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BoostcampPNG

PL program

by Philip K.
1 athletes joined

Program Description

PL program

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 19, 2024 11:21
  • Last Edited
    Jun 30, 2025 12:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
3
8 reps
69%
3
Bench Press (Close Grip)
3
6 reps
RPE 7
4
Dumbbell Row
4
10-12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
82%
2
Bench Press (Barbell)
3
8 reps
71%
3
Bench Press (Close Grip)
3
6 reps
RPE 7.5
4
Dumbbell Row
4
10-12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
84%
2
Bench Press (Barbell)
4
7 reps
73%
3
Bench Press (Close Grip)
3
6 reps
RPE 8
4
Dumbbell Row
4
8-10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
86%
2
Bench Press (Barbell)
4
7 reps
75%
3
Bench Press (Close Grip)
3
6 reps
RPE 8.5
4
Dumbbell Row
4
8-10 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
73%
2
Bench Press (Barbell)
3
6 reps
73%
3
Bench Press (Close Grip)
2
5 reps
RPE 7
4
Dumbbell Row
3
8-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1 reps
RPE 6.5
2
Bench Press (Barbell)
4
6 reps
75%
3
Bench Press (Close Grip)
3
5 reps
RPE 7
4
Dumbbell Row
3
8-10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1 reps
RPE 7.5
2
Bench Press (Barbell)
4
6 reps
77%
3
Bench Press (Close Grip)
3
5 reps
RPE 8
4
Dumbbell Row
3
6-8 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1 reps
RPE 8.5
2
Bench Press (Barbell)
4
5 reps
79%
3
Bench Press (Close Grip)
3
5 reps
RPE 9
4
Dumbbell Row
3
4-6 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
4-6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
74%
2
Bench Press (Barbell)
5
4 reps
72%
3
Pendlay Row
3
8-10 reps
RPE 7
4
Good Morning
3
10-12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
77%
2
Bench Press (Barbell)
5
4 reps
74%
3
Pendlay Row
3
8-10 reps
RPE 7.5
4
Good Morning
3
10-12 reps
RPE 7.5
5
Rear Delt Fly (Cable)
4
8-10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
79%
2
Bench Press (Barbell)
5
4 reps
76%
3
Pendlay Row
3
5-7 reps
RPE 8
4
Good Morning
3
8-10 reps
RPE 8
5
Rear Delt Fly (Cable)
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
81%
2
Bench Press (Barbell)
5
4 reps
78%
3
Pendlay Row
3
5-7 reps
RPE 8.5
4
Good Morning
3
8-10 reps
RPE 8.5
5
Rear Delt Fly (Cable)
4
6-8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
79%
2
Bench Press (Barbell)
5
4 reps
78%
3
Pendlay Row
3
4-6 reps
RPE 7
4
Good Morning
3
6 reps
RPE 7
5
Rear Delt Fly (Cable)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
RPE 7
2
Bench Press (Barbell)
5
4 reps
80%
3
Pendlay Row
3
4-6 reps
RPE 7.5
4
Good Morning
3
8-10 reps
RPE 8
5
Rear Delt Fly (Cable)
4
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1 reps
RPE 8
2
Bench Press (Barbell)
5
4 reps
82%
3
Pendlay Row
3
4-6 reps
RPE 8.5
4
Good Morning
3
6-8 reps
RPE 8
5
Rear Delt Fly (Cable)
4
6-8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
RPE 8.5
2
Bench Press (Barbell)
5
3 reps
84%
3
Pendlay Row
3
4-6 reps
RPE 9
4
Good Morning
3
4-6 reps
RPE 8.5
5
Rear Delt Fly (Cable)
4
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
73%
2
Pin Press Bench (Barbell)
3
8-10 reps
RPE 7
3
Rack Pull (Barbell)
3
5-7 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
5
Leg Press
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Pin Press Bench (Barbell)
3
8-10 reps
RPE 7.5
3
Rack Pull (Barbell)
3
5-7 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7.5
5
Leg Press
3
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
77%
2
Pin Press Bench (Barbell)
3
4-6 reps
RPE 7.5
3
Rack Pull (Barbell)
3
5 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Leg Press
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
