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Powerlifting meet prep

by Alex H.
24 athletes joined

Program Description

6 weeks out from powerlifting meet focus on the big three.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 19, 2024 02:15
  • Last Edited
    Jun 18, 2025 12:15

Summary

Prepare to elevate your strength with our 6-week Powerlifting Meet Prep program, designed for dedicated lifters ready to maximize their performance. Training three times a week, you'll focus on key lifts like the squat, bench press, and deadlift, incorporating both barbell and machine exercises to build muscle and enhance technique. Each session is structured to progressively challenge your limits, ensuring you're primed for competition day. Get ready to crush your goals and step onto the platform with confidence!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.8%
Front Delts
10.7%
Hamstrings
10.1%
Chest
9.6%
Glutes
9.5%
Triceps
8.5%
Upper Back
7.8%
Middle Delts
7.3%
Lats
6.3%
Biceps
5.8%
Lower Back
2.9%
Abs
2.4%
Adductors
1.9%
Forearms
0.5%
Rear Delts
0.5%
Abductors
0.5%
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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 (Paused)
1
2
2
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Hack Squat
3
10 reps
RPE 7.5
3
Tricep Extension (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 7
5
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7
6
Leg Curl
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Hack Squat
3
10 reps
RPE 7.5
3
Tricep Extension (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 7
5
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7
6
Leg Curl
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Hack Squat
3
10 reps
RPE 7.5
3
Tricep Extension (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 7
5
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7
6
Leg Curl
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Hack Squat
3
10 reps
RPE 7.5
3
Tricep Extension (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 7
5
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7
6
Leg Curl
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Hack Squat
3
10 reps
RPE 7.5
3
Tricep Extension (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 7
5
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7
6
Leg Curl
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Bench Press (Paused)
4
10 reps
RPE 6
3
Deadlift (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
T-Bar Row
3
12 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
T-Bar Row
3
12 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
T-Bar Row
3
12 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
T-Bar Row
3
12 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
T-Bar Row
3
12 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Single Arm Iso Row
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Single Arm Iso Row
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Single Arm Iso Row
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Single Arm Iso Row
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Single Arm Iso Row
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
2 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
Hack Squat
3 Sets
10 Reps
@7.5
3
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@6
@7
@8
4
Upright Row (Barbell)
3 Sets
12 Reps
@7
5
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@7
6
Leg Curl
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
T-Bar Row
3 Sets
12 Reps
@7
3
Chest Fly (Machine)
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7.5
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
4
Single Arm Iso Row
3 Sets
12 Reps
@7
5
Lat Pulldown
3 Sets
12 Reps
@7