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BoostcampPNG

Powerbuilding

by Milomir T.

Program Description

Gain Muscle

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 25, 2024 04:25
  • Last Edited
    Jun 25, 2024 04:56
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Military Press (Barbell)
5 Sets
8 Reps
-
3
Stiff Leg Deadlift
3 Sets
20 Reps
-
4
Lat Pulldown
4 Sets
10 Reps
-
5
Reverse Hyperextension
4 Sets
12 Reps
-
6
Cross Body Hammer Curls
5 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Barbell Row
4 Sets
12 Reps
-
4
Skull Crusher
4 Sets
15 Reps
-
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
-
6
Reverse Hyperextension
4 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
One Arm Bent Over Row
4 Sets
8 Reps
-
3
Face Pull
4 Sets
15 Reps
-
4
Shrug (Dumbbell)
3 Sets
15 Reps
-
5
Seated Row (Cable)
3 Sets
15 Reps
-
6
Bicep Curl (Barbell)
4 Sets
15 Reps
-