79%
2
Pin Press Bench (Barbell)
3
5 reps
RPE 8
3
Rack Pull (Barbell)
3
4 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
5
Leg Press
3
6-8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Pin Press Bench (Barbell)
3
6-8 reps
RPE 7
3
Rack Pull (Barbell)
3
6 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7
5
Leg Press
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Pin Press Bench (Barbell)
3
6-8 reps
RPE 7
3
Rack Pull (Barbell)
3
5-7 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Leg Press
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
78%
2
Pin Press Bench (Barbell)
3
4-6 reps
RPE 8
3
Rack Pull (Barbell)
3
4 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8.5
5
Leg Press
3
6-8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Pin Press Bench (Barbell)
3
3 reps
RPE 8.5
3
Rack Pull (Barbell)
3
3 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8.5
5
Leg Press
3
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 7
2
Legs Up Bench Press (Barbell)
3
6 reps
RPE 7
3
Deadlift (Paused)
4
4 reps
67%
4A
Hammer Curl
3
10-12 reps
RPE 8.5
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8.5
5
Lat Pulldown
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 7.5
2
Legs Up Bench Press (Barbell)
3
6 reps
RPE 7.5
3
Deadlift (Paused)
4
4 reps
69%
4A
Hammer Curl
3
10-12 reps
RPE 8.5
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8.5
5
Lat Pulldown
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 8
2
Legs Up Bench Press (Barbell)
3
6 reps
RPE 8
3
Deadlift (Paused)
4
4 reps
71%
4A
Hammer Curl
3
8-10 reps
RPE 8.5
4B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8.5
5
Lat Pulldown
3
8-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 8.5
2
Legs Up Bench Press (Barbell)
3
6 reps
RPE 8.5
3
Deadlift (Paused)
4
4 reps
73%
4A
Hammer Curl
3
8-10 reps
RPE 8.5
4B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8.5
5
Lat Pulldown
3
8-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
78%
2
Legs Up Bench Press (Barbell)
2
5 reps
RPE 8.5
3
Deadlift (Paused)
4
3 reps
72%
4A
Hammer Curl
3
8-10 reps
RPE 7
4B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 7
5
Lat Pulldown
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
RPE 7
2
Legs Up Bench Press (Barbell)
3
5 reps
RPE 7
3
Deadlift (Paused)
5
3 reps
74%
4A
Hammer Curl
3
8-10 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
RPE 8
2
Legs Up Bench Press (Barbell)
3
5 reps
RPE 8
3
Deadlift (Paused)
5
3 reps
76%
4A
Hammer Curl
3
6-8 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
5
Lat Pulldown
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
RPE 9
2
Legs Up Bench Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Paused)
5
2 reps
78%
4A
Hammer Curl
3
4-6 reps
RPE 8.5
4B
Reverse Bicep Curl (EZ Bar)
3
4-6 reps
RPE 8.5
5
Lat Pulldown
3
4-6 reps
RPE 8.5
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
4 Sets
3 Reps
80%
2
Bench Press (Barbell)
3 Sets
8 Reps
69%
3
Bench Press (Close Grip)
3 Sets
6 Reps
@7
4
Dumbbell Row
4 Sets
10-12 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
74%
2
Bench Press (Barbell)
5 Sets
4 Reps
72%
3
Pendlay Row
3 Sets
8-10 Reps
@7
4
Good Morning
3 Sets
10-12 Reps
@7
5
Rear Delt Fly (Cable)
4 Sets
8-10 Reps
@7
Day 3
1
Squat (Barbell)
6 Sets
4 Reps
73%
2
Pin Press Bench (Barbell)
3 Sets
8-10 Reps
@7
3
Rack Pull (Barbell)
3 Sets
5-7 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7
5
Leg Press
3 Sets
10-12 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
1 Reps
@7
2
Legs Up Bench Press (Barbell)
3 Sets
6 Reps
@7
3
Deadlift (Paused)
4 Sets
4 Reps
67%
4A
Hammer Curl
3 Sets
10-12 Reps
@8.5
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8.5
5
Lat Pulldown
3 Sets
10-12 Reps
@8