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PowerBuild

by David B.

Program Description

Strength and Size

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 09, 2024 06:24
  • Last Edited
    Jun 09, 2024 08:36
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
75%
70%
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Hammer Curl
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
3
3 reps
RPE 8
2
Pendulum Squat
2
8 reps
RPE 7
3
Seated Hamstring Curl
3
6 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
6 reps
77%
75%
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Hammer Curl
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
1
3
2 reps
3 reps
RPE 9
RPE 8
2
Pendulum Squat
2
8 reps
RPE 7
3
Seated Hamstring Curl
3
6 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
4 reps
85%
80%
2
Overhead Press (Barbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Hammer Curl
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
3
4 reps
RPE 8
2
Pendulum Squat
2
8 reps
RPE 6
3
Seated Hamstring Curl
3
6 reps
RPE 7
4
Seated Calf Raise
3
8 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
2 reps
90%
85%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Hammer Curl
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
3
5 reps
RPE 8
2
Pendulum Squat
2
8 reps
RPE 7
3
Seated Hamstring Curl
3
6 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
90%
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Nordic Curl
2
8 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Hammer Curl
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
75%
70%
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Hammer Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
3
4 reps
80%
2
Bench Press (Barbell)
1
2
3 reps
10 reps
85%
65%
3
Pull-Up (Weighted)
3
5 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
6 reps
85%
77%
2
High Row
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
4 reps
RPE 8
4
Single Arm Iso Row
3
12 reps
RPE 9
5
Lateral Raise (Machine)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
4
2 reps
85%
2
Bench Press (Barbell)
1
2
6 reps
8 reps
80%
72%
3
Pull-Up (Weighted)
3
5 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
85%
75%
2
High Row
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
4 reps
RPE 8
4
Single Arm Iso Row
3
12 reps
RPE 9
5
Lateral Raise (Machine)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
3
3 reps
85%
2
Bench Press (Barbell)
1
2
4 reps
6 reps
87%
80%
3
Pull-Up (Weighted)
3
5 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7 reps
77%
2
High Row
2
8 reps
RPE 8
3
Overhead Press (Barbell)
3
4 reps
RPE 8
4
Single Arm Iso Row
2
12 reps
RPE 9
5
Lateral Raise (Machine)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
4
2 reps
75%
2
Bench Press (Barbell)
1
2
3 reps
4 reps
90%
80%
3
Pull-Up (Weighted)
3
5 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
7 reps
85%
75%
2
High Row
3
8 reps
RPE 8
3
Overhead Press (Barbell)
1
2
6 reps
4 reps
RPE 8
RPE 8
4
Single Arm Iso Row
3
12 reps
RPE 9
5
Lateral Raise (Machine)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
3
4 reps
80%
2
Bench Press (Barbell)
1
2
2 reps
2 reps
90%
87%
3
Pull-Up (Weighted)
3
5 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
3
4 reps
80%
2
Bench Press (Barbell)
1
2
3 reps
10 reps
85%
65%
3
Pull-Up (Weighted)
3
5 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Dip (Weighted)
3
8 reps
RPE 7
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 9
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Dip (Weighted)
3
8 reps
RPE 7
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 9
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Dip (Weighted)
3
8 reps
RPE 7
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
7 reps
95%
75%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 9
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77%
2
Dip (Weighted)
3
8 reps
RPE 7
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
75%
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 9
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 9
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
82%
2
Dip (Weighted)
3
8 reps
RPE 7
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Dip (Weighted)
3
8 reps
RPE 7
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
1
1 reps
RPE 10
2
Bench Press (Paused)
3
5 reps
75%
3
Single Arm Iso Row
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
6 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
3
Dip (Weighted)
3
6 reps
RPE 7
4
Pull-Up (Assisted)
2
20 reps
RPE 10
5
Kelso Shrug
3
6 reps
RPE 9
6
Bicep Curl (Machine)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
2
1 reps
RPE 10
2
Bench Press (Paused)
4
5 reps
75%
3
Single Arm Iso Row
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
6 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
3
Dip (Weighted)
3
6 reps
RPE 7
4
Pull-Up (Assisted)
2
20 reps
RPE 10
5
Kelso Shrug
3
8 reps
RPE 9
6
Bicep Curl (Machine)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
2
1 reps
RPE 10
2
Bench Press (Paused)
3
6 reps
75%
3
Single Arm Iso Row
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
6 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 7
3
Dip (Weighted)
3
6 reps
RPE 7
4
Pull-Up (Assisted)
2
10 reps
RPE 8
5
Kelso Shrug
3
6 reps
RPE 9
6
Bicep Curl (Machine)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
3
1 reps
RPE 10
2
Bench Press (Paused)
4
6 reps
75%
3
Single Arm Iso Row
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
6 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
3
Dip (Weighted)
3
6 reps
RPE 7
4
Pull-Up (Assisted)
2
20 reps
RPE 10
5
Kelso Shrug
3
6 reps
RPE 9
6
Bicep Curl (Machine)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
4
2 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
77%
3
Single Arm Iso Row
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
6 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
1
1 reps
RPE 10
2
Bench Press (Paused)
3
5 reps
75%
3
Single Arm Iso Row
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
6 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
75%
70%
2
Overhead Press (Barbell)
3 Sets
8 Reps
@7
3
Nordic Curl
3 Sets
8 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9
5
Hammer Curl
3 Sets
20 Reps
@10
Day 2
1
Dinnie Lift
3 Sets
4 Reps
80%
2
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
10 Reps
85%
65%
3
Pull-Up (Weighted)
3 Sets
5 Reps
@8
4
Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Standing Calf Raise
3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Dip (Weighted)
3 Sets
8 Reps
@7
3
Hanging Leg Raise
3 Sets
10 Reps
@9
4
Pullover (Machine)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
4 Sets
15 Reps
@9
Day 4
1
Dinnie Lift
1 Set
1 Reps
@10
2
Bench Press (Paused)
3 Sets
5 Reps
75%
3
Single Arm Iso Row
3 Sets
10 Reps
@7
4
Seated Hamstring Curl
3 Sets
6 Reps
@8
5
Leg Extension
3 Sets
8 Reps
@8