SAMA PT Powerlifting
Powerlifting programme designed for late intermediate lifters.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 3 | 4 reps | 76% |
| 2 | Face Pull | 3 | 8–12 reps | @9–10 |
| 3 | Landmine Press | 3 | 8–12 reps | @9–10 |
| 4 | Wrist Curls | 2 | 5–10 reps | @9–10 |
| 5 | Reverse Bicep Curl (EZ Bar) | 2 | 8–12 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Face Pull | 3 | 8–12 reps | @9–10 |
| 2 | Landmine Press | 3 | 8–12 reps | @9–10 |
| 3 | Wrist Curls | 2 | 8–12 reps | @9–10 |
| 4 | Reverse Bicep Curl (EZ Bar) | 2 | 8–12 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | 80% |
| 5 | 8 reps | 72% | ||
| 2 | Chin-Up (Weighted) | 3 | 5–10 reps | @9–10 |
| 3 | Bench Press (Dumbbell) | 2 | 5–10 reps | @9–10 |
| 4 | Lying Side Lateral Raise | 2 | 8–12 reps | @9–10 |
| 5 | Cable Low Row | 3 | 5–10 reps | @9–10 |
| Superset | ||||
| 6A | Bicep Curl (Cable) | 2 | 8–12 reps | @9–10 |
| 6B | Tricep Pushdown (Cable) | 2 | 8–12 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | 80% |
| 3 | 8 reps | 72% | ||
| 2 | Squat (Paused) | 3 | 4 reps | 75% |
| 3 | Seated Hamstring Curl | 2 | 8–12 reps | @9–10 |
| 4 | Reverse squat | 3 | 8–12 reps | @9–10 |
| 5 | Copenhagen Plank | 3 | 30–60 sec | @9–10 |
| 6 | Wood Chop | 2 | 8–12 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 1 | 5 reps | 80% |
| 5 | 8 reps | 72% | ||
| 2 | Chin-Up (Weighted) | 3 | 5–10 reps | @9–10 |
| 3 | Dip (Weighted) | 2 | 5–10 reps | @9–10 |
| 4 | Lying Side Lateral Raise | 3 | 8–12 reps | @9–10 |
| 5 | Single Arm Row (Cable) | 3 | 8–12 reps | @9–10 |
| 6 | Incline Curl (Dumbbell) | 2 | 8–12 reps | @9–10 |
| 7 | Incline Tricep Extension (Dumbbell) | 2 | 8–12 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | 80% |
| 5 | 8 reps | 72% | ||
| 2 | Deadlift (Paused) | 3 | 4 reps | 75% |
| 3 | Decline Sit Up (Weighted) | 3 | 8–12 reps | @9–10 |
| 4 | Single Leg Press | 2 | 8–12 reps | @9–10 |
| 5 | Seated Hamstring Curl | 2 | 8–12 reps | @9–10 |
| 6 | Single Leg Iso Extension | 3 | 30 sec | @9–10 |
Weeks 2–11 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, SAMA PT Powerlifting is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 11 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
SAMA PT Powerlifting is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 11 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
SAMA PT Powerlifting is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
