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Powerlifting Strength 1

by Leandro Tavarez
20 athletes joined

Program Description

Increase Strength for powerlifting

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    100 minutes
  • Created
    Mar 21, 2024 02:25
  • Last Edited
    Jun 18, 2025 08:22

Summary

Unleash your inner power with the **Powerlifting Strength 1** program, a focused 5-week journey designed for serious lifters. Train four days a week with a mix of essential barbell and dumbbell exercises, including paused bench presses and deadlifts, to build raw strength and muscle. Each session is carefully structured to progressively challenge you, ensuring you hit your lifting goals with confidence. Perfect for those with a garage gym setup, this program will help you maximize your gains and elevate your performance in the weight room.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 6
RPE 7
2
Tempo Bench
3
6 reps
65%
3
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 6
4
Hip Adductor (Machine)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Incline Curl (Dumbbell)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 7
RPE 8
2
Tempo Bench
3
6 reps
65%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
5 reps
5 reps
RPE 8
RPE 8
RPE 6
2
Tempo Bench
3
6 reps
65%
3
Hip Adductor (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 10
RPE 9
2
Tempo Bench
3
6 reps
65%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
4
Hip Adductor (Machine)
4
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 6
2
Tempo Bench
3
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
RPE 6
RPE 7
2
Bench Press (Close Grip)
2
6 reps
RPE 7
3
Deadlift (Barbell)
3
6 reps
50%
4
Lat Pulldown
3
12 reps
RPE 7
5
Single Arm High Row (Cable)
2
12 reps
RPE 7
6
Reverse Pec Deck
2
12 reps
RPE 7
7
Lateral Raise (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
RPE 6
RPE 8
2
Bench Press (Close Grip)
2
6 reps
RPE 8
3
Deadlift (Barbell)
3
6 reps
50%
4
Lat Pulldown
4
12 reps
RPE 8
5
Single Arm High Row (Cable)
2
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Lateral Raise (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
RPE 8
RPE 9
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Lat Pulldown
4
12 reps
RPE 8
4
Single Arm High Row (Cable)
2
12 reps
RPE 8
5
Reverse Pec Deck
3
12 reps
RPE 8
6
Lateral Raise (Machine)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Close Grip)
1
1
6 reps
6 reps
RPE 8
RPE 10
3
Deadlift (Barbell)
3
6 reps
50%
4
Lat Pulldown
2
12 reps
RPE 7
5
Single Arm High Row (Cable)
1
12 reps
RPE 7
6
Reverse Pec Deck
2
12 reps
RPE 8
7
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 6
2
Deadlift (Barbell)
2
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 6
RPE 7
2
Squat (Low Bar)
3
6 reps
50%
3
Seated Hamstring Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 7
5
Alternating Dumbbell Curl
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 7
RPE 8
2
Squat (Low Bar)
3
6 reps
50%
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Alternating Dumbbell Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 9
2
Squat (Low Bar)
3
6 reps
50%
3
Seated Hamstring Curl
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Alternating Dumbbell Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 10
2
Squat (Low Bar)
3
6 reps
50%
3
Seated Hamstring Curl
3
12 reps
RPE 10
4
Hip Adductor (Machine)
4
12 reps
RPE 9
5
Alternating Dumbbell Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 6
2
Squat (Low Bar)
2
3 reps
RPE 6
3
Bench Press (Paused)
3
3 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
6 reps
RPE 6
RPE 7
2
Larsen Press (Barbell)
2
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
6 reps
RPE 7
RPE 8
2
Larsen Press (Barbell)
2
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
6 reps
RPE 8
RPE 9
2
Larsen Press (Barbell)
2
6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
RPE 10
2
Larsen Press (Barbell)
2
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Week 1
1 / 5 Weeks
Day 4
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
6 Reps
@6
@7
2
Larsen Press (Barbell)
2 Sets
6 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@6
@7
2
Squat (Low Bar)
3 Sets
6 Reps
50%
3
Seated Hamstring Curl
2 Sets
12 Reps
@7
4
Hip Adductor (Machine)
3 Sets
12 Reps
@7
5
Alternating Dumbbell Curl
2 Sets
12 Reps
@7
Day 2
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
5 Reps
@6
@7
2
Bench Press (Close Grip)
2 Sets
6 Reps
@7
3
Deadlift (Barbell)
3 Sets
6 Reps
50%
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Single Arm High Row (Cable)
2 Sets
12 Reps
@7
6
Reverse Pec Deck
2 Sets
12 Reps
@7
7
Lateral Raise (Machine)
3 Sets
15 Reps
@7
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
1 Reps
5 Reps
@6
@7
2
Tempo Bench
3 Sets
6 Reps
65%
3
Bulgarian Split Squat (Dumbbell)
1 Set
10 Reps
@6
4
Hip Adductor (Machine)
3 Sets
12 Reps
@7
5
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@7
6
Incline Curl (Dumbbell)
2 Sets
12 Reps
@7