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Powerbuild Every Day

by Josh Boggess

Program Description

I wrote this program for my girlfriend. She said she wanted to at least be at the gym every day, so I changed a general volumizing powerbuilding program by splitting up back into its own day & by adding some forearm/cardio/random days to just stay active. This program is a LOT of work, but if you love just being at the gym, I think you'll enjoy.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 23, 2024 08:59
  • Last Edited
    Feb 20, 2025 05:56
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 7
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Wide Grip)
3
8 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Lateral Raise (Machine)
3
8-12 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Wide Grip)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Lateral Raise (Machine)
4
8-12 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Wide Grip)
5
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
5
8 reps
RPE 9
5
Lateral Raise (Machine)
5
8-12 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Wide Grip)
3
5 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7
5
Lateral Raise (Machine)
3
7-10 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
7-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Wide Grip)
4
5 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8
5
Lateral Raise (Machine)
4
7-10 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
4
7-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Wide Grip)
5
5 reps
RPE 9
4
Incline Bench Press (Dumbbell)
5
5 reps
RPE 9
5
Lateral Raise (Machine)
5
7-10 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
5
7-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 9-10
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9-10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4
Face Pull
3
12-15 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
RPE 9-10
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9-10
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9-10
4
Face Pull
4
12-15 reps
RPE 9-10
5
Hammer Curl
4
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 9-10
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9-10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4
Face Pull
3
12-15 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
6-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9-10
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
8-12 reps
RPE 9-10
5
Hammer Curl
3
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
4
6-10 reps
RPE 9-10
3
Incline Curl (Dumbbell)
4
6-10 reps
RPE 9-10
4
Face Pull
4
8-12 reps
RPE 9-10
5
Hammer Curl
4
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
5
6-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
5
6-10 reps
RPE 9-10
3
Incline Curl (Dumbbell)
5
6-10 reps
RPE 9-10
4
Face Pull
5
8-12 reps
RPE 9-10
5
Hammer Curl
5
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 7
2
Squat (Barbell)
1
AMRAP
RPE 9
3
Squat (Paused)
3
8 reps
RPE 7
4
Leg Press
3
8-12 reps
RPE 9-10
5
Leg Curl
3
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 9
3
Squat (Paused)
4
8 reps
RPE 8
4
Leg Press
4
8-12 reps
RPE 9-10
5
Leg Curl
4
15-20 reps
RPE 8
6
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Squat (Barbell)
1
AMRAP
RPE 9
3
Squat (Paused)
5
8 reps
RPE 9
4
Leg Press
5
8-12 reps
RPE 9-10
5
Leg Curl
5
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
5
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 7
2
Squat (Barbell)
1
AMRAP
RPE 9
3
Squat (Paused)
3
5 reps
RPE 7
4
Leg Press
3
6-10 reps
RPE 9-10
5
Leg Curl
3
12-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 9
3
Squat (Paused)
4
5 reps
RPE 8
4
Leg Press
4
6-10 reps
RPE 9-10
5
Leg Curl
4
12-15 reps
RPE 8
6
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Squat (Barbell)
1
AMRAP
RPE 9
3
Squat (Paused)
5
5 reps
RPE 9
4
Leg Press
5
6-10 reps
RPE 9-9.5
5
Leg Curl
5
12-15 reps
RPE 9
6
Leg Raise (Captain's Chair)
5
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
2
Wrist Curls
3
12-15 reps
-
3
Seated Calf Raise
3
10-15 reps
RPE 10
4
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
2
Wrist Curls
4
12-15 reps
-
3
Seated Calf Raise
4
10-15 reps
RPE 10
4
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
5
12-15 reps
-
2
Wrist Curls
5
12-15 reps
-
3
Seated Calf Raise
5
10-15 reps
RPE 10
4
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
2
Wrist Curls
3
12-15 reps
-
3
Seated Calf Raise
3
10-15 reps
RPE 10
4
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
2
Wrist Curls
4
12-15 reps
-
3
Seated Calf Raise
4
10-15 reps
