Program Description
Rebuild & Prime is an eight-week powerlifting reset for intermediate and advanced lifters who have plateaued or are returning from minor tweaks. The plan pairs low-fatigue competition singles with targeted unilateral and posterior-chain work to correct asymmetries, restore tissue tolerance, and refine technique. Training runs four 90-minute sessions per week, organized into rack-efficient lower days and bench-focused upper days so you spend more time lifting and less time moving around the gym. Most work sits at RPE 6–8 with clear progressions and guardrails, making it compatible with combat sports or conditioning. You finish with stronger hamstrings and hips, cleaner movement, and a clear runway into your next strength block.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Athletics
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedOct 19, 2025 05:36
- Last EditedOct 19, 2025 08:43
Muscle Engagement
Front
Back
MuscleSet
Glutes
19.1%
Hamstrings
16.4%
Quadriceps
14.9%
Lower Back
7.9%
Chest
7.7%
Upper Back
6.7%
Triceps
6%
Front Delts
5.2%
Abs
4.1%
Lats
3.9%
Rear Delts
3.1%
Middle Delts
2.1%
Biceps
1.5%
Adductors
1.4%
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Military Press (Barbell)
1
2
2
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
3
Bulgarian Split Squat (Barbell)
1
4
5 reps
5 reps
RPE 6
RPE 7
4
Sumo Deadlift (Barbell)
3
5 reps
RPE 7
5
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
6
Hip Extension
3
10 reps
RPE 8
7
Dip (Weighted)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Military Press (Barbell)
1
2
2
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
3
Bulgarian Split Squat (Barbell)
1
4
5 reps
5 reps
RPE 6
RPE 7
4
Sumo Deadlift (Barbell)
3
5 reps
RPE 7
5
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
6
Hip Extension
3
10 reps
RPE 8
7
Dip (Weighted)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Military Press (Barbell)
1
2
2
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
3
Bulgarian Split Squat (Barbell)
1
4
5 reps
5 reps
RPE 6
RPE 7
4
Sumo Deadlift (Barbell)
3
5 reps
RPE 7
5
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
6
Hip Extension
3
10 reps
RPE 8
7
Dip (Weighted)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Military Press (Barbell)
1
2
2
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
3
Bulgarian Split Squat (Barbell)
1
4
5 reps
5 reps
RPE 6
RPE 7
4
Sumo Deadlift (Barbell)
3
5 reps
RPE 7
5
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
6
Hip Extension
3
10 reps
RPE 8
7
Dip (Weighted)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
60%
2
Bulgarian Split Squat (Barbell)
1
4
5 reps
5 reps
RPE 6
RPE 7
3
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
4
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
5
Hip Extension
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
60%
2
Bulgarian Split Squat (Barbell)
1
4
5 reps
5 reps
RPE 6
RPE 7
3
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
4
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
5
Hip Extension
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
70%
60%
2
Bulgarian Split Squat (Barbell)
1
4
5 reps
8 reps
RPE 6
RPE 7
3
Sumo Deadlift (Barbell)
3
5 reps
RPE 7
4
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
5
Glute-Ham Raise
2
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
70%
60%
2
Bulgarian Split Squat (Barbell)
1
4
5 reps
8 reps
RPE 6
RPE 7
3
Sumo Deadlift (Barbell)
3
5 reps
RPE 7
4
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
5
Glute-Ham Raise
2
4 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1
5 reps
3 reps
RPE 7
RPE 8
2
Pec Fly (Dumbbell)
3
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
4
Pull-Up (Bodyweight)
3
7-10 reps
RPE 7-8
5
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 7
6
Nordic Curl
4
5-8 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1
5 reps
3 reps
RPE 7
RPE 8
2
Pec Fly (Dumbbell)
3
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
4
Pull-Up (Bodyweight)
3
7-10 reps
RPE 7-8
5
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 7
6
Nordic Curl
4
5-8 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1
5 reps
3 reps
RPE 7
RPE 8
2
Pec Fly (Dumbbell)
3
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
4
Pull-Up (Bodyweight)
3
7-10 reps
RPE 7-8
5
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 7
6
Nordic Curl
4
5-8 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1
5 reps
3 reps
RPE 7
RPE 8
2
Pec Fly (Dumbbell)
3
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
4
Pull-Up (Bodyweight)
3
7-10 reps
RPE 7-8
5
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 7
6
Nordic Curl
4
5-8 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
5 reps
3 reps
RPE 7
RPE 8
2
Pec Fly (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
4
8-12 reps
RPE 7-8
4
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
5 reps
3 reps
RPE 7
