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Full body Powerbuilding ( Minimalist 3 days/week)

by Aswin Pradeep
1 athletes joined

Program Description

A full body power building program for Beginners and Novice lifters with 80% for volume coming from hypertrophy driven exercises and rest 20% coming from singles, doubles and triples. 8 Week multi linear periodization block with 4 week microcycles is designed to carry forward till late intermediate level strength with minimal changes.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 13, 2024 11:40
  • Last Edited
    Oct 09, 2024 03:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Squat (Barbell)
6
6 reps
75%
2
Bench Press (Barbell)
6
6 reps
75%
3
Pendlay Row
6
6 reps
75%
4
Overhead Tricep Extension (Cable)
2
20+ reps
RPE 10
5
Face Pull
2
20+ reps
RPE 10
6
Hip Abductor (Machine)
2
20+ reps
RPE 10
7
Wood Chop
2
20+ reps
RPE 10
8
Leg Curl
2
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
80%
2
Overhead Press (Barbell)
6
5 reps
80%
3
Wide Grip Lat Pulldown
6
5 reps
80%
4
Incline Chest Fly
3
13 reps
RPE 5
5
Standing Calf Raise
3
13 reps
RPE 5
6
Hip Adductor (Machine)
3
13 reps
RPE 5
7
Abs Crunch (Machine)
3
13 reps
RPE 5
8
Leg Extension
3
13 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3+ reps
90%
1B
Squat (Barbell)
4
3 reps
80%
2A
Bench Press (Barbell)
1
3+ reps
90%
2B
Bench Press (Barbell)
4
3 reps
80%
3A
Pendlay Row
1
3+ reps
90%
3B
Pendlay Row
4
3 reps
80%
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
7
Wood Chop
3
15 reps
RPE 7
8
Leg Curl
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2+ reps
92.5%
1B
Deadlift (Barbell)
5
2 reps
82.5%
2A
Overhead Press (Barbell)
1
2+ reps
92.5%
2B
Overhead Press (Barbell)
5
2 reps
82.5%
3A
Wide Grip Lat Pulldown
1
2+ reps
92.5%
3B
Wide Grip Lat Pulldown
5
2 reps
82.5%
4
Incline Chest Fly
3
16 reps
RPE 8
5
Standing Calf Raise
3
16 reps
RPE 8
6
Hip Adductor (Machine)
3
16 reps
RPE 8
7
Abs Crunch (Machine)
3
16 reps
RPE 8
8
Leg Extension
3
16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
6 reps
75%
2
Incline Bench Press (Dumbbell)
6
6 reps
75%
3
Barbell Row
6
6 reps
75%
4
Overhead Tricep Extension (Cable)
3
18 reps
RPE 9
5
Face Pull
3
18 reps
RPE 9
6
Hip Abductor (Machine)
3
18 reps
RPE 9
7
Wood Chop
3
18 reps
RPE 9
8
Leg Curl
3
18 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
6
5 reps
80%
2
Upright Row (Barbell)
6
5 reps
80%
3
Lat Pulldown (Close Grip)
6
5 reps
80%
4
Incline Chest Fly
4
15 reps
RPE 6
5
Standing Calf Raise
4
15 reps
RPE 6
6
Hip Adductor (Machine)
4
15 reps
RPE 6
7
Abs Crunch (Machine)
4
15 reps
RPE 6
8
Leg Extension
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
3+ reps
90%
1B
Front Squat (Barbell)
4
3 reps
80%
2A
Incline Bench Press (Dumbbell)
1
3+ reps
90%
2B
Incline Bench Press (Dumbbell)
4
3 reps
80%
3A
Barbell Row
1
3+ reps
90%
3B
Barbell Row
4
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
1
2+ reps
92.5%
1B
Sumo Deadlift (Barbell)
5
2 reps
82.5%
2A
Upright Row (Barbell)
1
2+ reps
92.5%
2B
Upright Row (Barbell)
5
2 reps
82.5%
3A
Lat Pulldown (Close Grip)
1
2+ reps
