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SHOOKS POWERLIFTING 3 DAY SPLIT

by Ethan S.

Program Description

**SHOOKS PL** is a comprehensive 15-week program designed to challenge your strength and endurance with 45 training sessions. Each week, you'll engage in a mix of barbell and machine exercises targeting major muscle groups, including legs, chest, and back, ensuring a balanced approach to building muscle and enhancing performance. With a focus on progressive overload, you'll push your limits through varied rep ranges and intensities, keeping your workouts dynamic and effective. Get ready to transform your physique and elevate your lifting game!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    15 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 01, 2026 08:10
  • Last Edited
    Mar 01, 2026 08:34
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Quadriceps
12.6%
Hamstrings
12.6%
Front Delts
12.1%
Glutes
9.5%
Chest
7.4%
Middle Delts
6.3%
Abs
5.8%
Biceps
4.7%
Lats
3.2%
Upper Back
3.2%
Lower Back
2.6%
Adductors
2.1%
Forearms
1.6%
Rear Delts
1.6%
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Plank
1
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Plank
1
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Plank
1
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Plank
1
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Plank
1
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Plank
1
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Plank
1
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Plank
1
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Plank
1
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Plank
1
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Plank
1
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Plank
1
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Plank
1
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Plank
1
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Plank
1
2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
6 reps
4 reps
1 reps
RPE 8
RPE 8
RPE 10
2
Cable Low Row
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
6 reps
4 reps
1 reps
RPE 8
RPE 8
RPE 10
2
Cable Low Row
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
6 reps
4 reps
1 reps
RPE 8
RPE 8
RPE 10
2
Cable Low Row
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
6 reps
4 reps
1 reps
RPE 8
RPE 8
RPE 10
2
Cable Low Row
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
6 reps
4 reps
1 reps
RPE 8
RPE 8
RPE 10
2
Cable Low Row
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
6 reps
4 reps
1 reps
RPE 8
RPE 8
RPE 10
2
Cable Low Row
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
6 reps
4 reps
1 reps
RPE 8
RPE 8
RPE 10
2
Cable Low Row
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
6 reps
4 reps
1 reps
RPE 8
RPE 8
RPE 10
2
Cable Low Row
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
6 reps
4 reps
1 reps
RPE 8
RPE 8
RPE 10
2
Cable Low Row
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
6 reps
4 reps
1 reps
RPE 8
RPE 8
RPE 10
2
Cable Low Row
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
6 reps
4 reps
1 reps
RPE 8
RPE 8
RPE 10
2
Cable Low Row
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
6 reps
4 reps
1 reps
RPE 8
RPE 8
RPE 10
2
Cable Low Row
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
6 reps
4 reps
1 reps
RPE 8
RPE 8
RPE 10
2
Cable Low Row
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
6 reps
4 reps
1 reps
RPE 8
RPE 8
RPE 10
2
Cable Low Row
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
6 reps
4 reps
1 reps
RPE 8
RPE 8
RPE 10
2
Cable Low Row
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Week 1
1 / 15 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
10 Reps
6 Reps
3 Reps
@8
@8
@8
2
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Plank
1 Set
2 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
6 Reps
3 Reps
@8
@8
@8
2
Chest Press (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Tricep Pushdown (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
6 Reps
4 Reps
1 Reps
@8
@8
@10
2
Cable Low Row
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Shoulder Press (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10