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9-Week Meet Prep by Hart Mizell

by Hart M.
7 athletes joined

Program Description

Meet prep! This program runs 9 weeks (8 working weeks and one deload). Sessions take about 1.5 hours.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 30, 2024 01:15
  • Last Edited
    Jun 18, 2025 11:16

Summary

Get ready to elevate your performance with the **9-Week Meet Prep** program designed by Hart Mizell. This comprehensive 9-week plan focuses on building strength and perfecting your technique with four training days each week, specifically tailored for powerlifting enthusiasts. You'll tackle key lifts like squats, bench presses, and deadlifts, using a mix of barbell, machine, and dumbbell exercises to maximize your gains. Whether you're prepping for a competition or aiming to hit personal bests, this program will guide you every step of the way, ensuring you’re ready to dominate on meet day.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
2
1 reps
3 reps
5 reps
85%
80%
68%
2
Bench Press (Paused)
4
2
3 reps
5 reps
80%
68%
3
Wide Grip Lat Pulldown
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2
1 reps
3 reps
5 reps
87%
82%
70%
2
Bench Press (Paused)
5
3
3 reps
5 reps
82%
70%
3
Wide Grip Lat Pulldown
3
10 reps
RPE 7.5
4
Lying Leg Curl
3
10 reps
RPE 7.5
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
2
1 reps
2 reps
4 reps
89%
86%
72%
2
Bench Press (Paused)
5
2
2 reps
4 reps
86%
72%
3
Wide Grip Lat Pulldown
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
91%
85%
2
Bench Press (Paused)
1
3
1 reps
3 reps
88%
85%
3
Wide Grip Lat Pulldown
4
6 reps
RPE 8
4
Lying Leg Curl
4
6 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
5 reps
93%
65%
2
Bench Press (Paused)
1
3
1 reps
5 reps
92%
68%
3
Wide Grip Lat Pulldown
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1 reps
2 reps
5 reps
95%
85%
68%
2
Bench Press (Paused)
1
1
2
1 reps
2 reps
5 reps
94%
82%
68%
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
1 reps
1 reps
4 reps
97%
90%
72%
2
Bench Press (Paused)
1
5
1 reps
4 reps
96.5%
72%
3
Wide Grip Lat Pulldown
3
8 reps
RPE 8.5
4
Lying Leg Curl
3
8 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
1 reps
1 reps
3 reps
95%
88%
76%
2
Bench Press (Paused)
1
4
1 reps
3 reps
94%
76%
3
Wide Grip Lat Pulldown
4
6 reps
RPE 8
4
Lying Leg Curl
4
6 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
90%
82%
2
Bench Press (Paused)
1
3
1 reps
2 reps
90%
84%
3
Deadlift (Barbell)
1
2
1 reps
2 reps
90%
82%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4 reps
RPE 8
2
High Bar Squat (Barbell)
2
5 reps
65%
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
3 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
68%
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3 reps
RPE 8
2
High Bar Squat (Barbell)
2
5 reps
71%
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4 reps
RPE 8
2
High Bar Squat (Barbell)
2
4 reps
74%
3
Tricep Pushdown (Cable)
4
6 reps
RPE 8
4
Leg Extension
4
6 reps
RPE 8
5
Lat Pulldown (Close Grip)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
4 reps
4 reps
RPE 9
RPE 7
2
High Bar Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
RPE 7
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
3 reps
RPE 8.5
RPE 7.5
2
High Bar Squat (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
2 reps
2 reps
RPE 9
RPE 7
2
High Bar Squat (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 8
3
Tricep Pushdown (Cable)
3
8 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
4 reps
4 reps
RPE 8
RPE 7
2
High Bar Squat (Barbell)
1
2
2 reps
2 reps
RPE 8
RPE 7
3
Tricep Pushdown (Cable)
4
6 reps
RPE 8
4
Leg Extension
4
6 reps
RPE 8
5
Lat Pulldown (Close Grip)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
85%
78%
2
Bench Press (Paused)
1
3
1 reps
2 reps
85%
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 8
2
Board Press (bench)
4
5 reps
RPE 8
3
Lying Leg Curl
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Board Press (bench)
3
4 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 9
2
Board Press (bench)
4
3 reps
RPE 8
3
Lying Leg Curl
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
2 reps
RPE 9
2
Board Press (bench)
4
4 reps
RPE 9
3
Lying Leg Curl
4
6 reps
RPE 9
4
Tricep Pushdown (Cable)
4
6 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
2
3 reps
4 reps
RPE 9
RPE 8
2
Board Press (bench)
1
1
5 reps
5 reps
RPE 9
RPE 7
3
Lying Leg Curl
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
2
2 reps
5 reps
RPE 9
RPE 8
2
Board Press (bench)
1
1
6 reps
6 reps
RPE 8
RPE 7
3
Lying Leg Curl
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
2
1 reps
2 reps
RPE 8
RPE 8
2
Board Press (bench)
1
1
3 reps
3 reps
RPE 9
RPE 7
3
Lying Leg Curl
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
2
1 reps
4 reps
RPE 8
RPE 8
2
Board Press (bench)
1
1
4 reps
4 reps
RPE 8
RPE 7
3
Lying Leg Curl
4
6 reps
RPE 9
4
Tricep Pushdown (Cable)
4
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Banded Deadlift
4
4 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
3 reps
5 reps
82%
70%
2
Banded Deadlift
5
3 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Banded Deadlift
4
3 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
88%
85%
2
Banded Deadlift
2
2 reps
RPE 9
3
Leg Extension
4
6 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
6 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
92%
65%
2
Banded Deadlift
1
2
3 reps
3 reps
RPE 8
RPE 7
3
Leg Extension
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
1 reps
2 reps
5 reps
94%
85%
68%
2
Banded Deadlift
1
2
2 reps
4 reps
RPE 8
RPE 7
3
Leg Extension
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
1 reps
1 reps
4 reps
96.5%
90%
72%
2
Banded Deadlift
1
2
1 reps
2 reps
RPE 8
RPE 7
3
Leg Extension
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1 reps
1 reps
3 reps
94%
80%
76%
2
Banded Deadlift
1
2
1 reps
4 reps
RPE 8
RPE 7
3
Leg Extension
4
6 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
6 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
6 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
2 Sets
1 Reps
3 Reps
5 Reps
85%
80%
68%
2
Bench Press (Paused)
4 Sets
2 Sets
3 Reps
5 Reps
80%
68%
3
Wide Grip Lat Pulldown
3 Sets
8 Reps
@8
4
Lying Leg Curl
3 Sets
8 Reps
@8
5
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8
Day 2
1
Bench Press (Close Grip)
4 Sets
4 Reps
@8
2
High Bar Squat (Barbell)
2 Sets
5 Reps
65%
3
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@8
5
Lat Pulldown (Close Grip)
3 Sets
8 Reps
@8
Day 3
1
Squat (Paused)
4 Sets
4 Reps
@8
2
Board Press (bench)
4 Sets
5 Reps
@8
3
Lying Leg Curl
3 Sets
8 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
2 Sets
3 Reps
5 Reps
80%
68%
2
Banded Deadlift
4 Sets
4 Reps
@8
3
Leg Extension
3 Sets
8 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
8 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8