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BoostcampPNG

Powerbuilding

by miika M.

Program Description

To gain strength and muscle mass

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 16, 2024 03:04
  • Last Edited
    Sep 16, 2024 09:19
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
4
Skull Crusher
4
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 9
6
One Arm Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
AD Press
3
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
1
1
5-8 reps
5-8 reps
10-15 reps
RPE 9.5
RPE 10
RPE 8
5
Skull Crusher
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 9
7A
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7B
Front Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
AD Press
3
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
1
1
5-8 reps
5-8 reps
10-15 reps
RPE 9.5
RPE 10
RPE 8
5
Skull Crusher
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 9
7A
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7B
Front Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
AD Press
3
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
1
1
5-8 reps
5-8 reps
10-15 reps
RPE 9.5
RPE 10
RPE 8
5
Skull Crusher
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 9
7A
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7B
Front Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
AD Press
3
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
1
1
5-8 reps
5-8 reps
10-15 reps
RPE 9.5
RPE 10
RPE 8
5
Skull Crusher
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 9
7A
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7B
Front Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
RPE 9
2
Barbell Row
4
6-10 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
-
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Face Pull
2
10-15 reps
RPE 10
6
Bicep Curl (Cable)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
2-5 reps
1-5 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Shrug (Barbell)
2
5-10 reps
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
2-5 reps
1-5 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Shrug (Barbell)
2
5-10 reps
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
2-5 reps
1-5 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Shrug (Barbell)
2
5-10 reps
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
2-5 reps
1-5 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Shrug (Barbell)
2
5-10 reps
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
2
Bicep Curl (Barbell)
4
4-6 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Bayesian Curl
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Wrist Curls
3
8-12 reps
RPE 10
8
Wrist Curls
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
2
10-15 reps
RPE 10
7
Single Arm Pushdown
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
2
10-15 reps
RPE 10
7
Single Arm Pushdown
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
2
10-15 reps
RPE 10
7
Single Arm Pushdown
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
2
10-15 reps
RPE 10
7
Single Arm Pushdown
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Sissy Squat (Weighted)
3
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-10 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Good Morning
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-10 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Good Morning
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-10 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Good Morning
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-10 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Good Morning
3
8-12 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
4-6 Reps
@9
2
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
4
Skull Crusher
4 Sets
8-12 Reps
@10
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@9
6
One Arm Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
Day 2
1
Deadlift (Barbell)
5 Sets
3-5 Reps
@9
2
Barbell Row
4 Sets
6-10 Reps
@10
3
Lat Pulldown (Neutral Grip)
1 Set
-
4
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
5
Face Pull
2 Sets
10-15 Reps
@10
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
@10
Day 3
1
Bench Press (Close Grip)
3 Sets
1 Set
4-6 Reps
4-6 Reps
@9
@10
2
Bicep Curl (Barbell)
4 Sets
4-6 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
4
Bayesian Curl
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
@10
7
Wrist Curls
3 Sets
8-12 Reps
@10
8
Wrist Curls
3 Sets
8-12 Reps
@10
Day 4
1
Squat (Barbell)
5 Sets
4-6 Reps
@9
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Leg Curl
3 Sets
8-12 Reps
@10
4
Sissy Squat (Weighted)
3 Sets
10-15 Reps
@10
5
Calf Raise (Leg Press)
4 Sets
15-20 Reps
@10