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Adrian’s power building program 💪🏼

by Adrian R.
3 athletes joined
5.0
(1 rating)

Program Description

Gain strength and size

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 02, 2024 01:34
  • Last Edited
    Jan 29, 2025 06:43
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
JM Press
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
JM Press
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
JM Press
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
JM Press
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
2
6-10 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
2
6-10 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
2
6-10 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
2
6-10 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
7
Preacher Curl (machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
7
Preacher Curl (machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
7
Preacher Curl (machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
7
Preacher Curl (machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Smith Machine)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Smith Machine)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Smith Machine)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Smith Machine)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Dip (Weighted)
2 Sets
6-10 Reps
@10
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6
JM Press
2 Sets
8-12 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
T-Bar Row
2 Sets
6-10 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
@10
4
Seated Row (Cable)
2 Sets
6-10 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 4
1
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
2
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@10
4
T-Bar Row
2 Sets
6-10 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@10
7
Preacher Curl (machine)
2 Sets
8-12 Reps
@10
Day 5
1
Leg Curl
2 Sets
8-12 Reps
@10
2
Squat (Smith Machine)
2 Sets
6-10 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
6-10 Reps
@10
5
Seated Calf Raise
2 Sets
10-15 Reps
@10
6
Cable Crunch
2 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Leg Press
2 Sets
6-10 Reps
@10
4
Leg Curl
2 Sets
6-10 Reps
@10
5
Straight Leg Calf Raise
2 Sets
10-15 Reps
@10
6
Cable Crunch
2 Sets
8-12 Reps
@10