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BoostcampPNG

power building program

by Tobhy Jahseh Monilla
12 athletes joined

Program Description

to prepare for a power lifting competition

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 19, 2024 03:41
  • Last Edited
    Aug 11, 2024 03:56
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
6 reps
6 reps
RPE 6
RPE 6.5
2
Single Leg Press
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Larsen Press (Barbell)
4
1
5 reps
5 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
3 reps
7 reps
RPE 8
RPE 8
2
Leg Extension
3
12 reps
RPE 7
3
Single Leg Press
3
12 reps
RPE 8
4
Overhead Press (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1 reps
7 reps
7 reps
RPE 8
RPE 6
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Bench Press (Barbell)
2
2
1 reps
8 reps
RPE 7
RPE 7
4
Hack Squat
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
7 reps
RPE 7.5
RPE 6
2
Single Leg Press
3
12 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Bench Press (Barbell)
2
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 6
2
Single Leg Press
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Larsen Press (Barbell)
4
1
5 reps
5 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
3 reps
7 reps
RPE 8
RPE 8
2
Leg Extension
3
12 reps
RPE 7
3
Single Leg Press
3
12 reps
RPE 8
4
Overhead Press (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
RPE 8
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Bench Press (Barbell)
2
2
1 reps
8 reps
RPE 7
RPE 7
4
Hack Squat
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 7
5
Bicep Curl (Cable)
3
8 reps
RPE 8
6
Sumo Deadlift (Paused)
2
2
4 reps
4 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Single Arm High Row (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
1
2
5 reps
10 reps
RPE 10
RPE 7
6
Hammer Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
7 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 7
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2 reps
RPE 8
2
Lying Leg Curl
3
12 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
4
Single Arm High Row (Cable)
3
10 reps
RPE 7
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
6
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2
4 reps
5 reps
RPE 6
RPE 7
2
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Single Arm High Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Single Arm High Row (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
1
2
5 reps
10 reps
RPE 10
RPE 7
6
Hammer Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
7 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 7
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
10 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Cable)
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Tricep Extension (Cable)
3
10 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1 reps
5 reps
RPE 8
RPE 7
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4 reps
7 reps
RPE 9.5
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 7
4
Overhead Press (Barbell)
3
8 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
7
Tricep Extension (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Cable)
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Tricep Extension (Cable)
3
10 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1 reps
5 reps
RPE 8
RPE 7
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
RPE 7
2
Sumo Deadlift (Barbell)
1
2
2 reps
5 reps
RPE 7
RPE 6.5
3
Bench Press (Barbell)
2
2
3 reps
5 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Sumo Deadlift (Barbell)
2
2
4 reps
5 reps
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 8
2
Bench Press (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 7
3
Sumo Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
2
2
1 reps
7 reps
RPE 8.5
RPE 6
3
Sumo Deadlift (Barbell)
2
1
1
1 reps
6 reps
6 reps
RPE 8
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 7
2
Sumo Deadlift (Barbell)
1
2
2 reps
5 reps
RPE 7
RPE 6.5
3
Bench Press (Barbell)
2
2
3 reps
5 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Sumo Deadlift (Barbell)
2
2
4 reps
5 reps
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 7
3
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9.5
RPE 7
Week 1
1 / 7 Weeks
Day 2
1
Lat Pulldown
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
2
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
4
Hammer Curl
3 Sets
10 Reps
@7
5
Bicep Curl (Cable)
3 Sets
8 Reps
@8
6
Sumo Deadlift (Paused)
2 Sets
2 Sets
4 Reps
4 Reps
@6.5
@7
Day 4
1
Squat (Low Bar)
4 Sets
4 Reps
@7
2
Sumo Deadlift (Barbell)
1 Set
2 Sets
2 Reps
5 Reps
@7
@6.5
3
Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7
@7
Day 1
1
Squat (Paused)
1 Set
2 Sets
6 Reps
6 Reps
@6
@6.5
2
Single Leg Press
3 Sets
12 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@7
4
Larsen Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@6
@7
Day 3
1
Bench Press (Paused)
4 Sets
5 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
6
Tricep Extension (Cable)
3 Sets
10 Reps
@7
7
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7