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Power Building

by Neeraj K.

Program Description

Most strength athletes are very slow because of crap programs, I guarantee you after this program you'll be stronger, more muscular and agile.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 17, 2025 11:50
  • Last Edited
    Mar 17, 2025 01:31
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Lunge (Dumbbell)
4
8 reps
60%
3
Romanian Deadlift (Dumbbell)
4
8 reps
70%
4
Leg Curl
4
8 reps
70%
5
Jump Squat
3
12 reps
RPE 7
6
Seated Calf Raise
4
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Lunge (Dumbbell)
4
8 reps
70%
3
Romanian Deadlift (Dumbbell)
4
8 reps
75%
4
Leg Curl
4
8 reps
75%
5
Jump Squat
3
12 reps
RPE 7
6
Seated Calf Raise
2
2
12 reps
12 reps
75%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
4 reps
75%
80%
2
Lunge (Dumbbell)
2
2
8 reps
6 reps
75%
75%
3
Romanian Deadlift (Dumbbell)
4
8 reps
75%
4
Leg Curl
4
8 reps
75%
5
Jump Squat
3
12 reps
RPE 7
6
Seated Calf Raise
4
12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Lunge (Dumbbell)
4
6 reps
75%
3
Romanian Deadlift (Dumbbell)
2
2
8 reps
6 reps
80%
80%
4
Leg Curl
4
6 reps
80%
5
Jump Squat
3
12 reps
RPE 8
6
Seated Calf Raise
4
8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2-4 reps
2-3 reps
85%
90%
2
Lunge (Dumbbell)
4
4-6 reps
90%
3
Romanian Deadlift (Dumbbell)
4
6 reps
85%
4
Leg Curl
4
6 reps
85%
5
Jump Squat
3
12 reps
RPE 7
6
Seated Calf Raise
4
8 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1-3 reps
90%
2
Lunge (Dumbbell)
4
2-6 reps
90%
3
Romanian Deadlift (Dumbbell)
4
3-6 reps
90%
4
Leg Curl
4
3-6 reps
90%
5
Jump Squat
3
12 reps
RPE 8
6
Seated Calf Raise
4
6-8 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
60%
70%
2
Larsen Press (Barbell)
4
6 reps
70%
3
Push Press (Barbell)
1
3
8 reps
6 reps
60%
70%
4
Dip (Bodyweight)
4
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
8 reps
60%
6
Tricep Pushdown (Cable)
4
8 reps
60%
7
Narrow Push Up
3
10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
70%
75%
2
Larsen Press (Barbell)
4
6 reps
75%
3
Push Press (Barbell)
1
3
8 reps
6 reps
70%
75%
4
Dip (Bodyweight)
4
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
2
8 reps
8 reps
65%
70%
6
Tricep Pushdown (Cable)
4
8 reps
70%
7
Narrow Push Up
3
10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
75%
75%
2
Larsen Press (Barbell)
4
6 reps
75%
3
Push Press (Barbell)
1
3
8 reps
6 reps
75%
75%
4
Dip (Bodyweight)
4
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
8 reps
75%
6
Tricep Pushdown (Cable)
4
8 reps
75%
7
Narrow Push Up
3
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Larsen Press (Barbell)
4
6 reps
80%
3
Push Press (Barbell)
4
6 reps
80%
4
Dip (Bodyweight)
4
8 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
4
6 reps
80%
6
Tricep Pushdown (Cable)
2
2
8 reps
6 reps
80%
80%
7
Narrow Push Up
3
10 reps
RPE 7.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4-6 reps
3-5 reps
85%
90%
2
Larsen Press (Barbell)
4
3-6 reps
85%
3
Push Press (Barbell)
4
3-5 reps
85%
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
6 reps
85%
6
Tricep Pushdown (Cable)
4
6 reps
85%
7
Narrow Push Up
3
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
90%
2
Larsen Press (Barbell)
4
4-6 reps
90%
3
Push Press (Barbell)
4
3-6 reps
90%
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
4-8 reps
85%
6
Tricep Pushdown (Cable)
4
3-6 reps
90%
7
Narrow Push Up
3
10 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Bent Over Row (Barbell)
2
2
8 reps
6 reps
60%
60%
3
Lat Pulldown
3
8 reps
60%
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
5
Hyperextension
4
10 reps
RPE 6.5
6
Hammer Curl
3
8 reps
60%
7
Reverse Bicep Curl (Dumbbell)
4
8 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Bent Over Row (Barbell)
2
2
8 reps
6 reps
70%
70%
3
Lat Pulldown
4
8 reps
70%
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Hyperextension
4
12 reps
RPE 6.5
6
Hammer Curl
3
8 reps
70%
7
Reverse Bicep Curl (Dumbbell)
4
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Bent Over Row (Barbell)
2
2
8 reps
6 reps
75%
75%
3
Lat Pulldown
3
8 reps
75%
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
5
Hyperextension
4
10 reps
RPE 7.5
6
Hammer Curl
3
8 reps
75%
7
Reverse Bicep Curl (Dumbbell)
4
8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
80%
2
Bent Over Row (Barbell)
4
6 reps
80%
3
Lat Pulldown
3
6 reps
80%
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
5
Hyperextension
4
10 reps
RPE 8
6
Hammer Curl
3
8 reps
80%
