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BoostcampPNG

Power building & Athletic Program

by Wesley S.
2 athletes joined

Program Description

This program is meant for people who want to focus on powerlifting while implementing aspects of bodybuilding and athletic training (i.e. plyometrics). this program will follow a progressive overload approach to lifting with the powerlifting movements (Squat, Bench and Deadlift) as well as the other bodybuilding movements presented in this program. Just an FYI, when you enter in your one rep maxes before starting the program, the bench will say Larsen Press. Ignore that and just put your regular bench 1 rep max. Working on a way to fix that. Thanks

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding, Athletics, Olympic Weightlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 06, 2025 01:37
  • Last Edited
    Feb 15, 2025 10:45
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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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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
72%
2
Incline Bench Press (Barbell)
3
7 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
4
6 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
72%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 10
3
Dip (Weighted)
3
7 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
4
7 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
72%
2
Incline Bench Press (Barbell)
3
9 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
72%
2
Incline Bench Press (Barbell)
3
7 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
4
6 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
72%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 10
3
Dip (Weighted)
3
7 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
4
6 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
72%
2
Incline Bench Press (Barbell)
3
9 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
72%
2
Incline Bench Press (Barbell)
3
7 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
4
6 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
72%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 10
3
Dip (Weighted)
3
7 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
4
7 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
81%
2
Pull-Up (Weighted)
4
6 reps
RPE 9
3
Hammer Curl
4
6 reps
RPE 10
4
Seated Row (Cable)
4
6 reps
RPE 10
5
Bayesian Curl
4
8 reps
RPE 10
6
Face Pull
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
81%
2
Pull-Up (Weighted)
4
7 reps
RPE 9
3
Hammer Curl
4
7 reps
RPE 10
4
Seated Row (Cable)
4
7 reps
RPE 10
5
Bayesian Curl
4
9 reps
RPE 10
6
Face Pull
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
81%
2
Pull-Up (Weighted)
4
8 reps
RPE 9
3
Hammer Curl
4
8 reps
RPE 10
4
Seated Row (Cable)
4
8 reps
RPE 10
5
Bayesian Curl
4
10 reps
RPE 10
6
Face Pull
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
81%
2
Pull-Up (Weighted)
4
6 reps
RPE 9
3
Hammer Curl
4
6 reps
RPE 10
4
Seated Row (Cable)
4
6 reps
RPE 10
5
Bayesian Curl
4
8 reps
RPE 10
6
Face Pull
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
81%
2
Pull-Up (Weighted)
4
7 reps
RPE 9
3
Hammer Curl
4
7 reps
RPE 10
4
Seated Row (Cable)
4
7 reps
RPE 10
5
Bayesian Curl
4
9 reps
RPE 10
6
Face Pull
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
81%
2
Pull-Up (Weighted)
4
8 reps
RPE 9
3
Hammer Curl
4
8 reps
RPE 10
4
Seated Row (Cable)
4
8 reps
RPE 10
5
Bayesian Curl
4
10 reps
RPE 10
6
Face Pull
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
81%
2
Pull-Up (Weighted)
4
6 reps
RPE 9
3
Hammer Curl
4
6 reps
RPE 10
4
Seated Row (Cable)
4
6 reps
RPE 10
5
Bayesian Curl
4
8 reps
RPE 10
6
Face Pull
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
81%
2
Pull-Up (Weighted)
4
7 reps
RPE 9
3
Hammer Curl
4
7 reps
RPE 10
4
Seated Row (Cable)
4
7 reps
RPE 10
5
Bayesian Curl
4
9 reps
RPE 10
6
Face Pull
3
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Tempo Squat (Barbell)
3
3 reps
RPE 8
3
Barbell Calf Raises
3
8 reps
RPE 10
4
Seated Calf Raise
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Tempo Squat (Barbell)
3
4 reps
RPE 8
3
Barbell Calf Raises
3
9 reps
RPE 10
4
Seated Calf Raise
3
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Tempo Squat (Barbell)
3
5 reps
RPE 8
3
Barbell Calf Raises
3
10 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Tempo Squat (Barbell)
3
3 reps
RPE 8
3
Barbell Calf Raises
3
8 reps
RPE 10
4
Seated Calf Raise
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Tempo Squat (Barbell)
3
4 reps
RPE 8
3
Barbell Calf Raises
3
9 reps
RPE 10
4
Seated Calf Raise
3
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Tempo Squat (Barbell)
3
5 reps
RPE 8
3
Barbell Calf Raises
3
10 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Tempo Squat (Barbell)
3
3 reps
RPE 8
3
Barbell Calf Raises
3
8 reps
RPE 10
4
Seated Calf Raise
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Tempo Squat (Barbell)
3
4 reps
RPE 8
3
Barbell Calf Raises
3
9 reps
RPE 10
4
Seated Calf Raise
3
9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Banded Barbell Bench Press
5
6 reps
70%
3
Deadlift (Barbell)
1
1 reps
RPE 7
4
Deadlift (Paused)
4
3 reps
79%
5
Hammer Curl
3
6 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
8 reps
RPE 10
7
Seated Dumbell Shorthead Curls
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Banded Barbell Bench Press
5
