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Heavy Duty power building

by Wy St
1 athletes joined

Program Description

This program is based on the philosophy of Mike Menzer which is 1 set all the way to failure and beyond. This is a POWERbuilding plan. I have made this program to test if the HIIT philosophy will work for powerlifting and getting stronger. That is why it is only four week so that you can see if it works for you (pls let me know if it dose). For SBD try to increase 5lbs a day for bench and 10 lbs a day for squat and dead. Make sure that all the body building exercises are with like 3 second assentrick phase.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 17, 2024 02:25
  • Last Edited
    Jul 17, 2024 10:07
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
4 reps
RPE 10
3
Pull-Up (Weighted)
1
8 reps
RPE 10
4
Pull-Up (Assisted)
1
12 reps
5
Bent Over Row (Barbell, Paused)
1
8 reps
RPE 10
6
Lat Pulldown
1
8 reps
7
Seated Dumbbell Curl
1
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
4 reps
RPE 10
3
Pull-Up (Weighted)
1
8 reps
RPE 10
4
Pull-Up (Assisted)
1
12 reps
5
Bent Over Row (Barbell, Paused)
1
8 reps
RPE 10
6
Lat Pulldown
1
8 reps
7
Seated Dumbbell Curl
1
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
4 reps
RPE 10
3
Pull-Up (Weighted)
1
8 reps
RPE 10
4
Pull-Up (Assisted)
1
12 reps
5
Bent Over Row (Barbell, Paused)
1
8 reps
RPE 10
6
Lat Pulldown
1
8 reps
7
Seated Dumbbell Curl
1
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
4 reps
RPE 10
3
Pull-Up (Weighted)
1
8 reps
RPE 10
4
Pull-Up (Assisted)
1
12 reps
5
Bent Over Row (Barbell, Paused)
1
8 reps
RPE 10
6
Lat Pulldown
1
8 reps
7
Seated Dumbbell Curl
1
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
4
Incline Chest Press (Machine)
1
10 reps
5
Lateral Raise (Dumbbell)
1
10 reps
6
JM Press
1
8 reps
7
One Arm Lateral Raise (Cable)
1
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
4
Incline Chest Press (Machine)
1
10 reps
5
Lateral Raise (Dumbbell)
1
10 reps
6
JM Press
1
8 reps
7
One Arm Lateral Raise (Cable)
1
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
4
Incline Chest Press (Machine)
1
10 reps
5
Lateral Raise (Dumbbell)
1
10 reps
6
JM Press
1
8 reps
7
One Arm Lateral Raise (Cable)
1
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
4
Incline Chest Press (Machine)
1
10 reps
5
Lateral Raise (Dumbbell)
1
10 reps
6
JM Press
1
8 reps
7
One Arm Lateral Raise (Cable)
1
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
4 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
10 reps
4
Strict Curl
1
8 reps
5
JM Press
1
8 reps
6
Seated Dumbbell Curl
1
10 reps
7
Overhead Extension (Dumbbell)
1
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
4 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
10 reps
4
Strict Curl
1
8 reps
5
JM Press
1
8 reps
6
Seated Dumbbell Curl
1
10 reps
7
Overhead Extension (Dumbbell)
1
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
4 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
10 reps
4
Strict Curl
1
8 reps
5
JM Press
1
8 reps
6
Seated Dumbbell Curl
1
10 reps
7
Overhead Extension (Dumbbell)
1
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
4 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
10 reps
4
Strict Curl
1
8 reps
5
JM Press
1
8 reps
6
Seated Dumbbell Curl
1
10 reps
7
Overhead Extension (Dumbbell)
1
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
RPE 10
2
Platz Squat
1
12 reps
3
Hack Squat
1
8 reps
4
Leg Curl
1
8 reps
5
Leg Extension
1
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
RPE 10
2
Platz Squat
1
12 reps
3
Hack Squat
1
8 reps
4
Leg Curl
1
8 reps
5
Leg Extension
1
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
RPE 10
2
Platz Squat
1
12 reps
3
Hack Squat
1
8 reps
4
Leg Curl
1
8 reps
5
Leg Extension
1
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
RPE 10
2
Platz Squat
1
12 reps
3
Hack Squat
1
8 reps
4
Leg Curl
1
8 reps
5
Leg Extension
1
12 reps
Week 1
1 / 4 Weeks
Day 2
1
Squat (Low Bar)
1 Set
4 Reps
@10
2
Bench Press (Paused)
1 Set
6 Reps
@8.5
3
Incline Bench Press (Dumbbell)
1 Set
8 Reps
@10
4
Incline Chest Press (Machine)
1 Set
10 Reps
5
Lateral Raise (Dumbbell)
1 Set
10 Reps
6
JM Press
1 Set
8 Reps
7
One Arm Lateral Raise (Cable)
1 Set
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
4 Reps
@10
2
Sumo Deadlift (Barbell)
1 Set
4 Reps
@10
3
Pull-Up (Weighted)
1 Set
8 Reps
@10
4
Pull-Up (Assisted)
1 Set
12 Reps
5
Bent Over Row (Barbell, Paused)
1 Set
8 Reps
@10
6
Lat Pulldown
1 Set
8 Reps
7
Seated Dumbbell Curl
1 Set
10 Reps
Day 3
1
Bench Press (Barbell)
1 Set
4 Reps
@10
2
Sumo Deadlift (Barbell)
1 Set
4 Reps
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
10 Reps
4
Strict Curl
1 Set
8 Reps
5
JM Press
1 Set
8 Reps
6
Seated Dumbbell Curl
1 Set
10 Reps
7
Overhead Extension (Dumbbell)
1 Set
8 Reps
Day 4
1
Squat (Low Bar)
1 Set
4 Reps
@10
2
Platz Squat
1 Set
12 Reps
3
Hack Squat
1 Set
8 Reps
4
Leg Curl
1 Set
8 Reps
5
Leg Extension
1 Set
12 Reps