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9 week powerlifting program

by Marin Z.
2 athletes joined

Program Description

This program will help you reach your lifting goals and prepare you for crushing PR-s on the meet

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 16, 2025 04:42
  • Last Edited
    Apr 15, 2025 07:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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 Press
1 Set
3 Sets
4 Reps
4 Reps
77%
72%
3
Barbell Row
3 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