7 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 8
4
Deadlift (Paused)
4
4 reps
RPE 10
5
Hammer Curl
3
7 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
9 reps
RPE 10
7
Seated Dumbell Shorthead Curls
4
9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Banded Barbell Bench Press
5
8 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 9
4
Deadlift (Paused)
4
5 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 10
7
Seated Dumbell Shorthead Curls
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Banded Barbell Bench Press
5
6 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 7
4
Deadlift (Paused)
4
3 reps
RPE 10
5
Hammer Curl
3
6 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
8 reps
RPE 10
7
Seated Dumbell Shorthead Curls
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Banded Barbell Bench Press
5
7 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 8
4
Deadlift (Paused)
4
4 reps
RPE 10
5
Hammer Curl
3
7 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
9 reps
RPE 10
7
Seated Dumbell Shorthead Curls
4
9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Banded Barbell Bench Press
5
8 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 9
4
Deadlift (Paused)
4
5 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 10
7
Seated Dumbell Shorthead Curls
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Banded Barbell Bench Press
5
6 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 7
4
Deadlift (Paused)
4
3 reps
RPE 10
5
Hammer Curl
3
6 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
8 reps
RPE 10
7
Seated Dumbell Shorthead Curls
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Banded Barbell Bench Press
5
7 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 8
4
Deadlift (Paused)
4
4 reps
RPE 10
5
Hammer Curl
3
7 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
9 reps
RPE 10
7
Seated Dumbell Shorthead Curls
4
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 10
2
Bench Press (Close Grip)
3
6 reps
RPE 10
3
Squat (Barbell)
1
1 reps
RPE 7
4
Squat (Barbell)
3
2 reps
90%
5
Squat (Paused)
2
3 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
7
Depth Jumps
3
5 reps
RPE 6
8
Loaded Jumps
3
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Bench Press (Close Grip)
3
7 reps
RPE 10
3
Squat (Barbell)
1
1 reps
RPE 8
4
Squat (Barbell)
3
3 reps
RPE 10
5
Squat (Paused)
1
4 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
7 reps
RPE 10
7
Depth Jumps
3
5 reps
RPE 6
8
Loaded Jumps
3
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Bench Press (Close Grip)
3
8 reps
RPE 10
3
Squat (Barbell)
1
1 reps
RPE 9
4
Squat (Barbell)
3
4 reps
RPE 10
5
Squat (Paused)
1
5 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Depth Jumps
3
5 reps
RPE 6
8
Loaded Jumps
3
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 10
2
Bench Press (Close Grip)
3
6 reps
RPE 10
3
Squat (Barbell)
1
1 reps
RPE 7
4
Squat (Barbell)
3
2 reps
RPE 10
5
Squat (Paused)
1
3 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
7
Depth Jumps
3
5 reps
RPE 6
8
Loaded Jumps
3
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Bench Press (Close Grip)
3
7 reps
RPE 10
3
Squat (Barbell)
1
1 reps
RPE 8
4
Squat (Barbell)
3
3 reps
RPE 10
5
Squat (Paused)
1
4 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
7 reps
RPE 10
7
Depth Jumps
3
5 reps
RPE 6
8
Loaded Jumps
3
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Bench Press (Close Grip)
3
8 reps
RPE 10
3
Squat (Barbell)
1
1 reps
RPE 9
4
Squat (Barbell)
3
4 reps
RPE 10
5
Squat (Paused)
1
5 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Depth Jumps
3
5 reps
RPE 6
8
Loaded Jumps
3
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 10
2
Bench Press (Close Grip)
3
6 reps
RPE 10
3
Squat (Barbell)
1
1 reps
RPE 7
4
Squat (Barbell)
3
2 reps
RPE 10
5
Squat (Paused)
1
3 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
7
Depth Jumps
3
5 reps
RPE 6
8
Loaded Jumps
3
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Bench Press (Close Grip)
3
7 reps
RPE 10
3
Squat (Barbell)
1
1 reps
RPE 8
4
Squat (Barbell)
3
3 reps
RPE 10
5
Squat (Paused)
1
4 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
7 reps
RPE 10
7
Depth Jumps
3
5 reps
RPE 6
8
Loaded Jumps
3
5 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Larsen Press (Barbell)
4 Sets
6 Reps
72%
2
Incline Bench Press (Barbell)
3 Sets
7 Reps
@10
3
Dip (Weighted)
3 Sets
6 Reps
@10
4
Seated Overhead Press (Dumbbell)
4 Sets
6 Reps
@10
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
4 Reps
81%
2
Pull-Up (Weighted)
4 Sets
6 Reps
@9
3
Hammer Curl
4 Sets
6 Reps
@10
4
Seated Row (Cable)
4 Sets
6 Reps
@10
5
Bayesian Curl
4 Sets
8 Reps
@10
6
Face Pull
3 Sets
8 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Tempo Squat (Barbell)
3 Sets
3 Reps
@8
3
Barbell Calf Raises
3 Sets
8 Reps
@10
4
Seated Calf Raise
3 Sets
8 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Reps
@7
2
Banded Barbell Bench Press
5 Sets
6 Reps
70%
3
Deadlift (Barbell)
1 Set
1 Reps
@7
4
Deadlift (Paused)
4 Sets
3 Reps
79%
5
Hammer Curl
3 Sets
6 Reps
@10
6
Skull Crusher (Dumbbell)
4 Sets
8 Reps
@10
7
Seated Dumbell Shorthead Curls
4 Sets
8 Reps
@10
Day 5
1
Bench Press (Barbell)
3 Sets
4 Reps
@10
2
Bench Press (Close Grip)
3 Sets
6 Reps
@10
3
Squat (Barbell)
1 Set
1 Reps
@7
4
Squat (Barbell)
3 Sets
2 Reps
90%
5
Squat (Paused)
2 Sets
3 Reps
@10
6
Romanian Deadlift (Barbell)
1 Set
6 Reps
@10
7
Depth Jumps
3 Sets
5 Reps
@6
8
Loaded Jumps
3 Sets
5 Reps
@8