Program Description
12 weeks peaking for powerlifting competition
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJun 11, 2025 03:03
- Last EditedJun 18, 2025 12:44
Summary
Unlock your strength potential with the Napo Powerlifting Program, a comprehensive 12-week journey designed for dedicated lifters. Training four days a week, you'll focus on key lifts like squats, bench presses, and deadlifts, incorporating both paused and dynamic movements to build raw power and muscle. Each session is strategically structured to enhance your technique and maximize your gains, ensuring you progress steadily toward your lifting goals. Equip yourself with a full gym and get ready to transform your strength!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
3 reps
5 reps
75%
70%
2
Bench Press (Paused)
1
3
3 reps
6 reps
76%
65%
3
Cable Low Row
3
12 reps
RPE 6
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
3 reps
5 reps
77%
68%
2
Bench Press (Paused)
1
4
3 reps
6 reps
76%
65%
3
Cable Low Row
3
12 reps
RPE 6
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
3 reps
5 reps
79%
70%
2
Bench Press (Paused)
1
4
3 reps
6 reps
76%
65%
3
Cable Low Row
3
12 reps
RPE 6
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
3 reps
5 reps
81%
72%
2
Bench Press (Paused)
1
4
3 reps
6 reps
76%
65%
3
Cable Low Row
3
12 reps
RPE 7
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
1 reps
3 reps
86%
77%
2
Bench Press (Paused)
1
1 reps
85%
3
Bench Press (Barbell)
5
5 reps
75%
4
Cable Low Row
3
10 reps
RPE 7
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
1 reps
3 reps
88%
74%
2
Bench Press (Paused)
1
1 reps
86%
3
Bench Press (Barbell)
5
6 reps
75%
4
Cable Low Row
3
10 reps
RPE 8
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6
1 reps
3 reps
90%
79%
2
Bench Press (Paused)
1
1 reps
87%
3
Bench Press (Barbell)
5
6 reps
77%
4
Cable Low Row
3
10 reps
RPE 8
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6
1 reps
2 reps
92%
80%
2
Bench Press (Paused)
1
1 reps
89%
3
Bench Press (Barbell)
4
6 reps
79%
4
Cable Low Row
3
10 reps
RPE 8
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
1 reps
3 reps
93%
86%
2
Bench Press (Barbell)
1
6
1 reps
2 reps
94%
85%
3
Cable Low Row
3
10 reps
RPE 7
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6
1 reps
2 reps
94%
82%
2
Bench Press (Barbell)
1
5
1 reps
2 reps
95%
86%
3
Cable Low Row
3
10 reps
RPE 8
4
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6
1 reps
2 reps
95%
79%
2
Bench Press (Barbell)
1
4
1 reps
2 reps
96%
87%
3
Cable Low Row
3
10 reps
RPE 8
4
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
69%
2
Bench Press (Barbell)
6
1 reps
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Bench Press (Close Grip)
3
7 reps
65%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
4
Hammer Curl
4
8 reps
RPE 6
5
Dip (Weighted)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
71%
2
Bench Press (Close Grip)
4
8 reps
66%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
4
Hammer Curl
4
8 reps
RPE 6
5
Dip (Weighted)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
73%
2
Bench Press (Close Grip)
4
8 reps
67%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
4
Hammer Curl
4
8 reps
RPE 6
5
Lying Tricep Extension (Barbell)
4
12 reps
RPE 6
6
Dip (Weighted)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Bench Press (Close Grip)
4
8 reps
68%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Hammer Curl
4
8 reps
RPE 7
5
Dip (Weighted)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
4 reps
81%
70%
2
Bench Press (Close Grip)
4
6 reps
70%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 8
5
Dip (Weighted)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
4 reps
83%
72%
2
Bench Press (Close Grip)
4
6 reps
71%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 8
5
Dip (Weighted)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
4 reps
85%
74%
2
Bench Press (Close Grip)
5
6 reps
72%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 8
5
Dip (Weighted)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
2 reps
3 reps
87%
72%
2
Bench Press (Close Grip)
5
6 reps
73%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 8
5
Dip (Weighted)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
