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Power Plan

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Program Description

Gain strength lololo

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 28, 2025 09:16
  • Last Edited
    Jun 18, 2025 09:56

Summary

Unleash your strength with the Power Plan, a focused 4-week program designed for serious lifters ready to elevate their game. Committing to six days a week, you'll engage in heavy squat and deadlift sessions, complemented by targeted accessory work to build muscle and enhance performance. Each workout is meticulously crafted to challenge your limits and promote growth, ensuring you maximize your gains. Equip yourself with a full gym and get ready to transform your strength and physique!
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Competition Style)
3
4 reps
RPE 8
2
ACC Tempo Squat
2
0.03 mins
RPE 6
3
Stiff-Leg Deadlifts
3
8 reps
RPE 5
4
Bulgarian Split Squats
3
8 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 6
6
Hack Squat
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Competition Style)
3
4 reps
RPE 8
2
Squat (Paused)
2
0.02 mins
RPE 6
3
Stiff-Leg Deadlifts
3
8 reps
RPE 5
4
Bulgarian Split Squats
3
8 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 6
6
Hack Squat
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Competition Style)
3
4 reps
RPE 8
2
Front Squat (Barbell)
2
5 reps
RPE 6
3
Stiff-Leg Deadlifts
3
8 reps
RPE 5
4
Bulgarian Split Squats
3
8 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 6
6
Hack Squat
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Competition Style)
2
5 reps
RPE 8
2
Hack Squat
2
3 reps
RPE 6
3
Stiff-Leg Deadlifts
3
8 reps
RPE 5
4
Bulgarian Split Squats
3
8 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
4
0.02 mins
RPE 7
3
Lat Pulldown
3
8 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
5
Chest Supported Row (Machine)
3
6 reps
RPE 7
6
Skull Crusher (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Spoto Press
4
0.01 mins
RPE 7
3
Lat Pulldown
3
8 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
5
Chest Supported Row (Machine)
3
6 reps
RPE 7
6
Skull Crusher (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
RPE 8
2
Bench Press (Close Grip)
4
3 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
5
Chest Supported Row (Machine)
3
6 reps
RPE 7
6
Skull Crusher (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Tempo Bench Press
4
0.03 mins
RPE 7
3
Lat Pulldown
3
8 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
5
Chest Supported Row (Machine)
3
6 reps
RPE 7
6
Skull Crusher (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Deadlift (Deficit)
3
4 reps
RPE 7
3
Hack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 6
5
Hip Abductor (Machine)
3
8 reps
RPE 5
6
Back Extension (Weighted)
3
6 reps
RPE 7
7
Preacher Curl (Dumbbell)
2
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Deadlift (Paused)
3
0.01 mins
RPE 7
3
Squat (Barbell)
3
6 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 6
5
Hip Abductor (Machine)
3
8 reps
RPE 5
6
Back Extension (Weighted)
3
6 reps
RPE 7
7
Preacher Curl (Dumbbell)
2
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Squat (Barbell)
2
6 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 6
5
Hip Abductor (Machine)
3
8 reps
RPE 5
6
Back Extension (Weighted)
3
6 reps
RPE 7
7
Preacher Curl (Dumbbell)
2
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
RPE 8
2
Deficit Deadlift Paused
4
4 reps
RPE 7
3
Hack Squat
3
6 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 6
5
Hip Abductor (Machine)
3
8 reps
RPE 5
6
Back Extension (Weighted)
3
6 reps
RPE 7
7
Preacher Curl (Dumbbell)
2
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
4
6 reps
RPE 7
3
Barbell Row
3
6 reps
RPE 8
4
Chest Fly (Cable)
3
8 reps
RPE 6
5
Preacher Curl (EZ Bar)
3
6 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
7
Lateral Raise (Cable)
2
8 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
4
6 reps
RPE 7
3
Barbell Row
3
6 reps
RPE 8
4
Chest Fly (Cable)
3
8 reps
RPE 6
5
