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The Triumvirate

by Alex Barbo

Program Description

Strength

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 02, 2025 08:29
  • Last Edited
    Jul 10, 2025 01:14

Summary

**The Triumvirate** is a focused 4-week strength training program designed to enhance your powerlifting skills through a structured 4-day split. Each week targets key lifts: Overhead Press, Deadlift, Bench Press, and Squats, ensuring balanced development across all major muscle groups. With a mix of barbell, dumbbell, and bodyweight exercises, you’ll build strength and improve your technique in a supportive gym environment. Get ready to elevate your lifting game and achieve your personal best!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.2%
Triceps
15.2%
Chest
12.4%
Hamstrings
11.4%
Upper Back
8.6%
Quadriceps
8.6%
Glutes
8.6%
Lats
5.7%
Abs
5.7%
Middle Delts
2.9%
Biceps
1.4%
Lower Back
1.4%
Adductors
1.4%
Abductors
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Dip (Bodyweight)
3
1
10 reps
-
-
3
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Dip (Bodyweight)
3
1
10 reps
-
-
3
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Dip (Bodyweight)
3
1
10 reps
-
-
3
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Dip (Bodyweight)
3
1
10 reps
-
-
3
Dumbbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Inverted Row
3
10 reps
-
3
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Inverted Row
3
10 reps
-
3
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Inverted Row
3
10 reps
-
3
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Inverted Row
3
10 reps
-
3
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Neutral Grip Dumbbell Bench Press
3
10 reps
-
3
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Neutral Grip Dumbbell Bench Press
3
10 reps
-
3
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Neutral Grip Dumbbell Bench Press
3
10 reps
-
3
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Neutral Grip Dumbbell Bench Press
3
10 reps
-
3
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press
3
10 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
3
10 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press
3
10 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Leg Press
3
10 reps
-
3
Leg Curl
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Dip (Bodyweight)
3 Sets
1 Set
10 Reps
-
-
3
Dumbbell Row
3 Sets
10 Reps
-
Day 2
1
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Inverted Row
3 Sets
10 Reps
-
3
Hanging Leg Raise
3 Sets
10 Reps
-
Day 3
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Neutral Grip Dumbbell Bench Press
3 Sets
10 Reps
-
3
Push Up
3 Sets
10 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Press
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-