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napo powerlifting program

by Nakao Kenta

Program Description

12 weeks peaking for powerlifting competition

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 11, 2025 03:03
  • Last Edited
    Jun 11, 2025 04:15
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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
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
Lying Tricep Extension (Barbell)
4
12 reps
RPE 6
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
Lying Tricep Extension (Barbell)
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
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
Lying Tricep Extension (Barbell)
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
Lying Tricep Extension (Barbell)
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
Lying Tricep Extension (Barbell)
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
Lying Tricep Extension (Barbell)
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
Lying Tricep Extension (Barbell)
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
Lying Tricep Extension (Barbell)
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
Lying Tricep Extension (Barbell)
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
Lying Tricep Extension (Barbell)
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 Row
3 Sets
12 Reps
@6
4
Plank
3 Sets
1 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 Curl
4 Sets
8 Reps
@6
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
@6
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 Row
3 Sets
10 Reps
@6
5
Face Pull
4 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 Plank
3 Sets
0.5 mins
-