7
Reverse Bicep Curl (Dumbbell)
2
2
8 reps
6 reps
80%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
85%
2
Bent Over Row (Barbell)
4
4-6 reps
85%
3
Lat Pulldown
3
5-8 reps
85%
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
5
Hyperextension
4
10 reps
RPE 8
6
Hammer Curl
3
6-8 reps
85%
7
Reverse Bicep Curl (Dumbbell)
2
2
6-8 reps
4-6 reps
85%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2-4 reps
90%
2
Bent Over Row (Barbell)
4
3-6 reps
90%
3
Lat Pulldown
3
3-6 reps
90%
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
5
Hyperextension
4
10 reps
RPE 8.5
6
Hammer Curl
3
4-8 reps
90%
7
Reverse Bicep Curl (Dumbbell)
4
3-6 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Deadlift (Barbell)
4
6 reps
65%
3
Leg Extension
4
10 reps
70%
4
Leg Curl
4
8 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Deadlift (Barbell)
4
6 reps
70%
3
Leg Extension
4
10 reps
70%
4
Leg Curl
4
8 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Deadlift (Barbell)
4
6 reps
75%
3
Leg Extension
4
10 reps
75%
4
Leg Curl
4
8 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
80%
2
Deadlift (Barbell)
4
6 reps
80%
3
Leg Extension
4
6-10 reps
80%
4
Leg Curl
4
6-8 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-4 reps
85%
2
Deadlift (Barbell)
4
4-6 reps
80%
3
Leg Extension
4
6-10 reps
85%
4
Leg Curl
4
4-8 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1-3 reps
90%
2
Deadlift (Barbell)
4
1-3 reps
90%
3
Leg Extension
4
4-8 reps
90%
4
Leg Curl
4
3-6 reps
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
70%
2
Larsen Press (Barbell)
2
2
8 reps
6 reps
70%
70%
3
Bent Over Row (Dumbbell)
4
10 reps
70%
4
Seated Overhead Press (Dumbbell)
4
8 reps
70%
5
Bench Press (Close Grip)
3
8 reps
70%
6
Hammer Curl
4
8 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
70%
2
Larsen Press (Barbell)
2
2
8 reps
6 reps
70%
70%
3
Bent Over Row (Dumbbell)
4
10 reps
70%
4
Seated Overhead Press (Dumbbell)
4
8 reps
70%
5
Bench Press (Close Grip)
3
8 reps
70%
6
Hammer Curl
4
8 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
75%
2
Larsen Press (Barbell)
2
2
8 reps
6 reps
75%
75%
3
Bent Over Row (Dumbbell)
4
10 reps
75%
4
Seated Overhead Press (Dumbbell)
4
8 reps
75%
5
Bench Press (Close Grip)
3
8 reps
75%
6
Hammer Curl
4
8 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
80%
2
Larsen Press (Barbell)
4
6-8 reps
80%
3
Bent Over Row (Dumbbell)
4
6-8 reps
80%
4
Seated Overhead Press (Dumbbell)
4
4-6 reps
80%
5
Bench Press (Close Grip)
3
4-6 reps
80%
6
Hammer Curl
4
6-8 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
4-8 reps
85%
2
Larsen Press (Barbell)
4
3-6 reps
85%
3
Bent Over Row (Dumbbell)
4
4-6 reps
85%
4
Seated Overhead Press (Dumbbell)
4
3-5 reps
85%
5
Bench Press (Close Grip)
3
3-6 reps
85%
6
Hammer Curl
4
4-8 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
3-5 reps
90%
2
Larsen Press (Barbell)
4
3-6 reps
90%
3
Bent Over Row (Dumbbell)
4
3-6 reps
90%
4
Seated Overhead Press (Dumbbell)
4
2-4 reps
90%
5
Bench Press (Close Grip)
3
1-3 reps
90%
6
Hammer Curl
4
3-6 reps
90%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
60%
2
Lunge (Dumbbell)
4 Sets
8 Reps
60%
3
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
70%
4
Leg Curl
4 Sets
8 Reps
70%
5
Jump Squat
3 Sets
12 Reps
@7
6
Seated Calf Raise
4 Sets
12 Reps
70%
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
60%
70%
2
Larsen Press (Barbell)
4 Sets
6 Reps
70%
3
Push Press (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
60%
70%
4
Dip (Bodyweight)
4 Sets
8 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
8 Reps
60%
6
Tricep Pushdown (Cable)
4 Sets
8 Reps
60%
7
Narrow Push Up
3 Sets
10 Reps
@6-7
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
60%
2
Bent Over Row (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
60%
60%
3
Lat Pulldown
3 Sets
8 Reps
60%
4
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@7
5
Hyperextension
4 Sets
10 Reps
@6.5
6
Hammer Curl
3 Sets
8 Reps
60%
7
Reverse Bicep Curl (Dumbbell)
4 Sets
8 Reps
60%
Day 5
1
Squat (Barbell)
4 Sets
6 Reps
65%
2
Deadlift (Barbell)
4 Sets
6 Reps
65%
3
Leg Extension
4 Sets
10 Reps
70%
4
Leg Curl
4 Sets
8 Reps
70%
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
70%
2
Larsen Press (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
70%
70%
3
Bent Over Row (Dumbbell)
4 Sets
10 Reps
70%
4
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
70%
5
Bench Press (Close Grip)
3 Sets
8 Reps
70%
6
Hammer Curl
4 Sets
8 Reps
70%
Day 4
1
Walk
1 Set
60 mins
@6
Day 7
1
Walk
1 Set
30 mins
@6