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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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13%
Front Delts
10.9%
Chest
10.4%
Glutes
9.3%
Hamstrings
8.5%
Upper Back
8.3%
Lats
8.3%
Middle Delts
7%
Triceps
6.3%
Calves
5.8%
Abs
3.7%
Biceps
2.8%
Adductors
2.1%
Lower Back
1.9%
Rear Delts
1.4%
Abductors
0.5%
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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
-