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Powerlifting Anterior Posterior (Off-season)

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Program Description

Powerlifting off season program focused on maximizing hypertrophy while maintaining skill adaptations. 3x hypertrophy frequency. Daily bench sessions, with squat and deadlift sessions alternating daily. Includes 1 weekly single for SBD each week. Abs/Shoulders/Arms focused by default. Change order of exercises for your desired physique goals. NOT a powerlifting prep program. Once you are 12-16 weeks out from a desired competition, find a program with higher SBD volume and better accessory specificity. Roughly based upon the philosophies of Matt Vena, TNF, and FazLifts.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 26, 2026 05:10
  • Last Edited
    Apr 01, 2026 05:53
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Front Delts
12.7%
Hamstrings
11.5%
Chest
10.9%
Glutes
10.3%
Quadriceps
8.5%
Abs
7.3%
Biceps
4.8%
Lats
4.8%
Upper Back
4.8%
Adductors
4.2%
Lower Back
3%
Forearms
1.2%
Abductors
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6 reps
RPE 9
2
Behind-The-Neck Press (Smith Machine)
2
4 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6 reps
RPE 9
4
Bench Press (Barbell)
1
3
1 reps
3 reps
80%
76%
5
Chest Fly (Machine)
1
4 reps
RPE 9
6
Squat (Low Bar)
1
2
1 reps
3 reps
80%
76%
7
Leg Extension
1
4 reps
RPE 9
8
Hip Adductor (Machine)
2
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
7 reps
RPE 9
2
Behind-The-Neck Press (Smith Machine)
2
5 reps
RPE 9
3
Tricep Pushdown (Cable)
2
7 reps
RPE 9
4
Bench Press (Barbell)
1
3
1 reps
3 reps
85%
78%
5
Chest Fly (Machine)
1
5 reps
RPE 9
6
Squat (Low Bar)
1
2
1 reps
3 reps
85%
78%
7
Leg Extension
1
5 reps
RPE 9
8
Hip Adductor (Machine)
2
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 9
2
Behind-The-Neck Press (Smith Machine)
2
6 reps
RPE 9
3
Tricep Pushdown (Cable)
2
7 reps
RPE 9
4
Bench Press (Barbell)
1
3
1 reps
3 reps
90%
80%
5
Chest Fly (Machine)
1
6 reps
RPE 9
6
Squat (Low Bar)
1
2
1 reps
3 reps
90%
80%
7
Leg Extension
1
6 reps
RPE 9
8
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6 reps
RPE 9
2
Pull-Up (Weighted)
1
4 reps
RPE 9
3
Cable Low Row
1
4 reps
RPE 9
4
T-Bar Row
2
4 reps
RPE 9
5
Bench Press (Barbell)
2
3 reps
76%
6
Long Pause Bench Press
2
3 reps
76%
7
Deadlift (Barbell)
3
3 reps
76%
8
Stiff Leg Deadlift
1
4 reps
RPE 9
9
Lying Leg Curl
2
6 reps
RPE 9
10
Hip Thrust (Machine)
1
6 reps
RPE 9
11
Hip Abductor (Machine)
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
7 reps
RPE 9
2
Pull-Up (Weighted)
1
5 reps
RPE 9
3
Cable Low Row
1
5 reps
RPE 9
4
T-Bar Row
2
5 reps
RPE 9
5
Bench Press (Barbell)
2
3 reps
78%
6
Long Pause Bench Press
2
3 reps
78%
7
Deadlift (Barbell)
3
3 reps
78%
8
Stiff Leg Deadlift
1
5 reps
RPE 9
9
Lying Leg Curl
2
7 reps
RPE 9
10
Hip Thrust (Machine)
1
7 reps
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8 reps
RPE 9
2
Pull-Up (Weighted)
1
6 reps
RPE 9
3
Cable Low Row
1
6 reps
RPE 9
4
T-Bar Row
2
6 reps
RPE 9
5
Bench Press (Barbell)
2
3 reps
80%
6
Long Pause Bench Press
2
3 reps
80%
7
Deadlift (Barbell)
3
3 reps
80%
8
Stiff Leg Deadlift
1
6 reps
RPE 9
9
Lying Leg Curl
2
8 reps
RPE 9
10
Hip Thrust (Machine)
1
8 reps
RPE 9
11
Hip Abductor (Machine)
1
