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PMPO Final Version

by P K.

Program Description

Tämän treeniohjelman tarkoitus on saada voimanostoliikkeiden 1RM nousemaan nopeasti.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 17, 2025 12:01
  • Last Edited
    Jun 18, 2025 11:17

Summary

The PMPO Final Version is a dynamic 5-week program designed for serious lifters looking to maximize strength and muscle gains. With four training days each week, you'll tackle foundational barbell movements like the Bench Press, Squat, and Deadlift, progressively increasing intensity to push your limits. Each session is strategically structured to enhance your performance, ensuring you build strength efficiently while targeting key muscle groups. Get ready to elevate your training and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
3
Bench Press (Close Grip)
4
6 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Bench Press (Close Grip)
3
5 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
65%
2
Squat (Low Bar)
3
5 reps
65%
3
Deadlift (Barbell)
3
5 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
80%
85%
88%
96%
100%
2
Bench Press (Close Grip)
3
5 reps
70%
3
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
RPE 8
2
Bench Press (Paused)
4
6 reps
RPE 6.5
3
Squat (Paused)
3
5 reps
RPE 7
4
Leg Press
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
2 reps
RPE 8.5
2
Bench Press (Paused)
4
5 reps
RPE 6.5
3
Squat (Paused)
3
4 reps
RPE 7.5
4
Leg Press
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1 reps
RPE 9
2
Bench Press (Paused)
3
4 reps
RPE 7
3
Squat (Paused)
2
3 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
65%
2
Squat (Low Bar)
3
5 reps
65%
3
Deadlift (Barbell)
3
5 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
80%
85%
88%
96%
100%
2
Squat (Paused)
2
3 reps
70%
3
Leg Press
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Barbell Row
4
10 reps
RPE 7
5
Seated Hamstring Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
RPE 8.5
2
Bench Press (Barbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5
4
Barbell Row
4
8 reps
RPE 7.5
5
Seated Hamstring Curl
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Seated Hamstring Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
65%
2
Squat (Low Bar)
3
5 reps
65%
3
Deadlift (Barbell)
3
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
80%
85%
88%
96%
100%
2
Romanian Deadlift (Barbell)
2
6 reps
70%
3
Abs Crunch (Machine)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
RPE 7
2
Squat (Smith Machine)
3
10 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 6.5
4
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Squat (Smith Machine)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
4
Abs Crunch (Machine)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Squat (Smith Machine)
2
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 7
4
Abs Crunch (Machine)
2
15 reps
RPE 8
Week 1
1 / 5 Weeks
Day 4
1
Bench Press (Barbell)
6 Sets
6 Reps
@7
2
Squat (Smith Machine)
3 Sets
10 Reps
@6.5
3
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@6.5
4
Abs Crunch (Machine)
3 Sets
15 Reps
@7
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
3
Bench Press (Close Grip)
4 Sets
8 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
Day 2
1
Squat (Low Bar)
5 Sets
3 Reps
@8
2
Bench Press (Paused)
4 Sets
6 Reps
@6.5
3
Squat (Paused)
3 Sets
5 Reps
@7
4
Leg Press
3 Sets
15 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
8 Reps
@6.5
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Barbell Row
4 Sets
10 Reps
@7
5
Seated Hamstring Curl
3 Sets
15 Reps
@7