RPE 10
4
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
5
12-15 reps
-
2
Wrist Curls
5
12-15 reps
-
3
Seated Calf Raise
5
10-15 reps
RPE 10
4
Dead Hang
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 7
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 9
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Seated Overhead Press (Dumbbell)
5
8 reps
RPE 9
4
Upright Row (Barbell)
5
8-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
5
8-10 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 7
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Seated Overhead Press (Dumbbell)
3
5 reps
RPE 7
4
Upright Row (Barbell)
3
7-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Seated Overhead Press (Dumbbell)
4
5 reps
RPE 8
4
Upright Row (Barbell)
4
7-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
7-10 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 9
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 9
4
Upright Row (Barbell)
5
7-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
5
7-10 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
5
8-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
1
AMRAP
RPE 9
3
Good Morning
3
8 reps
RPE 7
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9-10
5
Leg Extension
3
15-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
AMRAP
RPE 9
3
Good Morning
4
8 reps
RPE 8
4
Hip Thrust (Barbell)
4
8-12 reps
RPE 9-10
5
Leg Extension
4
15-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
AMRAP
RPE 9
3
Good Morning
5
8 reps
RPE 9
4
Hip Thrust (Barbell)
5
8-12 reps
RPE 9-10
5
Leg Extension
5
15-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
1
AMRAP
RPE 9
3
Good Morning
3
5 reps
RPE 7
4
Hip Thrust (Barbell)
3
7-10 reps
RPE 9-10
5
Leg Extension
3
12-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
AMRAP
RPE 9
3
Good Morning
4
5 reps
RPE 8
4
Hip Thrust (Barbell)
4
6-10 reps
RPE 9-10
5
Leg Extension
4
12-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
AMRAP
RPE 9
3
Good Morning
5
5 reps
RPE 9
4
Hip Thrust (Barbell)
5
6-10 reps
RPE 9-10
5
Leg Extension
5
12-15 reps
RPE 9-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-15 reps
RPE 10
2
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9
3
Standing Calf Raise
3
10-15 reps
RPE 9
4
Bike
1
15 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10-15 reps
RPE 10
2
Farmer's Walk (Weighted)
4
0.5-1 mins
RPE 9
3
Standing Calf Raise
4
10-15 reps
RPE 9
4
Bike
1
18 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
10-15 reps
RPE 10
2
Farmer's Walk (Weighted)
5
0.5-1 mins
RPE 9
3
Standing Calf Raise
5
10-15 reps
RPE 9
4
Bike
1
20 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
8-12 reps
RPE 10
2
Farmer's Walk (Weighted)
3
1-1.5 mins
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Bike
1
15 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
8-12 reps
RPE 10
2
Farmer's Walk (Weighted)
4
1-1.5 mins
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Bike
1
18 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
8-12 reps
RPE 10
2
Farmer's Walk (Weighted)
5
1-1.5 mins
RPE 9
3
Standing Calf Raise
5
8-12 reps
RPE 9
4
Bike
1
20 mins
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@7
2
Bench Press (Barbell)
1 Set
AMRAP
@10
3
Bench Press (Wide Grip)
3 Sets
8 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
5
Lateral Raise (Machine)
3 Sets
8-12 Reps
@9-10
6
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9-10
Day 2
1
Dumbbell Row
3 Sets
8-12 Reps
@9-10
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@9-10
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
4
Face Pull
3 Sets
12-15 Reps
@9-10
5
Hammer Curl
3 Sets
8-12 Reps
@9-10
Day 3
1
Squat (Barbell)
2 Sets
8 Reps
@7
2
Squat (Barbell)
1 Set
AMRAP
@9
3
Squat (Paused)
3 Sets
8 Reps
@7
4
Leg Press
3 Sets
8-12 Reps
@9-10
5
Leg Curl
3 Sets
15-20 Reps
@7
6
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@10
Day 4
1
Reverse Wrist Curl (Dumbbell)
3 Sets
12-15 Reps
-
2
Wrist Curls
3 Sets
12-15 Reps
-
3
Seated Calf Raise
3 Sets
10-15 Reps
@10
4
Dead Hang
3 Sets
-
Day 5
1
Overhead Press (Barbell)
2 Sets
8 Reps
@7
2
Overhead Press (Barbell)
1 Set
AMRAP
@9
3
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@7
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9-10
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7
2
Romanian Deadlift (Barbell)
1 Set
AMRAP
@9
3
Good Morning
3 Sets
8 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@9-10
5
Leg Extension
3 Sets
15-20 Reps
@9-10
Day 7
1
Seated Calf Raise
3 Sets
10-15 Reps
@10
2
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
@9
3
Standing Calf Raise
3 Sets
10-15 Reps
@9
4
Bike
1 Set
15 mins
@7