PR Week

by Sean W.

Program Description

**PR Week** is a focused, one-week training program designed to help you crush your personal records with three intense sessions. Each workout targets key muscle groups through compound movements like the Overhead Press, Bent Over Row, and Zercher Squat, ensuring a balanced approach to strength building. With a mix of high-intensity sets and progressive overload, you'll push your limits and see real gains. Get ready to elevate your performance and achieve those PRs!

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
Dec 21, 2025 02:42
Last Edited
Dec 21, 2025 03:04

Muscle Engagement

Front

Back

MuscleSet

Triceps

11.4%

Quadriceps

11.4%

Front Delts

9.8%

Glutes

9.8%

Hamstrings

9.8%

Middle Delts

8.3%

Abs

8.3%

Upper Back

8.3%

Lats

8.3%

Biceps

7.3%

Adductors

4.1%

Forearms

3.1%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Overhead Press (Barbell)

5 reps

3 reps

2 reps

1 reps

50%

60%

70%

80%

85%

90%

95%

100%

Skull Crusher (Barbell)

10 reps

80%

Day 2

Bent Over Row (Barbell)

5 reps

3 reps

2 reps

1 reps

50%

60%

70%

80%

85%

90%

95%

100%

Bicep Curl (EZ Bar)

10 reps

75%

Day 3

Zercher Squat (Barbell)

5 reps

3 reps

2 reps

1 reps

50%

60%

70%

80%

85%

90%

95%

100%

Kettlebell Swing

12 reps

RPE 8

Day 1

Overhead Press (Barbell)

1 Set

5 Reps

3 Reps

2 Reps

1 Reps

50%

60%

70%

80%

85%

90%

95%

100%

Skull Crusher (Barbell)

3 Sets

10 Reps

80%

Day 2

Bent Over Row (Barbell)

1 Set

5 Reps

3 Reps

2 Reps

1 Reps

50%

60%

70%

80%

85%

90%

95%

100%

Bicep Curl (EZ Bar)

3 Sets

10 Reps

75%

Day 3

Zercher Squat (Barbell)

1 Set

5 Reps

3 Reps

2 Reps

1 Reps

50%

60%

70%

80%

85%

90%

95%

100%

Kettlebell Swing

3 Sets

12 Reps