Program Description
This program will help you reach your lifting goals and prepare you for crushing PR-s on the meet
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length9 weeks
- Time Per Workout90 minutes
- CreatedMar 16, 2025 04:42
- Last EditedJun 18, 2025 12:28
Summary
Unleash your strength with this comprehensive 9-week powerlifting program designed for serious lifters. Committing just four days a week, you'll focus on mastering the squat, bench press, and deadlift, while incorporating accessory exercises to enhance your overall performance. Each session is meticulously crafted to build strength and technique, ensuring you progress week after week. Perfect for those ready to elevate their lifting game and achieve impressive results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
RPE 6
RPE 6
2
Bench Press (Paused)
1
3
1 reps
4 reps
RPE 6
RPE 6
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
85%
75%
2
Bench Press (Paused)
1
3
1 reps
4 reps
85%
77%
3
Tricep Rope Push Down (Cable)
3
13 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
90%
80%
2
Bench Press (Paused)
1
3
1 reps
4 reps
90%
82%
3
Tricep Rope Push Down (Cable)
3
14 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
95%
85%
2
Bench Press (Paused)
1
3
1 reps
4 reps
95%
87%
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
80%
65%
2
Bench Press (Paused)
1
3
1 reps
4 reps
82%
70%
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
90%
83%
2
Bench Press (Paused)
1
3
1 reps
2 reps
90%
85%
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
93%
86%
2
Bench Press (Paused)
1
3
1 reps
2 reps
93%
88%
3
Tricep Rope Push Down (Cable)
3
13 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
95%
88%
2
Bench Press (Paused)
1
3
1 reps
2 reps
95%
90%
3
Tricep Rope Push Down (Cable)
3
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
85%
72%
2
Bench Press (Barbell)
1
3
1 reps
3 reps
87%
75%
3
Deadlift (Barbell)
1
4
1 reps
1 reps
85%
77%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
1 reps
1 reps
85%
75%
2
Tempo Bench Press
1
3
4 reps
4 reps
77%
72%
3
Barbell Row
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
1 reps
1 reps
90%
80%
2
Tempo Bench Press
1
3
4 reps
4 reps
80%
75%
3
Barbell Row
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
1 reps
1 reps
92%
82%
2
Tempo Bench Press
1
3
4 reps
4 reps
82%
77%
3
Barbell Row
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
1 reps
1 reps
95%
85%
2
Tempo Bench Press
1
3
4 reps
4 reps
85%
80%
3
Barbell Row
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
1 reps
70%
2
Tempo Bench Press
4
4 reps
65%
3
Barbell Row
3
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
2 reps
87%
82%
2
Long Pause Bench Press
1
3
1 reps
4 reps
85%
77%
3
Barbell Row
3
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
2 reps
92%
87%
2
Long Pause Bench Press
1
3
1 reps
4 reps
90%
80%
3
Barbell Row
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
2 reps
96%
90%
2
Long Pause Bench Press
1
3
1 reps
4 reps
92%
82%
3
Barbell Row
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
75%
2
Bench Press (Barbell)
3
3 reps
72%
3
Deadlift (Barbell)
4
1 reps
77%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 6
2
Bench Press (Close Grip)
3
6-8 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 6
2
Bench Press (Close Grip)
3
6-8 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Bench Press (Close Grip)
3
6-8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Bench Press (Close Grip)
3
6-8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 6
2
Bench Press (Close Grip)
3
6-8 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
1 reps
4 reps
RPE 7
RPE 7
2
Bench Press (Close Grip)
3
4-6 reps
RPE 7
3
Push Up (Weighted)
3
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
1 reps
4 reps
RPE 7
RPE 7
2
Bench Press (Close Grip)
3
4-6 reps
RPE 7
3
Push Up (Weighted)
3
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
1 reps
4 reps
RPE 7
RPE 7
2
Bench Press (Close Grip)
3
4-6 reps
RPE 7
3
Push Up (Weighted)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6-7
RPE 8-9
RPE 9.5-10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6-7
RPE 8-9
RPE 9.5-10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6-7
RPE 8-9
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 6
2
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 6
2
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 7
2
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 7
2
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 6
2
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
3
Pull-Up (Weighted)
2
6-8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
3
Pull-Up (Weighted)
2
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
3
Pull-Up (Weighted)
2
6-8 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)1 Set
3 Sets
1 Reps
4 Reps
@6
@6
2
Bench Press (Paused)1 Set
3 Sets
1 Reps
4 Reps
@6
@6
3
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)1 Set
9 Sets
1 Reps
1 Reps
85%
75%
2
Tempo Bench Press1 Set
3 Sets
4 Reps
4 Reps
77%
72%
3
Barbell Row3 Sets
8-12 Reps
@7
Day 3
1
Squat (Paused)3 Sets
5 Reps
@6
2
Bench Press (Close Grip)3 Sets
6-8 Reps
@6
3
Bulgarian Split Squat (Dumbbell)2 Sets
8-12 Reps
@7
4
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
@7
Day 4
1
Deadlift (Paused)3 Sets
5 Reps
@6
2
Pull-Up (Bodyweight)3 Sets
6-10 Reps
@7
3
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
@7
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@7