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Destroyer powerbuilding program

by Abdullah S.

Program Description

Help increase muscle mass and build strength. Useful program for intermediate to advanced lifters

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 29, 2024 01:32
  • Last Edited
    Oct 29, 2024 03:52
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
60%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Chest Fly (Cable)
1
15 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
6
Single Arm Pushdown
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Chest Fly (Cable)
1
15 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
6
Single Arm Pushdown
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Chest Fly (Cable)
1
15 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
6
Single Arm Pushdown
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Chest Fly (Cable)
1
15 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
6
Single Arm Pushdown
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Chest Fly (Cable)
1
15 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
6
Single Arm Pushdown
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Chest Fly (Cable)
1
15 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
6
Single Arm Pushdown
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
90%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Chest Fly (Cable)
1
15 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
6
Single Arm Pushdown
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Chest Fly (Cable)
1
15 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
6
Single Arm Pushdown
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9-9.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Chest Fly (Cable)
1
15 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
6
Single Arm Pushdown
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
60%
2
T-Bar Row
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Seated Calf Raise
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
65%
2
T-Bar Row
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Seated Calf Raise
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
T-Bar Row
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Seated Calf Raise
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
T-Bar Row
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Seated Calf Raise
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Seated Calf Raise
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
T-Bar Row
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Seated Calf Raise
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
90%
2
T-Bar Row
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Seated Calf Raise
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8-9
2
T-Bar Row
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Seated Calf Raise
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9-9.5
2
T-Bar Row
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Seated Calf Raise
1
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
6
Hammer Curl (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
6
Hammer Curl (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
6
Hammer Curl (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
6
Hammer Curl (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
6
Hammer Curl (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
6
Hammer Curl (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1 reps
5 reps
8 reps
RPE 7-8
RPE 7-8
RPE 7-8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
6
Hammer Curl (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 7-8
RPE 7-8
RPE 7-8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
6
Hammer Curl (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
6
Hammer Curl (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Leg Curl
1
1
1
8 reps
10 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Leg Curl
1
1
1
8 reps
10 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Leg Curl
1
1
1
8 reps
10 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 7
2
Leg Press
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Leg Curl
1
1
1
8 reps
10 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 7
2
Leg Press
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Leg Curl
1
1
1
8 reps
10 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 7
2
Leg Press
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Leg Curl
1
1
1
8 reps
10 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
RPE 7
2
Leg Press
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Leg Curl
1
1
1
8 reps
10 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
2 reps
2 reps
2 reps
RPE 7
RPE 8
RPE 9
2
Leg Press
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Leg Curl
1
1
1
8 reps
10 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Leg Press
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Leg Curl
1
1
1
8 reps
10 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
60%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Chest Press (Machine)
3 Sets
10 Reps
@7
4
Chest Fly (Cable)
1 Set
15 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
8 Reps
@7
6
Single Arm Pushdown
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@7
@7
@7
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
60%
2
T-Bar Row
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@7
5
Shrug (Barbell)
3 Sets
10 Reps
@7
6
Seated Calf Raise
1 Set
12 Reps
@7
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
@7-8
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@7
3
Lateral Raise (Cable)
3 Sets
10 Reps
@7
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
5
Skull Crusher (Barbell)
3 Sets
8 Reps
@7
6
Hammer Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@7
@7
@7
Day 4
1
High Bar Squat (Barbell)
3 Sets
8 Reps
@7
2
Leg Press
3 Sets
10 Reps
@7
3
Back Extension (Weighted)
3 Sets
8 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Leg Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
15 Reps
@7
@7
@7
6
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7