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6 reps
RPE 9
2
Behind-The-Neck Press (Smith Machine)
2
4 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6 reps
RPE 9
4
Bench Press (Barbell)
4
3 reps
76%
5
Chest Fly (Machine)
1
4 reps
RPE 9
6
Squat (Low Bar)
3
3 reps
76%
7
Leg Extension
1
4 reps
RPE 9
8
Hip Adductor (Machine)
2
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
7 reps
RPE 9
2
Behind-The-Neck Press (Smith Machine)
2
5 reps
RPE 9
3
Tricep Pushdown (Cable)
2
7 reps
RPE 9
4
Bench Press (Barbell)
4
3 reps
78%
5
Chest Fly (Machine)
1
5 reps
RPE 9
6
Squat (Low Bar)
3
3 reps
78%
7
Leg Extension
1
5 reps
RPE 9
8
Hip Adductor (Machine)
2
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 9
2
Behind-The-Neck Press (Smith Machine)
2
6 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8 reps
RPE 9
4
Bench Press (Barbell)
4
3 reps
80%
5
Chest Fly (Machine)
1
6 reps
RPE 9
6
Squat (Low Bar)
3
3 reps
80%
7
Leg Extension
1
6 reps
RPE 9
8
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6 reps
RPE 9
2
Pull-Up (Weighted)
1
4 reps
RPE 9
3
Cable Low Row
1
4 reps
RPE 9
4
T-Bar Row
2
4 reps
RPE 9
5
Bench Press (Barbell)
2
3 reps
76%
6
Long Pause Bench Press
2
3 reps
76%
7
Deadlift (Barbell)
1
2
1 reps
3 reps
80%
76%
8
Stiff Leg Deadlift
1
4 reps
RPE 9
9
Lying Leg Curl
2
6 reps
RPE 9
10
Hip Thrust (Machine)
1
6 reps
RPE 9
11
Hip Abductor (Machine)
1
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
7 reps
RPE 9
2
Pull-Up (Weighted)
1
5 reps
RPE 9
3
Cable Low Row
1
5 reps
RPE 9
4
T-Bar Row
2
5 reps
RPE 9
5
Bench Press (Barbell)
2
3 reps
78%
6
Long Pause Bench Press
2
3 reps
78%
7
Deadlift (Barbell)
1
2
1 reps
3 reps
85%
78%
8
Stiff Leg Deadlift
1
5 reps
RPE 9
9
Lying Leg Curl
2
7 reps
RPE 9
10
Hip Thrust (Machine)
1
7 reps
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8 reps
RPE 9
2
Pull-Up (Weighted)
1
6 reps
RPE 9
3
Cable Low Row
1
6 reps
RPE 9
4
T-Bar Row
2
6 reps
RPE 9
5
Bench Press (Barbell)
2
3 reps
80%
6
Long Pause Bench Press
2
3 reps
80%
7
Deadlift (Barbell)
1
2
1 reps
3 reps
90%
80%
8
Stiff Leg Deadlift
1
6 reps
RPE 9
9
Lying Leg Curl
2
8 reps
RPE 9
10
Hip Thrust (Machine)
1
8 reps
RPE 9
11
Hip Abductor (Machine)
1
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6 reps
RPE 9
2
Behind-The-Neck Press (Smith Machine)
2
4 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6 reps
RPE 9
4
Bench Press (Barbell)
4
3 reps
76%
5
Chest Fly (Machine)
1
4 reps
RPE 9
6
Squat (Low Bar)
3
3 reps
76%
7
Leg Extension
1
4 reps
RPE 9
8
Hip Adductor (Machine)
2
4 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
7 reps
RPE 9
2
Behind-The-Neck Press (Smith Machine)
2
5 reps
RPE 9
3
Tricep Pushdown (Cable)
2
7 reps
RPE 9
4
Bench Press (Barbell)
4
3 reps
78%
5
Chest Fly (Machine)
1
5 reps
RPE 9
6
Squat (Low Bar)
3
3 reps
78%
7
Leg Extension
1
5 reps
RPE 9
8
Hip Adductor (Machine)
2
5 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 9
2
Behind-The-Neck Press (Smith Machine)
2
6 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8 reps
RPE 9
4
Bench Press (Barbell)
4
3 reps
80%
5
Chest Fly (Machine)
1
6 reps
RPE 9
6
Squat (Low Bar)
3
3 reps
80%
7
Leg Extension
1
6 reps
RPE 9
8
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6 reps
RPE 9
2
Pull-Up (Weighted)
1
4 reps
RPE 9
3
Cable Low Row
1
4 reps
RPE 9
4
T-Bar Row
2
4 reps
RPE 9
5
Bench Press (Barbell)
2
3 reps
