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BoostcampPNG

Power building Program Phase 2

by Masroor Butt
4.0
(1 rating)

Program Description

Increase power and strength.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 08, 2024 11:37
  • Last Edited
    Nov 09, 2024 11:47
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6
2
Underhand Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
T-Bar Row
3
8 reps
RPE 7
5
Face Pull
2
8 reps
RPE 7
6
Preacher Curl (Barbell)
2
10 reps
RPE 7
7
Hammer Curl
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Face Pull
2
8 reps
RPE 8
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
7
Hammer Curl
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Face Pull
2
8 reps
RPE 8
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
7
Hammer Curl
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Face Pull
2
8 reps
RPE 8
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
7
Hammer Curl
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 6
2
Underhand Lat Pulldown
2
8 reps
RPE 6
3
Seated Row (Cable)
2
8 reps
RPE 6
4
T-Bar Row
2
8 reps
RPE 6
5
Face Pull
2
8 reps
RPE 6
6
Preacher Curl (Barbell)
2
10 reps
RPE 6
7
Hammer Curl
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Fly (Cable)
3
8 reps
RPE 7
4
Dip (Assisted)
3
8 reps
RPE 7
5
Skull Crusher (Barbell)
2
8 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
8 reps
RPE 8
4
Dip (Assisted)
3
8 reps
RPE 8
5
Skull Crusher (Barbell)
2
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
8 reps
RPE 8
4
Dip (Assisted)
3
8 reps
RPE 8
5
Skull Crusher (Barbell)
2
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
8 reps
RPE 8
4
Dip (Assisted)
3
8 reps
RPE 8
5
Skull Crusher (Barbell)
2
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
3
Chest Fly (Cable)
2
8 reps
RPE 6
4
Dip (Assisted)
2
8 reps
RPE 6
5
Skull Crusher (Barbell)
2
8 reps
RPE 6
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 7
3
Hip Thrust (Machine)
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Straight Leg Calf Raise
3
8 reps
RPE 7
6
Hanging Knee Raise
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Machine)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Straight Leg Calf Raise
3
8 reps
RPE 8
6
Hanging Knee Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Machine)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Straight Leg Calf Raise
3
8 reps
RPE 8
6
Hanging Knee Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Machine)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Straight Leg Calf Raise
3
8 reps
RPE 8
6
Hanging Knee Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 6
2
Walking Lunge (Dumbbell)
2
8 reps
RPE 6
3
Hip Thrust (Machine)
2
8 reps
RPE 6
4
Leg Extension
2
8 reps
RPE 6
5
Straight Leg Calf Raise
2
8 reps
RPE 6
6
Hanging Knee Raise
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 7
3
Pull-Up (Assisted)
3
8 reps
RPE 7
4
High To Low Pec Fly (Cable)
3
8 reps
RPE 7
5
Seated Row (Cable)
3
8 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 7
7
Tricep Pushdown (Cable)
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6.5
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 7.5
3
Pull-Up (Assisted)
3
8 reps
RPE 7.5
4
High To Low Pec Fly (Cable)
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6.5
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 7.5
3
Pull-Up (Assisted)
3
8 reps
RPE 7.5
4
High To Low Pec Fly (Cable)
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6.5
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 7.5
3
Pull-Up (Assisted)
3
8 reps
RPE 7.5
4
High To Low Pec Fly (Cable)
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
RPE 6
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 6
3
Pull-Up (Assisted)
2
8 reps
RPE 6
4
High To Low Pec Fly (Cable)
2
8 reps
RPE 6
5
Seated Row (Cable)
2
8 reps
RPE 6
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 6
7
Tricep Pushdown (Cable)
2
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Hamstring Bridge
2
12 reps
RPE 7
6
Straight Leg Calf Raise
2
12 reps
RPE 7
7
Cable Crunch
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Hamstring Bridge
2
12 reps
RPE 7.5
6
Straight Leg Calf Raise
2
12 reps
RPE 7.5
7
Cable Crunch
2
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Hamstring Bridge
2
12 reps
RPE 7.5
6
Straight Leg Calf Raise
2
12 reps
RPE 7.5
7
Cable Crunch
2
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Hamstring Bridge
2
12 reps
RPE 7.5
6
Straight Leg Calf Raise
2
12 reps
RPE 7.5
7
Cable Crunch
2
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3
Lying Leg Curl
2
12 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 6
5
Hamstring Bridge
2
12 reps
RPE 6
6
Straight Leg Calf Raise
2
12 reps
RPE 6
7
Cable Crunch
2
12 reps
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
3 Reps
@6
2
Underhand Lat Pulldown
3 Sets
8 Reps
@7
3
Seated Row (Cable)
3 Sets
8 Reps
@7
4
T-Bar Row
3 Sets
8 Reps
@7
5
Face Pull
2 Sets
8 Reps
@7
6
Preacher Curl (Barbell)
2 Sets
10 Reps
@7
7
Hammer Curl
2 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Chest Fly (Cable)
3 Sets
8 Reps
@7
4
Dip (Assisted)
3 Sets
8 Reps
@7
5
Skull Crusher (Barbell)
2 Sets
8 Reps
@7
6
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@7
Day 5
1
Squat (Barbell)
3 Sets
7 Reps
@6
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Lying Leg Curl
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7
5
Hamstring Bridge
2 Sets
12 Reps
@7
6
Straight Leg Calf Raise
2 Sets
12 Reps
@7
7
Cable Crunch
2 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
@6
2
Walking Lunge (Dumbbell)
3 Sets
8 Reps
@7
3
Hip Thrust (Machine)
3 Sets
8 Reps
@7
4
Leg Extension
3 Sets
8 Reps
@7
5
Straight Leg Calf Raise
3 Sets
8 Reps
@7
6
Hanging Knee Raise
3 Sets
8 Reps
@7
Day 4
1
Bench Press (Close Grip)
3 Sets
8 Reps
@6
2
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@7
3
Pull-Up (Assisted)
3 Sets
8 Reps
@7
4
High To Low Pec Fly (Cable)
3 Sets
8 Reps
@7
5
Seated Row (Cable)
3 Sets
8 Reps
@7
6
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@7
7
Tricep Pushdown (Cable)
2 Sets
8 Reps
@7