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Powerlifting Program (1)
by MinhDucPowerlifting
306 athletes joined
5.0
(2 ratings)
Program Description
Total SBD, Strength & hypertrophy
Program Overview
Level
Intermediate
Goal
Athletics, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
100 minutes
Created
Jan 17, 2024 05:02
Last Edited
Jul 25, 2024 11:43
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Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
10 Reps
@9
4
Pendlay Row
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9.5
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@9.5
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
67%
2
Sumo Deadlift (Paused)
3 Sets
6 Reps
63%
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@8.5
4
Lying Leg Curl
4 Sets
12 Reps
@8.5
Day 2
1
Bench Press (Paused)
4 Sets
7 Reps
67%
2
Barbell Row
3 Sets
12 Reps
@8
3
Shoulder Press (Machine)
3 Sets
12 Reps
@8.5
4
Lat Pulldown
3 Sets
15 Reps
@9
5
Chest Fly (Machine)
3 Sets
15 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9.5
7
Tricep Extension (Cable)
3 Sets
15 Reps
@9
Day 3
1
Sumo Deadlift (Barbell)
4 Sets
7 Reps
67%
2
Bench Press (Paused)
3 Sets
5 Reps
60%
3
High Bar Squat (Barbell)
3 Sets
5 Reps
@8
4
Lying Leg Curl
4 Sets
15 Reps
@8
5
Leg Extension
2 Sets
15 Reps
@9.5
Day 5
1
Box Squat (Barbell)
3 Sets
6 Reps
65%
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8.5
4
Single Leg Press
3 Sets
10 Reps
@8.5
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
Tuấn HảiAge 42, Man
6 months ago
2 years of prior experience
More than expected strength gains
Less than expected muscle gains
No modifications
Good
Boostcamp UserAge 17, Man
6 months ago
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
Significant modifications
nice