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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
    Apr 28, 2025 05:21
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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
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