92.5%
3B
Lat Pulldown (Close Grip)
5
2 reps
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6 reps
75%
2
Overhead Press (Barbell)
6
6 reps
75%
3
Wide Grip Lat Pulldown
6
6 reps
75%
4
Incline Chest Fly
2
20+ reps
RPE 10
5
Standing Calf Raise
2
20+ reps
RPE 10
6
Hip Adductor (Machine)
2
20+ reps
RPE 10
7
Abs Crunch (Machine)
2
20+ reps
RPE 10
8
Leg Extension
2
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
85%
2
Bench Press (Barbell)
6
4 reps
85%
3
Pendlay Row
6
4 reps
85%
4
Overhead Tricep Extension (Cable)
3
14 reps
RPE 6
5
Face Pull
3
14 reps
RPE 6
6
Hip Abductor (Machine)
3
14 reps
RPE 6
7
Wood Chop
3
14 reps
RPE 6
8
Leg Curl
3
14 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
3+ reps
90%
1B
Deadlift (Barbell)
4
3 reps
80%
2A
Overhead Press (Barbell)
1
3+ reps
90%
2B
Overhead Press (Barbell)
4
3 reps
80%
3A
Wide Grip Lat Pulldown
1
3+ reps
90%
3B
Wide Grip Lat Pulldown
4
3 reps
80%
4
Incline Chest Fly
3
15 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
6
Hip Adductor (Machine)
3
15 reps
RPE 7
7
Abs Crunch (Machine)
3
15 reps
RPE 7
8
Leg Extension
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1+ reps
95%
1B
Squat (Barbell)
9
1 reps
85%
2A
Bench Press (Barbell)
1
1+ reps
95%
2B
Bench Press (Barbell)
9
1 reps
85%
3A
Pendlay Row
1
1+ reps
95%
3B
Pendlay Row
9
1 reps
85%
4
Overhead Tricep Extension (Cable)
3
17 reps
RPE 8
5
Face Pull
3
17 reps
RPE 8
6
Hip Abductor (Machine)
3
17 reps
RPE 8
7
Wood Chop
3
17 reps
RPE 8
8
Leg Curl
3
17 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
6
6 reps
75%
2
Upright Row (Barbell)
6
6 reps
75%
3
Lat Pulldown (Close Grip)
6
6 reps
75%
4
Incline Chest Fly
3
18 reps
RPE 9
5
Standing Calf Raise
3
18 reps
RPE 9
6
Hip Adductor (Machine)
3
18 reps
RPE 9
7
Abs Crunch (Machine)
3
18 reps
RPE 9
8
Leg Extension
3
18 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
4 reps
85%
2
Incline Bench Press (Dumbbell)
6
4 reps
85%
3
Barbell Row
6
4 reps
85%
4
Overhead Tricep Extension (Cable)
4
16 reps
RPE 7
5
Face Pull
4
16 reps
RPE 7
6
Hip Abductor (Machine)
4
16 reps
RPE 7
7
Wood Chop
4
16 reps
RPE 7
8
Leg Curl
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
1
3+ reps
90%
1B
Sumo Deadlift (Barbell)
4
3 reps
80%
2A
Upright Row (Barbell)
1
3+ reps
90%
2B
Upright Row (Barbell)
4
3 reps
80%
3A
Lat Pulldown (Close Grip)
1
3+ reps
90%
3B
Lat Pulldown (Close Grip)
4
3 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1+ reps
95%
1B
Front Squat (Barbell)
9
1 reps
85%
2A
Incline Bench Press (Dumbbell)
1
1+ reps
95%
2B
Incline Bench Press (Dumbbell)
9
1 reps
85%
3A
Barbell Row
1
1+ reps
95%
3B
Barbell Row
9
1 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
80%
2
Bench Press (Barbell)
6
5 reps
80%
3
Pendlay Row
6
5 reps
80%
4
Overhead Tricep Extension (Cable)
3
13 reps
RPE 5
5
Face Pull
3
13 reps
RPE 5
6
Hip Abductor (Machine)
3
13 reps
RPE 5
7
Wood Chop
3
13 reps
RPE 5
8
Leg Curl
3
13 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
85%
2
Overhead Press (Barbell)
6
5 reps
85%
3
Wide Grip Lat Pulldown
6
5 reps
85%
4
Incline Chest Fly
3
14 reps
RPE 6
5
Standing Calf Raise
