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HARDER | POWERBUILDING v1.0

by TofuTank
19 athletes joined

Program Description

Main focus on strength with big 3 compound lifts and lots of accessories for size and form

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 09, 2024 10:50
  • Last Edited
    Aug 06, 2024 07:57
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
80%
2
Deadlift (Paused)
3
6 reps
70%
3
Overhead Press (Barbell)
3
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
2
Deadlift (Paused)
3
6 reps
3
Overhead Press (Barbell)
3
6 reps
4
Seated Row (Cable)
3
10 reps
5
Leg Curl
3
10 reps
6
Leg Extension
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
2
Deadlift (Paused)
3
6 reps
3
Overhead Press (Barbell)
3
6 reps
4
Seated Row (Cable)
3
10 reps
5
Leg Curl
3
10 reps
6
Leg Extension
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
2
Deadlift (Paused)
3
6 reps
3
Overhead Press (Barbell)
3
6 reps
4
Seated Row (Cable)
3
10 reps
5
Leg Curl
3
10 reps
6
Leg Extension
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
2
Deadlift (Paused)
3
6 reps
3
Overhead Press (Barbell)
3
6 reps
4
Seated Row (Cable)
3
10 reps
5
Leg Curl
3
10 reps
6
Leg Extension
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
2
Deadlift (Paused)
3
6 reps
3
Overhead Press (Barbell)
3
6 reps
4
Seated Row (Cable)
3
10 reps
5
Leg Curl
3
10 reps
6
Leg Extension
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
2
Deadlift (Paused)
3
6 reps
3
Overhead Press (Barbell)
3
6 reps
4
Seated Row (Cable)
3
10 reps
5
Leg Curl
3
10 reps
6
Leg Extension
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
2
Overhead Press (Barbell)
3
4 reps
3
Seated Row (Cable)
3
6 reps
4
Leg Curl
3
6 reps
5
Leg Extension
3
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Squat (Paused)
3
6 reps
70%
3
Incline Bench Press (Barbell)
3
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
2
Squat (Paused)
3
6 reps
3
Incline Bench Press (Barbell)
3
6 reps
4
Dip (Bodyweight)
3
10 reps
5
Chest Fly (Machine)
3
10 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
2
Squat (Paused)
3
6 reps
3
Incline Bench Press (Barbell)
3
6 reps
4
Dip (Bodyweight)
3
10 reps
5
Chest Fly (Machine)
3
10 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
2
Squat (Paused)
3
6 reps
3
Incline Bench Press (Barbell)
3
6 reps
4
Dip (Bodyweight)
3
10 reps
5
Chest Fly (Machine)
3
10 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
2
Squat (Paused)
3
6 reps
3
Incline Bench Press (Barbell)
3
6 reps
4
Dip (Bodyweight)
3
10 reps
5
Chest Fly (Machine)
3
10 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
2
Squat (Paused)
3
6 reps
3
Incline Bench Press (Barbell)
3
6 reps
4
Dip (Bodyweight)
3
10 reps
5
Chest Fly (Machine)
3
10 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
2
Squat (Paused)
3
6 reps
3
Incline Bench Press (Barbell)
3
6 reps
4
Dip (Bodyweight)
3
10 reps
5
Chest Fly (Machine)
3
10 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
2
Incline Bench Press (Barbell)
3
4 reps
3
Dip (Bodyweight)
3
6 reps
4
Chest Fly (Machine)
3
6 reps
5
Tricep Rope Push Down (Cable)
3
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Bench Press (Paused)
3
6 reps
70%
3
Leg Press
3
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
2
Bench Press (Paused)
3
6 reps
3
Leg Press
3
6 reps
4
Barbell Row
3
10 reps
5
Lat Pulldown
3
10 reps
6
Arnold Press
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
2
Bench Press (Paused)
3
6 reps
3
Leg Press
3
6 reps
4
Barbell Row
3
10 reps
5
Lat Pulldown
3
10 reps
6
Arnold Press
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
2
Bench Press (Paused)
3
6 reps
3
Leg Press
3
6 reps
4
Barbell Row
3
10 reps
5
Lat Pulldown
3
10 reps
6
Arnold Press
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
2
Bench Press (Paused)
3
6 reps
3
Leg Press
3
6 reps
4
Barbell Row
3
10 reps
5
Lat Pulldown
3
10 reps
6
Arnold Press
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
2
Bench Press (Paused)
3
6 reps
3
Leg Press
3
6 reps
4
Barbell Row
3
10 reps
5
Lat Pulldown
3
10 reps
6
Arnold Press
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
2
Bench Press (Paused)
3
6 reps
3
Leg Press
3
6 reps
4
Barbell Row
3
10 reps
5
Lat Pulldown
3
10 reps
6
Arnold Press
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
2
Leg Press
3
4 reps
3
Barbell Row
3
6 reps
4
Lat Pulldown
3
6 reps
5
Arnold Press
3
6 reps
Week 1
1 / 8 Weeks
Day 1
1
Squat (Low Bar)
3 Sets
3 Reps
80%
2
Deadlift (Paused)
3 Sets
6 Reps
70%
3
Overhead Press (Barbell)
3 Sets
6 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
80%
2
Squat (Paused)
3 Sets
6 Reps
70%
3
Incline Bench Press (Barbell)
3 Sets
6 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
80%
2
Bench Press (Paused)
3 Sets
6 Reps
70%
3
Leg Press
3 Sets
6 Reps