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Hriday's 3 week pre comp plan

by Hriday jangid

Program Description

Prepare to elevate your strength game with Hriday's 3-week pre-competition plan, designed specifically for intermediate lifters. This intensive program spans 11 training days, focusing on powerlifting fundamentals to maximize your performance. Each session, lasting around 70 minutes, incorporates essential lifts like the bench press, squat, and deadlift, ensuring you build both power and muscle. Get ready to push your limits and step onto the platform with confidence!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 13, 2026 03:19
  • Last Edited
    Mar 13, 2026 05:04
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.6%
Hamstrings
14.6%
Glutes
13.9%
Triceps
11.8%
Front Delts
9.7%
Chest
8.3%
Abs
5.9%
Upper Back
5%
Lower Back
4.1%
Lats
3.5%
Biceps
2.7%
Adductors
2.5%
Middle Delts
1.4%
Abductors
0.7%
Rear Delts
0.7%
Forearms
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
1 reps
2 reps
4 reps
90%
85%
78%
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
1 reps
2 reps
4 reps
93%
90%
80%
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
1 reps
2 reps
4 reps
84%
80%
72%
2
Lat Pulldown
3
12 reps
RPE 6
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
1 reps
3 reps
3 reps
90%
83%
75%
2
Deadlift (Barbell)
1
2
4 reps
4 reps
85%
75%
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
1 reps
3 reps
3 reps
93%
85%
77%
2
Deadlift (Barbell)
1
2
4 reps
4 reps
88%
79%
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
1 reps
3 reps
3 reps
84%
80%
72%
2
Deadlift (Barbell)
1
1
3
1 reps
2 reps
2 reps
80%
75%
67%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1 reps
2 reps
6 reps
90%
85%
75%
2
Lat Pulldown
3
10 reps
RPE 7
3
Face Pull
3
10 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1 reps
2 reps
6 reps
93%
90%
78%
2
Lat Pulldown
3
10 reps
RPE 7
3
Face Pull
3
10 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
80%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
1 reps
2 reps
2 reps
90%
80%
72%
2
Squat (Barbell)
1
2
4 reps
7 reps
85%
75%
3
Hamstring Curl
3
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
1 reps
2 reps
2 reps
92%
85%
76%
2
Squat (Barbell)
1
2
4 reps
7 reps
88%
80%
3
Hamstring Curl
3
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Sets
1 Reps
2 Reps
4 Reps
90%
85%
78%
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
4
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
1 Reps
3 Reps
3 Reps
90%
83%
75%
2
Deadlift (Barbell)
1 Set
2 Sets
4 Reps
4 Reps
85%
75%
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
1 Reps
2 Reps
6 Reps
90%
85%
75%
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Face Pull
3 Sets
10 Reps
@7
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
4 Sets
1 Reps
2 Reps
2 Reps
90%
80%
72%
2
Squat (Barbell)
1 Set
2 Sets
4 Reps
7 Reps
85%
75%
3
Hamstring Curl
3 Sets
10 Reps
@7
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7