Program Description
Powerbuilding
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 03, 2024 12:59
- Last EditedSep 09, 2024 02:32
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
6 Reps
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2
Overhead Press (Barbell)4 Sets
6 Reps
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3
Incline Bench Press (Dumbbell)3 Sets
6-8 Reps
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4
Dip (Weighted)3 Sets
6-8 Reps
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5
Arnold Press3 Sets
6-8 Reps
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Day 2
1
Pull-Up (Weighted)4 Sets
6 Reps
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2
Barbell Row4 Sets
6-8 Reps
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3
Seated Row (Cable)3 Sets
8-10 Reps
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4
Bicep Curl (Barbell)3 Sets
8-10 Reps
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5
Hammer Curl3 Sets
8-10 Reps
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Day 3
1
Squat (Barbell)4 Sets
6 Reps
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2
Romanian Deadlift (Barbell)4 Sets
6-8 Reps
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3
Leg Extension3 Sets
8-10 Reps
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4
Leg Curl3 Sets
8-10 Reps
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5
Seated Calf Raise3 Sets
8-10 Reps
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Day 4
1
Lateral Raise (Dumbbell)3 Sets
8-10 Reps
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2
Upright Row (Cable)3 Sets
8-10 Reps
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3
Dip (Weighted)3 Sets
6-8 Reps
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4
Skull Crusher (Barbell)3 Sets
8-10 Reps
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5
Bicep Curl (EZ Bar)3 Sets
6-8 Reps
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6
Bicep Curl (Dumbbell)3 Sets
8-10 Reps
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Day 5
1
Bulgarian Split Squat (Dumbbell)5 Sets
8-10 Reps
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2
Chest Fly (Cable)5 Sets
8-10 Reps
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3
Lat Pulldown5 Sets
8-10 Reps
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