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BoostcampPNG

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
    May 17, 2025 03:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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