logo
BoostcampPNG

James Coopey power building program

by James C.
1 athletes joined

Program Description

…

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 22, 2024 09:18
  • Last Edited
    Sep 23, 2024 07:01
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Deadlift (Barbell)
2
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Cable)
2
1
12 reps
99 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
10 reps
3 reps
80%
60%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Cable)
2
1
12 reps
99 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
87%
2
Deadlift (Barbell)
2
3-6 reps
88%
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
-
-
4
Lateral Raise (Cable)
2
1
12 reps
99 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
88%
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Seated Shoulder Press (Dumbbell)
2
1
12 reps
10 reps
-
-
4
Lateral Raise (Cable)
2
1
12 reps
99 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
68%
75%
78%
2
Bent Over Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
2
1
12 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
12 reps
8 reps
RPE 6
RPE 6
6
Tricep Pushdown (Cable)
1
2
12 reps
8 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-
8-
6-8 reps
73%
78%
82%
2
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Chest Fly (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 6
5
Bicep Curl (Cable)
1
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
85%
2
Bent Over Row (Barbell)
1
2
8 reps
6 reps
RPE 6
RPE 6
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
6 reps
RPE 6
RPE 6
4
Chest Fly (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 6
6
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
86%
88%
90%
2
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
3
Seated Shoulder Press (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
4
Chest Fly (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Cable)
1
2
10 reps
12 reps
RPE 6
RPE 6
6
Tricep Pushdown (Cable)
1
2
10 reps
12 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
2
6 reps
70%
3
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
68%
75%
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
7
10 reps
3 reps
82%
65%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
10-
8-
6-8 reps
73%
78%
82%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
88%
2
Romanian Deadlift (Barbell)
1
8 reps
RPE 6
3
Bench Press (Barbell)
1
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
92%
2
Bench Press (Barbell)
1
10 reps
50%
3
Deadlift (Barbell)
2
3 reps
92%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
99 reps
50%
2
Bent Over Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Preacher Curl (Barbell)
1
2
10 reps
12 reps
-
-
5
Hammer Curl
2
1
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
99 reps
50%
2
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Preacher Curl (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 6
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
87%
2
Bent Over Row (Barbell)
1
2
8 reps
6 reps
RPE 6
RPE 6
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
8 reps
12 reps
RPE 6
RPE 6
RPE 6
4
Preacher Curl (Barbell)
2
1
12 reps
8 reps
RPE 6
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
87%
90%
95%
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Preacher Curl (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 6
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Deadlift (Barbell)
2 Sets
6 Reps
80%
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
99 Reps
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
68%
75%
78%
2
Bent Over Row (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
10 Reps
-
-
5
Bicep Curl (Cable)
1 Set
2 Sets
12 Reps
8 Reps
@6
@6
6
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
8 Reps
@6
@6
Day 4
1
Bench Press (Barbell)
1 Set
99 Reps
50%
2
Bent Over Row (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Preacher Curl (Barbell)
1 Set
2 Sets
10 Reps
12 Reps
-
-
5
Hammer Curl
2 Sets
1 Set
12 Reps
8 Reps
-
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Deadlift (Barbell)
2 Sets
6 Reps
70%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
68%
75%
78%