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Smalltown_guy Beginner Powerlifting Program

by Tim T.
5 athletes joined

Program Description

Increase total in the squat, bench, and deadlift. For beginner and early intermediate powerlifters. Read this before starting the program. This is a modified 5/3/1 method. As with the normal 5/3/1 method, utilize 90% of your actual 1RM as your training max. The last set in week three for squat bench and deadlift @ 90% should be an AMRAP @ RPE 9.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 04, 2024 11:38
  • Last Edited
    Mar 19, 2025 07:38

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
12.9%
Quadriceps
12.9%
Glutes
10%
Triceps
8.6%
Upper Back
8.6%
Front Delts
8.6%
Hamstrings
8%
Middle Delts
7.2%
Chest
7.2%
Lats
6.9%
Biceps
3.4%
Adductors
2.9%
Lower Back
2.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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 (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
65%
70%
2
Deadlift (Barbell)
5
10 reps
50%
3
Cable Crunch
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
75%
80%
2
Deadlift (Barbell)
5
10 reps
50%
3
Cable Crunch
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
85%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Cable Crunch
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
55%
60%
2
Deadlift (Barbell)
3
10 reps
50%
3
Cable Crunch
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
65%
70%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
75%
80%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
85%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
55%
60%
2
Overhead Press (Barbell)
3
10 reps
50%
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
65%
70%
2
Squat (Low Bar)
5
10 reps
50%
3
Cable Crunch
5
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
75%
80%
2
Squat (Low Bar)
5
10 reps
50%
3
Cable Crunch
5
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
85%
90%
2
Squat (Low Bar)
5
10 reps
50%
3
Cable Crunch
5
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
55%
60%
2
Squat (Low Bar)
3
10 reps
50%
3
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
65%
70%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
75%
80%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
85%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
55%
60%
2
Bench Press (Barbell)
3
10 reps
50%
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
70%
2
Squat (Low Bar)
5 Sets
10 Reps
50%
3
Cable Crunch
5 Sets
10 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
70%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Bent Over Row (Barbell)
5 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
70%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Cable Crunch
5 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
70%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Bent Over Row (Barbell)
5 Sets
10 Reps
@8