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Powerlifting strength program

by EXELIDUS
5 athletes joined

Program Description

Do this everyday and you will become strong powerlifter

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    100 minutes
  • Created
    May 09, 2024 03:11
  • Last Edited
    Jun 18, 2025 11:20

Summary

Unlock your potential with this intensive 7-day powerlifting strength program designed to build your foundational strength and enhance your lifting technique. Each day focuses on key lifts like squats, deadlifts, and bench presses, incorporating high-intensity sets to challenge your limits. Perfect for those ready to push their boundaries, this program requires a full gym setup and is tailored for serious lifters aiming for significant gains. Get ready to elevate your training and achieve your strength goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
6 reps
80%
2
Deadlift (Barbell)
3
4 reps
90%
3
Leg Press (45 Degrees)
4
5 reps
85%
4
Standing Calf Raise
5
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6 reps
80%
2
Incline Bench Press (Barbell)
5
6 reps
80%
3
Pull-Up (Weighted)
4
12 reps
RPE 8
4
T-Bar Row
4
10 reps
RPE 8
5
One Arm Lateral Raise (Cable)
6
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
85%
2
Deadlift (Barbell)
5
6 reps
80%
3
Single Leg Press
3
4 reps
90%
4
Standing Calf Raise
5
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
90%
2
Incline Bench Press (Barbell)
5
6 reps
80%
3
Pull-Up (Weighted)
4
12 reps
RPE 9
4
Barbell Row
4
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
6
25 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
Week 1
1 / 1 Weeks
Day 1
1
Squat (Low Bar)
5 Sets
6 Reps
80%
2
Deadlift (Barbell)
3 Sets
4 Reps
90%
3
Leg Press (45 Degrees)
4 Sets
5 Reps
85%
4
Standing Calf Raise
5 Sets
12 Reps
@9.5
Day 2
1
Bench Press (Paused)
5 Sets
6 Reps
80%
2
Incline Bench Press (Barbell)
5 Sets
6 Reps
80%
3
Pull-Up (Weighted)
4 Sets
12 Reps
@8
4
T-Bar Row
4 Sets
10 Reps
@8
5
One Arm Lateral Raise (Cable)
6 Sets
25 Reps
@8
Day 3
1
Plank
1 Set
-
Day 4
1
Squat (Low Bar)
4 Sets
5 Reps
85%
2
Deadlift (Barbell)
5 Sets
6 Reps
80%
3
Single Leg Press
3 Sets
4 Reps
90%
4
Standing Calf Raise
5 Sets
12 Reps
@9
Day 6
1
Bench Press (Paused)
3 Sets
4 Reps
90%
2
Incline Bench Press (Barbell)
5 Sets
6 Reps
80%
3
Pull-Up (Weighted)
4 Sets
12 Reps
@9
4
Barbell Row
4 Sets
10 Reps
@9
5
One Arm Lateral Raise (Cable)
6 Sets
25 Reps
@8
Day 5
1
Plank
1 Set
-
Day 7
1
Plank
1 Set
-