3
14 reps
RPE 6
6
Hip Adductor (Machine)
3
14 reps
RPE 6
7
Abs Crunch (Machine)
3
14 reps
RPE 6
8
Leg Extension
3
14 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2+ reps
92.5%
1B
Squat (Barbell)
5
2 reps
82.5%
2A
Bench Press (Barbell)
1
2+ reps
92.5%
2B
Bench Press (Barbell)
5
2 reps
82.5%
3A
Pendlay Row
1
2+ reps
92.5%
3B
Pendlay Row
5
2 reps
82.5%
4
Overhead Tricep Extension (Cable)
3
16 reps
RPE 8
5
Face Pull
3
16 reps
RPE 8
6
Hip Abductor (Machine)
3
16 reps
RPE 8
7
Wood Chop
3
16 reps
RPE 8
8
Leg Curl
3
16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1+ reps
95%
1B
Deadlift (Barbell)
9
1 reps
85%
2A
Overhead Press (Barbell)
1
1+ reps
95%
2B
Overhead Press (Barbell)
9
1 reps
85%
3A
Wide Grip Lat Pulldown
1
1+ reps
95%
3B
Wide Grip Lat Pulldown
9
1 reps
85%
4
Incline Chest Fly
3
17 reps
RPE 8
5
Standing Calf Raise
3
17 reps
RPE 8
6
Hip Adductor (Machine)
3
17 reps
RPE 8
7
Abs Crunch (Machine)
3
17 reps
RPE 8
8
Leg Extension
3
17 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
5 reps
80%
2
Incline Bench Press (Dumbbell)
6
5 reps
80%
3
Barbell Row
6
5 reps
80%
4
Overhead Tricep Extension (Cable)
4
15 reps
RPE 6
5
Face Pull
4
15 reps
RPE 6
6
Hip Abductor (Machine)
4
15 reps
RPE 6
7
Wood Chop
4
15 reps
RPE 6
8
Leg Curl
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
6
5 reps
85%
2
Upright Row (Barbell)
6
5 reps
85%
3
Lat Pulldown (Close Grip)
6
5 reps
85%
4
Incline Chest Fly
4
16 reps
RPE 7
5
Standing Calf Raise
4
16 reps
RPE 7
6
Hip Adductor (Machine)
4
16 reps
RPE 7
7
Abs Crunch (Machine)
4
16 reps
RPE 7
8
Leg Extension
4
16 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2+ reps
92.5%
1B
Front Squat (Barbell)
5
2 reps
82.5%
2A
Incline Bench Press (Dumbbell)
1
2+ reps
92.5%
2B
Incline Bench Press (Dumbbell)
5
2 reps
82.5%
3A
Barbell Row
1
2+ reps
92.5%
3B
Barbell Row
5
2 reps
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
1
1+ reps
95%
1B
Sumo Deadlift (Barbell)
9
1 reps
85%
2A
Upright Row (Barbell)
1
1+ reps
95%
2B
Upright Row (Barbell)
9
1 reps
85%
3A
Lat Pulldown (Close Grip)
1
1+ reps
95%
3B
Lat Pulldown (Close Grip)
9
1 reps
85%
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
6 Sets
6 Reps
75%
2
Bench Press (Barbell)
6 Sets
6 Reps
75%
3
Pendlay Row
6 Sets
6 Reps
75%
4
Overhead Tricep Extension (Cable)
2 Sets
20+ Reps
@10
5
Face Pull
2 Sets
20+ Reps
@10
6
Hip Abductor (Machine)
2 Sets
20+ Reps
@10
7
Wood Chop
2 Sets
20+ Reps
@10
8
Leg Curl
2 Sets
20+ Reps
@10
Day 2
1
Deadlift (Barbell)
6 Sets
6 Reps
75%
2
Overhead Press (Barbell)
6 Sets
6 Reps
75%
3
Wide Grip Lat Pulldown
6 Sets
6 Reps
75%
4
Incline Chest Fly
2 Sets
20+ Reps
@10
5
Standing Calf Raise
2 Sets
20+ Reps
@10
6
Hip Adductor (Machine)
2 Sets
20+ Reps
@10
7
Abs Crunch (Machine)
2 Sets
20+ Reps
@10
8
Leg Extension
2 Sets
20+ Reps
@10
Day 3
1
Squat (Barbell)
6 Sets
5 Reps
80%
2
Bench Press (Barbell)
6 Sets
5 Reps
80%
3
Pendlay Row
6 Sets
5 Reps
80%
4
Overhead Tricep Extension (Cable)
3 Sets
13 Reps
@5
5
Face Pull
3 Sets
13 Reps
@5
6
Hip Abductor (Machine)
3 Sets
13 Reps
@5
7
Wood Chop
3 Sets
13 Reps
@5
8
Leg Curl
3 Sets
13 Reps
@5