RPE 8
2
Pec Fly (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
4
8-12 reps
RPE 7-8
4
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1 reps
3 reps
70%
60%
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
4
8-12 reps
RPE 7-8
4
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1 reps
3 reps
70%
60%
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
4
8-12 reps
RPE 7-8
4
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
1
2
2
5 reps
5 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
4
Hip Extension
3
10 reps
RPE 8
5
Overhead Squat
4
8 reps
RPE 6-7
6
Nordic Curl
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
1
2
2
5 reps
5 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
4
Hip Extension
3
10 reps
RPE 8
5
Overhead Squat
4
8 reps
RPE 6-7
6
Nordic Curl
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
1
2
2
5 reps
5 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
4
Hip Extension
3
10 reps
RPE 8
5
Overhead Squat
4
8 reps
RPE 6-7
6
Nordic Curl
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
1
2
2
5 reps
5 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
4
Hip Extension
3
10 reps
RPE 8
5
Overhead Squat
4
8 reps
RPE 6-7
6
Nordic Curl
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
70%
2
Bulgarian Split Squat (Barbell)
1
2
2
5 reps
5 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
10 reps
RPE 6
4
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
5
Hip Extension
3
10 reps
RPE 8
6
Glute-Ham Raise
3
6-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
70%
2
Bulgarian Split Squat (Barbell)
1
2
2
5 reps
5 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
10 reps
RPE 6
4
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
5
Hip Extension
3
10 reps
RPE 8
6
Glute-Ham Raise
3
6-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
70%
2
Bulgarian Split Squat (Barbell)
1
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
4
8 reps
RPE 8
4
Hip Extension
3
10 reps
RPE 8
5
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
6
Glute-Ham Raise
4
6-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
70%
2
Bulgarian Split Squat (Barbell)
1
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
4
8 reps
RPE 8
4
Hip Extension
3
10 reps
RPE 8
5
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
6
Glute-Ham Raise
4
6-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 7
RPE 8
4
Front Squat (Barbell)
2
2
5 reps
5 reps
RPE 7
RPE 8
5
Pull-Up (Bodyweight)
3
7-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 7
RPE 8
4
Front Squat (Barbell)
2
2
5 reps
5 reps
RPE 7
RPE 8
5
Pull-Up (Bodyweight)
3
7-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 7
RPE 8
4
Front Squat (Barbell)
2
2
5 reps
5 reps
RPE 7
RPE 8
5
Pull-Up (Bodyweight)
3
7-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 7
RPE 8
4
Front Squat (Barbell)
2
2
5 reps
5 reps
RPE 7
RPE 8
5
Pull-Up (Bodyweight)
3
7-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Overhead Squat
2
8 reps
RPE 6
4
Pull-Up (Bodyweight)
3
7-10 reps
RPE 7-8
5
Nordic Curl
4
5-8 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Overhead Squat
2
8 reps
RPE 6
4
Pull-Up (Bodyweight)
3
7-10 reps
RPE 7-8
5
Nordic Curl
4
5-8 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
1
5 reps
3 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 9
RPE 9
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7-8
4
Nordic Curl
4
5-8 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
1
5 reps
3 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 9
RPE 9
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7-8
4
Nordic Curl
4
5-8 reps
RPE 6-7
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Reps
@7
2
Military Press (Barbell)1 Set
2 Sets
2 Sets
5 Reps
5 Reps
3 Reps
@6
@7
@8
3
Bulgarian Split Squat (Barbell)1 Set
4 Sets
5 Reps
5 Reps
@6
@7
4
Sumo Deadlift (Barbell)3 Sets
5 Reps
@7
5
Single Leg Romanian Deadlift1 Set
3 Sets
8 Reps
8 Reps
@6
@7
6
Hip Extension3 Sets
10 Reps
@8
7
Dip (Weighted)1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@7
@8.5
@8
Day 2
1
Bench Press (Paused)4 Sets
1 Set
5 Reps
3 Reps
@7
@8
2
Pec Fly (Dumbbell)3 Sets
8 Reps
@7
3
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
@7
4
Pull-Up (Bodyweight)3 Sets
7-10 Reps
@7-8
5
Bulgarian Split Squat (Barbell)3 Sets
5 Reps
@7
6
Nordic Curl4 Sets
5-8 Reps
@6-7
Day 3
1
Deadlift (Barbell)1 Set
1 Reps
@7
2
Bulgarian Split Squat (Barbell)1 Set
2 Sets
2 Sets
5 Reps
5 Reps
7 Reps
@6
@7
@8
3
Single Leg Romanian Deadlift1 Set
3 Sets
8 Reps
8 Reps
@6
@7
4
Hip Extension3 Sets
10 Reps
@8
5
Overhead Squat4 Sets
8 Reps
@6-7
6
Nordic Curl3 Sets
5 Reps
@6
Day 4
1
Bench Press (Paused)2 Sets
2 Sets
1 Set
5 Reps
3 Reps
2 Reps
@7
@8
@8.5
2
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
@7
3
Overhead Press (Barbell)1 Set
2 Sets
5 Reps
5 Reps
@7
@8
4
Front Squat (Barbell)2 Sets
2 Sets
5 Reps
5 Reps
@7
@8
5
Pull-Up (Bodyweight)3 Sets
7-10 Reps
@7-8