76%
6
Long Pause Bench Press
2
3 reps
76%
7
Deadlift (Barbell)
3
3 reps
76%
8
Stiff Leg Deadlift
1
4 reps
RPE 9
9
Lying Leg Curl
2
6 reps
RPE 9
10
Hip Thrust (Machine)
1
6 reps
RPE 9
11
Hip Abductor (Machine)
1
6 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
7 reps
RPE 9
2
Pull-Up (Weighted)
1
5 reps
RPE 9
3
Cable Low Row
1
5 reps
RPE 9
4
T-Bar Row
2
5 reps
RPE 9
5
Bench Press (Barbell)
2
3 reps
78%
6
Long Pause Bench Press
2
3 reps
78%
7
Deadlift (Barbell)
3
3 reps
78%
8
Stiff Leg Deadlift
1
5 reps
RPE 9
9
Lying Leg Curl
2
7 reps
RPE 9
10
Hip Thrust (Machine)
1
7 reps
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8 reps
RPE 9
2
Pull-Up (Weighted)
1
6 reps
RPE 9
3
Cable Low Row
1
6 reps
RPE 9
4
T-Bar Row
2
6 reps
RPE 9
5
Bench Press (Barbell)
2
3 reps
80%
6
Long Pause Bench Press
2
3 reps
80%
7
Deadlift (Barbell)
3
3 reps
80%
8
Stiff Leg Deadlift
1
6 reps
RPE 9
9
Lying Leg Curl
2
8 reps
RPE 9
10
Hip Thrust (Machine)
1
8 reps
RPE 9
11
Hip Abductor (Machine)
1
8 reps
RPE 9
Week 1
1 / 3 Weeks
Day 2
1
Bicep Curl (Cable)
2 Sets
6 Reps
@9
2
Pull-Up (Weighted)
1 Set
4 Reps
@9
3
Cable Low Row
1 Set
4 Reps
@9
4
T-Bar Row
2 Sets
4 Reps
@9
5
Bench Press (Barbell)
2 Sets
3 Reps
76%
6
Long Pause Bench Press
2 Sets
3 Reps
76%
7
Deadlift (Barbell)
3 Sets
3 Reps
76%
8
Stiff Leg Deadlift
1 Set
4 Reps
@9
9
Lying Leg Curl
2 Sets
6 Reps
@9
10
Hip Thrust (Machine)
1 Set
6 Reps
@9
11
Hip Abductor (Machine)
1 Set
6 Reps
@9
Day 4
1
Bicep Curl (Cable)
2 Sets
6 Reps
@9
2
Pull-Up (Weighted)
1 Set
4 Reps
@9
3
Cable Low Row
1 Set
4 Reps
@9
4
T-Bar Row
2 Sets
4 Reps
@9
5
Bench Press (Barbell)
2 Sets
3 Reps
76%
6
Long Pause Bench Press
2 Sets
3 Reps
76%
7
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
80%
76%
8
Stiff Leg Deadlift
1 Set
4 Reps
@9
9
Lying Leg Curl
2 Sets
6 Reps
@9
10
Hip Thrust (Machine)
1 Set
6 Reps
@9
11
Hip Abductor (Machine)
1 Set
6 Reps
@9
Day 6
1
Bicep Curl (Cable)
2 Sets
6 Reps
@9
2
Pull-Up (Weighted)
1 Set
4 Reps
@9
3
Cable Low Row
1 Set
4 Reps
@9
4
T-Bar Row
2 Sets
4 Reps
@9
5
Bench Press (Barbell)
2 Sets
3 Reps
76%
6
Long Pause Bench Press
2 Sets
3 Reps
76%
7
Deadlift (Barbell)
3 Sets
3 Reps
76%
8
Stiff Leg Deadlift
1 Set
4 Reps
@9
9
Lying Leg Curl
2 Sets
6 Reps
@9
10
Hip Thrust (Machine)
1 Set
6 Reps
@9
11
Hip Abductor (Machine)
1 Set
6 Reps
@9
Day 1
1
Cable Crunch
2 Sets
6 Reps
@9
2
Behind-The-Neck Press (Smith Machine)
2 Sets
4 Reps
@9
3
Tricep Pushdown (Cable)
2 Sets
6 Reps
@9
4
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
80%
76%
5
Chest Fly (Machine)
1 Set
4 Reps
@9
6
Squat (Low Bar)
1 Set
2 Sets
1 Reps
3 Reps
80%
76%
7
Leg Extension
1 Set
4 Reps
@9
8
Hip Adductor (Machine)
2 Sets
4 Reps
@9
Day 3
1
Cable Crunch
2 Sets
6 Reps
@9
2
Behind-The-Neck Press (Smith Machine)
2 Sets
4 Reps
@9
3
Tricep Pushdown (Cable)
2 Sets
6 Reps
@9
4
Bench Press (Barbell)
4 Sets
3 Reps
76%
5
Chest Fly (Machine)
1 Set
4 Reps
@9
6
Squat (Low Bar)
3 Sets
3 Reps
76%
7
Leg Extension
1 Set
4 Reps
@9
8
Hip Adductor (Machine)
2 Sets
4 Reps
@9
Day 5
1
Cable Crunch
2 Sets
6 Reps
@9
2
Behind-The-Neck Press (Smith Machine)
2 Sets
4 Reps
@9
3
Tricep Pushdown (Cable)
2 Sets
6 Reps
@9
4
Bench Press (Barbell)
4 Sets
3 Reps
76%
5
Chest Fly (Machine)
1 Set
4 Reps
@9
6
Squat (Low Bar)
3 Sets
3 Reps
76%
7
Leg Extension
1 Set
4 Reps
@9
8
Hip Adductor (Machine)
2 Sets
4 Reps
@9