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Powerbuilding David laid

by Maximilian K.
29 athletes joined
5.0
(1 rating)

Program Description

aesthetic

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding, Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 21, 2024 01:43
  • Last Edited
    Dec 17, 2024 12:38
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
1
3 reps
3 reps
3 reps
60%
85%
75%
2
Bench Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
75%
80%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
3 reps
3 reps
85%
60%
2
Bench Press (Barbell)
5
1
3 reps
3 reps
75%
80%
3
Deficit Deadlift (Barbell)
3
5 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
3 reps
3 reps
80%
85%
2
Bench Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
75%
80%
70%
3
Deficit Deadlift (Barbell)
1
3
5 reps
5 reps
75%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3 reps
80%
2
Bench Press (Barbell)
6
3 reps
80%
3
Deadlift (Deficit)
5
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
60%
2
Squat (Barbell)
4
3 reps
70%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
4
Dip (Weighted)
2
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
3 reps
3 reps
70%
60%
2
Squat (Barbell)
2
2
3 reps
3 reps
85%
70%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
4
Dip (Weighted)
2
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
60%
2
Squat (Barbell)
4
3 reps
70%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
4
Dip (Weighted)
2
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Squat (Barbell)
4
3 reps
80%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
4
Dip (Weighted)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
2
3 reps
1 reps
4 reps
85%
85%
70%
2
Pull-Up (Weighted)
3
8 reps
RPE 8.5
3
Bench Press (Barbell)
4
3 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
2
3 reps
1 reps
4 reps
85%
85%
70%
2
Pull-Up (Weighted)
3
8 reps
RPE 8.5
3
Bench Press (Barbell)
2
2
3 reps
3 reps
85%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
2
3 reps
1 reps
4 reps
85%
85%
70%
2
Pull-Up (Weighted)
3
8 reps
RPE 8.5
3
Bench Press (Barbell)
4
3 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
2
3 reps
1 reps
4 reps
80%
90%
80%
2
Pull-Up (Weighted)
3
8 reps
RPE 8.5
3
Bench Press (Barbell)
4
3 reps
80%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
2 Sets
1 Set
3 Reps
3 Reps
3 Reps
60%
85%
75%
2
Bench Press (Barbell)
3 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
75%
80%
70%
Day 2
1
Bench Press (Barbell)
4 Sets
3 Reps
60%
2
Squat (Barbell)
4 Sets
3 Reps
70%
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8.5
4
Dip (Weighted)
2 Sets
8 Reps
@8.5
Day 3
1
Deadlift (Barbell)
3 Sets
2 Sets
2 Sets
3 Reps
1 Reps
4 Reps
85%
85%
70%
2
Pull-Up (Weighted)
3 Sets
8 Reps
@8.5
3
Bench Press (Barbell)
4 Sets
3 Reps
70%
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Maximilian K.Age 16, Man
2 months ago
More than expected strength gains
More than expected muscle gains
Marginal modifications
I wrote this Programm just want to say you can add in accessories ( small movements like bicep,abs,shoulders,leg extension ) just don’t go to faliure and see it more like a tool to create more fatigue and pump and some slight calorie burn Ty y’all