70s Power lifter 2.0
Virtually the same program that Alex Bromley designed with 3-4 exercise changes to fit my goals. Rep ranges, percentages and sets all remained the same.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 10 reps | 60% |
| 2 | Bench Press (Wide Grip) | 2 | 10 reps | @6–7 |
| 3 | Incline Bench Press (Barbell) | 2 | 10 reps | @6–7 |
| 4 | Pull-Up (Assisted) | 3 | 15 reps | @6–7 |
| 5 | T-Bar Row | 3 | 15 reps | @6–7 |
| 6 | Bicep Curl (Barbell) | 3 | 15 reps | @6–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 10 reps | 60% |
| 2 | Wide Squat | 2 | 10 reps | @6–7 |
| 3 | Hack Squat | 2 | 10 reps | @6–7 |
| 4 | Leg Extension | 3 | 15 reps | — |
| 5 | Seated Calf Raise | 3 | 15 reps | — |
| 6 | Sit Up | 3 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 10 reps | 60% |
| 2 | Bench Press (Wide Grip) | 2 | 10 reps | @6–7 |
| 3 | Seated Shoulder Press (Dumbbell) | 2 | 10 reps | @6–7 |
| 4 | Lateral Raise (Dumbbell) | 3 | 15 reps | — |
| 5 | Skull Crusher (Barbell) | 3 | 15 reps | — |
| 6 | Tricep Rope Push Down (Cable) | 3 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 10 reps | 60% |
| 2 | Romanian Deadlift (Barbell) | 2 | 10 reps | @6–7 |
| 3 | Back Extension (Weighted) | 2 | 10 reps | @6–7 |
| 4 | Bent Over Row (Barbell) | 3 | 15 reps | — |
| 5 | Hamstring Curl | 3 | 15 reps | — |
| 6 | Leg Raise (Captain's Chair) | 3 | 15 reps | — |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 70s Power lifter 2.0 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 110 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.
70s Power lifter 2.0 is structured around 4 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
70s Power lifter 2.0 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