88%
74%
2
Bench Press (Close Grip)
4
6 reps
70%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
4 reps
89%
75%
2
Bench Press (Close Grip)
4
6 reps
71%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Dip (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
91%
76%
2
Bench Press (Close Grip)
5
6 reps
72%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Hammer Curl
3
8 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
66%
2
Bench Press (Close Grip)
4
1 reps
72%
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 6
2
Overhead Press (Barbell)
3
8 reps
RPE 6
3
Pull-Up (Weighted)
3
8 reps
RPE 6
4
Dumbbell Row
3
10 reps
RPE 6
5
Face Pull
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 6
2
Overhead Press (Barbell)
3
8 reps
RPE 6
3
Pull-Up (Weighted)
3
8 reps
RPE 6
4
Dumbbell Row
3
10 reps
RPE 6
5
Face Pull
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Pull-Up (Weighted)
3
8 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 7
5
Face Pull
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Pull-Up (Weighted)
3
8 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 7
5
Face Pull
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Dumbbell Row
3
10 reps
RPE 8
5
Face Pull
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Dumbbell Row
3
10 reps
RPE 8
5
Face Pull
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Dumbbell Row
3
10 reps
RPE 8
5
Face Pull
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Dumbbell Row
3
10 reps
RPE 8
5
Face Pull
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Dumbbell Row
3
10 reps
RPE 8
5
Face Pull
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Dumbbell Row
3
10 reps
RPE 8
5
Face Pull
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Overhead Press (Barbell)
2
8 reps
RPE 7
3
Pull-Up (Weighted)
2
10 reps
RPE 7
4
Dumbbell Row
3
8 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
64%
2
Bench Press (Barbell)
4
5 reps
73%
3
Romanian Deadlift (Barbell)
3
8 reps
40%
4
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
65%
2
Bench Press (Barbell)
4
5 reps
74%
3
Romanian Deadlift (Barbell)
3
8 reps
41%
4
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
66%
2
Bench Press (Barbell)
4
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8 reps
42%
4
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
67%
2
Bench Press (Barbell)
4
5 reps
76%
3
Romanian Deadlift (Barbell)
3
8 reps
43%
4
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
72%
2
Bench Press (Barbell)
5
3 reps
81%
3
Deadlift (Barbell)
4
6 reps
52%
4
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
74%
2
Bench Press (Barbell)
5
3 reps
82%
3
Deadlift (Barbell)
5
6 reps
53%
4
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
73%
2
Bench Press (Barbell)
5
3 reps
83%
3
Deadlift (Barbell)
5
5 reps
54%
4
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
74%
2
Bench Press (Barbell)
6
2 reps
85%
3
Deadlift (Barbell)
5
4 reps
55%
4
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
72%
2
Bench Press (Barbell)
4
3 reps
81%
3
Deadlift (Barbell)
5
4 reps
56%
4
Side Plank
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
74%
2
Bench Press (Barbell)
5
3 reps
82%
3
Deadlift (Barbell)
4
4 reps
53%
4
Side Plank
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
73%
2
Bench Press (Barbell)
4
3 reps
83%
3
Deadlift (Barbell)
4
3 reps
54%
4
Side Plank
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
Day 5
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1
Squat (Paused)1 Set
3 Sets
3 Reps
5 Reps
75%
70%
2
Bench Press (Paused)1 Set
3 Sets
3 Reps
6 Reps
76%
65%
3
Cable Low Row3 Sets
12 Reps
@6
4
Plank3 Sets
1 mins
-
Day 3
1
High Bar Squat (Barbell)3 Sets
8 Reps
@6
2
Overhead Press (Barbell)3 Sets
8 Reps
@6
3
Pull-Up (Weighted)3 Sets
8 Reps
@6
4
Dumbbell Row3 Sets
10 Reps
@6
5
Face Pull4 Sets
12 Reps
@6
Day 4
1
Squat (Barbell)4 Sets
7 Reps
64%
2
Bench Press (Barbell)4 Sets
5 Reps
73%
3
Romanian Deadlift (Barbell)3 Sets
8 Reps
40%
4
Side Plank3 Sets
0.5 mins
-
Day 2
1
Deadlift (Barbell)3 Sets
6 Reps
70%
2
Bench Press (Close Grip)3 Sets
7 Reps
65%
3
Lat Pulldown (Close Grip)3 Sets
12 Reps
@6
4
Hammer Curl4 Sets
8 Reps
@6
5
Dip (Weighted)4 Sets
12 Reps
@7