull (Barbell)
3
5 reps
RPE 7.5
3
Hip Thrust (Machine)
4
12 reps
RPE 6.5
4
Leg Curl
4
12 reps
RPE 6.5
5
Leg Extension
4
12 reps
RPE 6.5
6
Seated Row (Machine)
4
12 reps
RPE 7
7
Plank
1
1
1
60 secs
45 secs
40 secs
RPE 7.5
RPE 7.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
3 reps
60%
60%
2
Rack Pull (Barbell)
3
5 reps
RPE 6
3
Hip Thrust (Machine)
3
12 reps
RPE 6.5
4
Leg Curl
3
12 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Seated Row (Machine)
3
12 reps
RPE 7
7
Plank
1
60 secs
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
5 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
12 reps
RPE 6.5
5
Incline Bench Press (Barbell)
4
10 reps
RPE 6.5
6
Farmer's Walk (Weighted)
1
1
1
60 secs
50 secs
45 secs
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
6 reps
5 reps
70%
80%
90%
70%
2
Overhead Press (Barbell)
5
5 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
12 reps
RPE 6.5
5
Incline Bench Press (Barbell)
4
10 reps
RPE 6.5
6
Farmer's Walk (Weighted)
1
1
1
60 secs
50 secs
45 secs
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
5 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
12 reps
RPE 6.5
5
Incline Bench Press (Barbell)
4
10 reps
RPE 6.5
6
Farmer's Walk (Weighted)
1
1
1
60 secs
50 secs
45 secs
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
3 reps
60%
60%
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Lat Pulldown
3
12 reps
RPE 6.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
5
Incline Bench Press (Barbell)
3
10 reps
RPE 6
6
Farmer's Walk (Weighted)
1
60 secs
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
5 reps
6 reps
65%
75%
85%
2
Leg Extension
4
12 reps
RPE 6.5
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
15 reps
RPE 6.5
6
Lying Leg Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
3 reps
3 reps
6 reps
5 reps
70%
80%
90%
70%
2
Leg Extension
4
12 reps
RPE 6.5
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
15 reps
RPE 6.5
6
Lying Leg Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Leg Extension
4
12 reps
RPE 6.5
3
Leg Press (45 Degrees)
4
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
15 reps
RPE 6.5
6
Lying Leg Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
3 reps
60%
60%
2
Leg Extension
3
12 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
15 reps
RPE 6.5
6
Lying Leg Raise
3
10 reps
RPE 7
7
Plank
1
60 secs
RPE 6.5
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
4 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
70%
3
Lat Pulldown
4 Sets
12 Reps
@6.5
4
Reverse Pec Deck
4 Sets
12 Reps
@6.5
5
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
60 secs
50 secs
45 secs
@8
@8
@8
Day 2
1
Deadlift (Barbell)
4 Sets
1 Set
1 Set
5 Reps
5 Reps
6 Reps
65%
70%
85%
2
Rack Pull (Barbell)
3 Sets
5 Reps
@7.5
3
Hip Thrust (Machine)
4 Sets
12 Reps
@6.5
4
Leg Curl
4 Sets
12 Reps
@6.5
5
Leg Extension
4 Sets
12 Reps
@6.5
6
Seated Row (Machine)
4 Sets
12 Reps
@7
7
Plank
1 Set
1 Set
1 Set
60 secs
45 secs
40 secs
@7.5
@7.5
@7.5
Day 3
1
Bench Press (Barbell)
4 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
5 Sets
5 Reps
@6.5
3
Lat Pulldown
4 Sets
12 Reps
@6.5
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
@6.5
5
Incline Bench Press (Barbell)
4 Sets
10 Reps
@6.5
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
60 secs
50 secs
45 secs
@7
@7
@7
Day 4
1
Squat (Barbell)
4 Sets
1 Set
1 Set
5 Reps
5 Reps
6 Reps
65%
75%
85%
2
Leg Extension
4 Sets
12 Reps
@6.5
3
Leg Press (45 Degrees)
4 Sets
10 Reps
@8
4
Leg Curl
4 Sets
12 Reps
@6.5
5
Seated Calf Raise
4 Sets
15 Reps
@6.5
6
Lying Leg Raise
4 Sets
10 Reps
@7