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Big Weight (6 week powerlifting block)

by Sean V.
1 athletes joined

Program Description

4 days of lifting, 4 times bench, 2 times squat and deadlift

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 24, 2025 10:30
  • Last Edited
    May 24, 2025 09:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Larsen Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
72%
70%
68%
2
Squat (Low Bar)
1
1
1
3 reps
3 reps
5 reps
80%
79%
78%
3
Tricep Pushdown (Cable)
1
3
15 reps
15 reps
-
-
4
Preacher Curl (EZ Bar)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
74%
72%
70%
2
Squat (Low Bar)
1
1
1
3 reps
3 reps
5 reps
82%
80%
78%
3
Tricep Pushdown (Cable)
4
15 reps
-
4
Preacher Curl (EZ Bar)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
76%
74%
72%
2
Squat (Low Bar)
1
1
1
3 reps
3 reps
5 reps
84%
82%
80%
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Preacher Curl (EZ Bar)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
78%
76%
74%
2
Squat (Low Bar)
1
1
1
1 reps
3 reps
3 reps
90%
84%
82%
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Preacher Curl (EZ Bar)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
82%
80%
78%
2
Squat (Low Bar)
1
1
1
1 reps
3 reps
3 reps
91%
85%
83%
3
Tricep Pushdown (Cable)
4
10 reps
-
4
Preacher Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
1 reps
3 reps
3 reps
90%
82%
80%
2
Squat (Low Bar)
1
1
1
1 reps
3 reps
3 reps
93%
86%
84%
3
Tricep Pushdown (Cable)
4
10 reps
-
4
Preacher Curl (EZ Bar)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
5 reps
84%
82%
79%
2
Deadlift (Barbell)
1
1
1
3 reps
5 reps
5 reps
81%
76%
75%
3
Lat Pulldown
4
10 reps
-
4
Horizontal Pull
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
5 reps
86%
84%
81%
2
Deadlift (Barbell)
1
1
1
3 reps
5 reps
5 reps
83%
78%
77%
3
Lat Pulldown
4
10 reps
-
4
Horizontal Pull
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2 reps
3 reps
5 reps
89%
86%
82%
2
Deadlift (Barbell)
1
1
1
2 reps
3 reps
4 reps
87%
85%
82%
3
Lat Pulldown
4
8 reps
-
4
Horizontal Pull
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
2 reps
4 reps
4 reps
91%
89%
85%
80%
2
Deadlift (Barbell)
1
1
1
2 reps
3 reps
4 reps
89%
86%
84%
3
Lat Pulldown
4
8 reps
-
4
Horizontal Pull
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
2 reps
4 reps
4 reps
95%
92%
86%
81%
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
3 reps
92%
87%
83%
3
Lat Pulldown
4
6 reps
-
4
Horizontal Pull
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
1 reps
3 reps
3 reps
97%
95%
90%
87%
2
Deadlift (Barbell)
1
1
1
1 reps
2 reps
3 reps
93%
90%
88%
3
Lat Pulldown
4
6 reps
-
4
Horizontal Pull
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2 reps
4 reps
4 reps
88%
83%
81%
2
Long Pause Bench Press
1
1
1
4 reps
4 reps
4 reps
78%
77%
76%
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Tricep Extension (Machine)
4
15 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2 reps
4 reps
4 reps
90%
85%
83%
2
Long Pause Bench Press
1
1
1
4 reps
4 reps
4 reps
80%
78%
76%
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Tricep Extension (Machine)
4
15 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2 reps
4 reps
4 reps
91%
86%
84%
2
Long Pause Bench Press
1
1
1
4 reps
4 reps
4 reps
82%
80%
78%
3
Chest Fly (Dumbbell)
4
10 reps
-
4
Tricep Extension (Machine)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
3 reps
3 reps
93%
88%
87%
2
Long Pause Bench Press
1
1
1
3 reps
3 reps
3 reps
84%
82%
80%
3
Chest Fly (Dumbbell)
4
10 reps
-
4
Tricep Extension (Machine)
4
12 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
3 reps
3 reps
95%
89%
87%
2
Long Pause Bench Press
1
1
1
3 reps
3 reps
3 reps
85%
83%
81%
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Tricep Extension (Machine)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
3 reps
3 reps
97%
90%
88%
2
Long Pause Bench Press
1
1
1
1 reps
1 reps
1 reps
95%
93%
91%
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
96%
90%
87%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2 reps
2 reps
4 reps
88%
86%
82%
2
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
89%
83%
78%
3
Lat Pulldown
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2 reps
2 reps
4 reps
90%
87%
83%
2
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
90%
84%
79%
3
Lat Pulldown
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
3 reps
3 reps
92%
86%
84%
2
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
91%
85%
80%
3
Lat Pulldown
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
3 reps
3 reps
93%
87%
85%
2
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
92%
86%
81%
3
Lat Pulldown
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
2 reps
3 reps
95%
92%
89%
2
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
93%
87%
82%
3
Lat Pulldown
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Week 1
1 / 6 Weeks
Day 1
1
Larsen Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
72%
70%
68%
2
Squat (Low Bar)
1 Set
1 Set
1 Set
3 Reps
3 Reps
5 Reps
80%
79%
78%
3
Tricep Pushdown (Cable)
1 Set
3 Sets
15 Reps
15 Reps
-
-
4
Preacher Curl (EZ Bar)
4 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
5 Reps
84%
82%
79%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
81%
76%
75%
3
Lat Pulldown
4 Sets
10 Reps
-
4
Horizontal Pull
4 Sets
20 Reps
-
Day 3
1
Squat (Low Bar)
1 Set
1 Set
1 Set
2 Reps
4 Reps
4 Reps
88%
83%
81%
2
Long Pause Bench Press
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
78%
77%
76%
3
Chest Fly (Dumbbell)
4 Sets
12 Reps
-
4
Tricep Extension (Machine)
4 Sets
15 Reps
-
5
Bicep Curl (Barbell)
4 Sets
12 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Reps
2 Reps
4 Reps
88%
86%
82%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
3 Reps
5 Reps
89%
83%
78%
3
Lat Pulldown
4 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-