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BoostcampPNG

Powerbuilding

by AGiufre
3 athletes joined

Program Description

Increase strength and size

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 30, 2024 04:14
  • Last Edited
    Jun 21, 2024 09:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Single Arm Iso Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chin-Up (Assisted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Single Arm Iso Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chin-Up (Assisted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Single Arm Iso Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chin-Up (Assisted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Single Arm Iso Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chin-Up (Assisted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm High Row (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Reverse Pec Deck
2
12 reps
-
7
Rear DeltCable Flys
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm High Row (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Reverse Pec Deck
2
12 reps
-
7
Rear DeltCable Flys
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm High Row (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Reverse Pec Deck
2
12 reps
-
7
Rear DeltCable Flys
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm High Row (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Reverse Pec Deck
2
12 reps
-
7
Rear DeltCable Flys
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lying Leg Curl
5
15 reps
-
3
Leg Press (45 Degrees)
5
8 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Squat (Bodyweight)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lying Leg Curl
5
15 reps
-
3
Leg Press (45 Degrees)
5
8 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Squat (Bodyweight)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Lying Leg Curl
5
15 reps
-
3
Leg Press (45 Degrees)
5
8 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Squat (Bodyweight)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lying Leg Curl
5
15 reps
-
3
Leg Press (45 Degrees)
5
8 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Squat (Bodyweight)
1
50 reps
-
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Chest Press (Machine)
3
6 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Cross Body Extension
2
12 reps
-
7
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Chest Press (Machine)
3
6 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Cross Body Extension
2
12 reps
-
7
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Chest Press (Machine)
3
6 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Cross Body Extension
2
12 reps
-
7
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Chest Press (Machine)
3
6 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Cross Body Extension
2
12 reps
-
7
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
2
12 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
90%
2
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
2
12 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
2
12 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
2
12 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Platz Squat
4
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Platz Squat
4
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Platz Squat
4
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Platz Squat
4
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Week 1
1 / 4 Weeks
Day 4
No exercises added to this day
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4
Chin-Up (Assisted)
3 Sets
12 Reps
-
Day 2
1
Bent Over Row (Barbell)
3 Sets
8 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Single Arm High Row (Cable)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Hammer Curl
3 Sets
12 Reps
-
6
Reverse Pec Deck
2 Sets
12 Reps
-
7
Rear DeltCable Flys
2 Sets
12 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Chest Fly (Cable)
3 Sets
10 Reps
-
3
Chest Press (Machine)
3 Sets
6 Reps
-
4
Lateral Raise (Cable)
3 Sets
12 Reps
-
5
Reverse Pec Deck
3 Sets
12 Reps
-
6
Cross Body Extension
2 Sets
12 Reps
-
7
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
-
4
Seated Wide-Grip Row (Cable)
2 Sets
12 Reps
-
5
Rear Delt Fly (Machine)
2 Sets
12 Reps
-
Day 7
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
2
Platz Squat
4 Sets
12 Reps
-
3
Hip Thrust (Barbell)
3 Sets
6 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Seated Calf Raise
4 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lying Leg Curl
5 Sets
15 Reps
-
3
Leg Press (45 Degrees)
5 Sets
8 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Seated Calf Raise
4 Sets
12 Reps
-
6
Squat (Bodyweight)
1 Set
50 Reps
-