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Zack Omar Powerlifting

by taban B.
1 athletes joined

Program Description

**Zack Omar Powerlifting** is a comprehensive 6-week program designed for those looking to enhance their strength and powerlifting techniques. With 24 training days packed into this program, you'll focus on key lifts such as the bench press, squat, and deadlift, incorporating a mix of compound movements and accessory work to maximize your gains. Each session is tailored to progressively challenge your muscles while ensuring proper recovery, making it perfect for both beginners and seasoned lifters. Get ready to push your limits and achieve new personal bests!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 23, 2025 12:37
  • Last Edited
    Dec 23, 2025 01:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.3%
Front Delts
12.7%
Chest
9.8%
Quadriceps
9.8%
Hamstrings
9.8%
Glutes
7.3%
Forearms
6.1%
Upper Back
4.9%
Middle Delts
4.9%
Lats
3.7%
Biceps
3.7%
Abs
3.7%
Calves
2.4%
Rear Delts
2.4%
Lower Back
1.2%
Adductors
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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
10 reps
5 reps
50%
55%
65%
2
Bench Press (Wide Grip)
2
10 reps
50%
3
Incline Bench Press (Barbell)
2
8-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
15 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
10 reps
5 reps
60%
65%
70%
2
Bench Press (Wide Grip)
2
10 reps
60%
3
Incline Bench Press (Barbell)
2
8-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
15 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
10 reps
5 reps
60%
65%
70%
2
Bench Press (Wide Grip)
2
10 reps
60%
3
Incline Bench Press (Barbell)
2
8-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
15 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
10 reps
5 reps
60%
65%
70%
2
Bench Press (Wide Grip)
2
10 reps
60%
3
Incline Bench Press (Barbell)
2
8-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
15 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
10 reps
5 reps
60%
65%
70%
2
Bench Press (Wide Grip)
2
10 reps
60%
3
Incline Bench Press (Barbell)
2
8-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
15 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
10 reps
5 reps
60%
65%
70%
2
Bench Press (Wide Grip)
2
10 reps
60%
3
Incline Bench Press (Barbell)
2
8-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
15 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
10 reps
8 reps
5 reps
50%
55%
60%
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8.5
5A
Wrist Extension (Dumbbell)
3
AMRAP
RPE 9.5
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
60%
65%
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8.5
5A
Wrist Extension (Dumbbell)
3
AMRAP
RPE 9.5
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
60%
65%
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8.5
5A
Wrist Extension (Dumbbell)
3
AMRAP
RPE 9.5
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
60%
65%
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8.5
5A
Wrist Extension (Dumbbell)
3
AMRAP
RPE 9.5
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
60%
65%
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8.5
5A
Wrist Extension (Dumbbell)
3
AMRAP
RPE 9.5
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
60%
65%
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8.5
5A
Wrist Extension (Dumbbell)
3
AMRAP
RPE 9.5
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
5 reps
50%
55%
60%
2
Box Squat (Barbell)
3
10 reps
RPE 8.5
3
Leg Extension
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
5 reps
60%
65%
70%
2
Box Squat (Barbell)
3
10 reps
RPE 8.5
3
Leg Extension
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
5 reps
60%
65%
70%
2
Box Squat (Barbell)
3
10 reps
RPE 8.5
3
Leg Extension
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
5 reps
60%
65%
70%
2
Box Squat (Barbell)
3
10 reps
RPE 8.5
3
Leg Extension
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
5 reps
60%
65%
70%
2
Box Squat (Barbell)
3
10 reps
RPE 8.5
3
Leg Extension
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
5 reps
60%
65%
70%
2
Box Squat (Barbell)
3
10 reps
RPE 8.5
3
Leg Extension
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Lying Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
50%
2
Behind-the-Neck Push Press
2
10 reps
RPE 8.5
3
Bench Press (Wide Grip)
2
10-15 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Face Pull
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
60%
2
Behind-the-Neck Push Press
2
10 reps
RPE 8.5
3
Bench Press (Wide Grip)
2
10-15 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Face Pull
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
60%
2
Behind-the-Neck Push Press
2
10 reps
RPE 8.5
3
Bench Press (Wide Grip)
2
10-15 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Face Pull
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
60%
2
Behind-the-Neck Push Press
2
10 reps
RPE 8.5
3
Bench Press (Wide Grip)
2
10-15 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Face Pull
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
60%
2
Behind-the-Neck Push Press
2
10 reps
RPE 8.5
3
Bench Press (Wide Grip)
2
10-15 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Face Pull
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
60%
2
Behind-the-Neck Push Press
2
10 reps
RPE 8.5
3
Bench Press (Wide Grip)
2
10-15 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Face Pull
3
15 reps
RPE 8.5
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
50%
55%
65%
2
Bench Press (Wide Grip)
2 Sets
10 Reps
50%
3
Incline Bench Press (Barbell)
2 Sets
8-15 Reps
@8
4
Tricep Extension (Dumbbell)
2 Sets
15 Reps
@8.5
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@8.5
6
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@8.5
Day 2
1
Standing Pullover (Cable)
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
@8.5
@8.5
@8.5
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8.5
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
50%
55%
60%
4
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8.5
5A
Wrist Extension (Dumbbell)
3 Sets
AMRAP
@9.5
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@9.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
50%
55%
60%
2
Box Squat (Barbell)
3 Sets
10 Reps
@8.5
3
Leg Extension
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
@8
@8
@8
4
Lying Leg Curl
3 Sets
15 Reps
@8
5
Calf Raise (Leg Press)
3 Sets
15-30 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
50%
2
Behind-the-Neck Push Press
2 Sets
10 Reps
@8.5
3
Bench Press (Wide Grip)
2 Sets
10-15 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
5
Face Pull
3 Sets
15 Reps
@8.5