Preacher Curl (EZ Bar)
3
6 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
7
Lateral Raise (Cable)
2
8 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
4
6 reps
RPE 7
3
Barbell Row
3
6 reps
RPE 8
4
Chest Fly (Cable)
3
8 reps
RPE 6
5
Preacher Curl (EZ Bar)
3
6 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
7
Lateral Raise (Cable)
2
8 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
4
6 reps
RPE 7
3
Barbell Row
3
6 reps
RPE 8
4
Chest Fly (Cable)
3
8 reps
RPE 6
5
Preacher Curl (EZ Bar)
3
6 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
7
Lateral Raise (Cable)
2
8 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Speed Squat (65–70% 1RM)
3
4 reps
RPE 7
2
Deficit Deadlift (Barbell)
3
5 reps
RPE 7
3
Calf Raise (Machine)
3
6 reps
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Speed Squat (65–70% 1RM)
2
5 reps
RPE 7
2
Deadlift (Paused)
3
0.01 mins
RPE 7
3
Calf Raise (Machine)
3
6 reps
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Speed Squat (65–70% 1RM)
3
4 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7
3
Calf Raise (Machine)
3
6 reps
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Speed Squat (65–70% 1RM)
2
5 reps
RPE 7
2
Deficit Deadlift Paused
4
5 reps
RPE 7
3
Calf Raise (Machine)
3
6 reps
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Bench (65–70% 1RM)
2
4 reps
RPE 7
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 6
3
Dip (Weighted)
4
6 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Skull Crusher (Barbell)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
4
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Bench (65–70% 1RM)
3
3 reps
RPE 7
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 6
3
Dip (Weighted)
4
6 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Skull Crusher (Barbell)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
4
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Bench (65–70% 1RM)
2
4 reps
RPE 7
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 6
3
Dip (Weighted)
4
6 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Skull Crusher (Barbell)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
4
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Bench (65–70% 1RM)
3
3 reps
RPE 7
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 6
3
Dip (Weighted)
4
6 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Skull Crusher (Barbell)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
4
8 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Squat (Competition Style)
3 Sets
4 Reps
@8
2
ACC Tempo Squat
2 Sets
0.03 mins
@6
3
Stiff-Leg Deadlifts
3 Sets
8 Reps
@5
4
Bulgarian Split Squats
3 Sets
8 Reps
@7
5
Seated Hamstring Curl
3 Sets
8 Reps
@6
6
Hack Squat
3 Sets
6 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
4 Reps
@8
2
Bench Press (Paused)
4 Sets
0.02 mins
@7
3
Lat Pulldown
3 Sets
8 Reps
@6
4
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@7
5
Chest Supported Row (Machine)
3 Sets
6 Reps
@7
6
Skull Crusher (Barbell)
3 Sets
8 Reps
@6
Day 3
1
Deadlift (Barbell)
2 Sets
3 Reps
@8
2
Deadlift (Deficit)
3 Sets
4 Reps
@7
3
Hack Squat
3 Sets
8 Reps
@7
4
Leg Extension
3 Sets
8 Reps
@6
5
Hip Abductor (Machine)
3 Sets
8 Reps
@5
6
Back Extension (Weighted)
3 Sets
6 Reps
@7
7
Preacher Curl (Dumbbell)
2 Sets
6 Reps
@7
Day 4
1
Bench Press (Close Grip)
3 Sets
6 Reps
@8
2
Shoulder Press (Plate Loaded)
4 Sets
6 Reps
@7
3
Barbell Row
3 Sets
6 Reps
@8
4
Chest Fly (Cable)
3 Sets
8 Reps
@6
5
Preacher Curl (EZ Bar)
3 Sets
6 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
7
Lateral Raise (Cable)
2 Sets
8 Reps
@5
Day 5
1
Speed Squat (65–70% 1RM)
3 Sets
4 Reps
@7
2
Deficit Deadlift (Barbell)
3 Sets
5 Reps
@7
3
Calf Raise (Machine)
3 Sets
6 Reps
@8
4
Leg Press
3 Sets
8 Reps
@8
5
Hammer Curl (Dumbbell)
3 Sets
6 Reps
@7
Day 6
1
Speed Bench (65–70% 1RM)
2 Sets
4 Reps
@7
2
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@6
3
Dip (Weighted)
4 Sets
6 Reps
@8
4
Lat Pulldown
3 Sets
5 Reps
@8
5
Skull Crusher (Barbell)
4 Sets
6 Reps
@8
6
Lateral Raise (Cable)
4 Sets
8 Reps
@6