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BoostcampPNG

Power-Building Program

by Kanwarpal Cheema

Program Description

This novice-friendly training program is designed to help you gain strength. Perfect for those with some experience in lifting, this program has easy to follow workouts that gradually increase in intensity, making sure that you see some progress at end of program.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 03, 2025 12:10
  • Last Edited
    Feb 03, 2025 04:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Close Grip)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Chest Fly (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Close Grip)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Chest Fly (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3 reps
2 reps
1 reps
85%
90%
95%
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Close Grip)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Chest Fly (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
95%
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Close Grip)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Chest Fly (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Dumbbell Row
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl
3
-
8
Preacher Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Dumbbell Row
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl
3
-
8
Preacher Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Dumbbell Row
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl
3
-
8
Preacher Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Dumbbell Row
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl
3
-
8
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Deficit Deadlift (Barbell)
4
60%
3
Leg Press (45 Degrees)
3
-
4
Hip Thrust (Barbell)
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Deadlift (Paused)
4
65%
3
Leg Press (45 Degrees)
3
-
4
Hip Thrust (Barbell)
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
3 reps
2 reps
1 reps
85%
90%
95%
2
Deficit Deadlift (Barbell)
4
75%
3
Leg Press (45 Degrees)
3
-
4
Hip Thrust (Barbell)
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
95%
2
Deadlift (Paused)
4
75%
3
Leg Press (45 Degrees)
3
-
4
Hip Thrust (Barbell)
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
65%
2
Pendlay Row
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Cable Crossover
3
-
5
Chest Supported Row (Machine)
3
-
6
Lat Pulldown
3
-
7
Lat Pulldown (Close Grip)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
70%
2
Pendlay Row
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Cable Crossover
3
-
5
Chest Supported Row (Machine)
3
-
6
Lat Pulldown
3
-
7
Lat Pulldown (Close Grip)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
75%
2
Pendlay Row
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Cable Crossover
3
-
5
Chest Supported Row (Machine)
3
-
6
Lat Pulldown
3
-
7
Lat Pulldown (Close Grip)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
75%
2
Pendlay Row
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Cable Crossover
3
-
5
Chest Supported Row (Machine)
3
-
6
Lat Pulldown
3
-
7
Lat Pulldown (Close Grip)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3A
Incline Curl (Dumbbell)
3
-
3B
Overhead Tricep Extension (Cable)
3
-
4A
Hammer Curl (Cable)
3
-
4B
Single Arm Tricep Extension (Cable)
3
-
5A
Preacher Curl (Dumbbell)
3
-
5B
V-Handle Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3A
Incline Curl (Dumbbell)
3
-
3B
Overhead Tricep Extension (Cable)
3
-
4A
Hammer Curl (Cable)
3
-
4B
Single Arm Tricep Extension (Cable)
3
-
5A
Preacher Curl (Dumbbell)
3
-
5B
V-Handle Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3A
Incline Curl (Dumbbell)
3
-
3B
Overhead Tricep Extension (Cable)
3
-
4A
Hammer Curl (Cable)
3
-
4B
Single Arm Tricep Extension (Cable)
3
-
5A
Preacher Curl (Dumbbell)
3
-
5B
V-Handle Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3A
Incline Curl (Dumbbell)
3
-
3B
Overhead Tricep Extension (Cable)
3
-
4A
Hammer Curl (Cable)
3
-
4B
Single Arm Tricep Extension (Cable)
3
-
5A
Preacher Curl (Dumbbell)
3
-
5B
V-Handle Tricep Pushdown (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
85%
2
Squat (Paused)
3
65%
3
Romanian Deadlift (Barbell)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Seated Calf Raise
3
-
6
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Squat (Paused)
3
70%
3
Romanian Deadlift (Barbell)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Seated Calf Raise
3
-
6
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3
3 reps
2 reps
1 reps
85%
90%
95%
2
Squat (Paused)
3
75%
3
Romanian Deadlift (Barbell)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Seated Calf Raise
3
-
6
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
95%
2
Squat (Paused)
3
75%
3
Romanian Deadlift (Barbell)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Seated Calf Raise
3
-
6
Face Pull
3
-
Week 1
1 / 4 Weeks
Day 2
1
T-Bar Row
3 Sets
-
2
Chest Supported Row (Machine)
3 Sets
-
3
Dumbbell Row
3 Sets
-
4
Shrug (Barbell)
3 Sets
-
5
Rear Delt Fly (Cable)
3 Sets
-
6
Bicep Curl (Barbell)
3 Sets
-
7
Hammer Curl
3 Sets
-
8
Preacher Curl (Barbell)
3 Sets
-
Day 1
1
Bench Press (Barbell)
4 Sets
4 Reps
85%
2
Incline Bench Press (Barbell)
3 Sets
-
3
Bench Press (Close Grip)
3 Sets
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
-
5
Chest Fly (Cable)
3 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
7
Dip (Bodyweight)
3 Sets
-
Day 4
1
Bench Press (Paused)
3 Sets
65%
2
Pendlay Row
3 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Cable Crossover
3 Sets
-
5
Chest Supported Row (Machine)
3 Sets
-
6
Lat Pulldown
3 Sets
-
7
Lat Pulldown (Close Grip)
3 Sets
-
Day 5
1
Military Press (Barbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3A
Incline Curl (Dumbbell)
3 Sets
-
3B
Overhead Tricep Extension (Cable)
3 Sets
-
4A
Hammer Curl (Cable)
3 Sets
-
4B
Single Arm Tricep Extension (Cable)
3 Sets
-
5A
Preacher Curl (Dumbbell)
3 Sets
-
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
-
Day 6
1
Deadlift (Barbell)
4 Sets
4 Reps
85%
2
Squat (Paused)
3 Sets
65%
3
Romanian Deadlift (Barbell)
3 Sets
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
-
5
Seated Calf Raise
3 Sets
-
6
Face Pull
3 Sets
-
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
85%
2
Deficit Deadlift (Barbell)
4 Sets
60%
3
Leg Press (45 Degrees)
3 Sets
-
4
Hip Thrust (Barbell)
3 Sets
-
5
Leg Extension
3 Sets
-
6
Standing Calf Raise
3 Sets
-