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Powerbuildin

by BRDKILLR
1 athletes joined

Program Description

Arnold + UL

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 28, 2024 07:17
  • Last Edited
    Nov 28, 2024 10:15
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
75%
80%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Cable Low Row
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
10-15 reps
RPE 8.5
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Cable Low Row
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
10-15 reps
RPE 8.5
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Cable Low Row
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
10-15 reps
RPE 8.5
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Bench Press (Barbell)
1
5 reps
60%
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Cable Low Row
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
10-15 reps
RPE 8.5
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Hammer Curl (Cable)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
3
1
10-15 reps
8-12 reps
RPE 8.5
RPE 7
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
AMRAP
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Hammer Curl (Cable)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
3
1
10-15 reps
8-12 reps
RPE 8.5
RPE 7
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
AMRAP
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Hammer Curl (Cable)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
3
1
10-15 reps
8-12 reps
RPE 8.5
RPE 7
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
AMRAP
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Hammer Curl (Cable)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
3
1
10-15 reps
8-12 reps
RPE 8.5
RPE 7
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
75%
80%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Leg Press
3
10-15 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Leg Press
3
10-15 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Leg Press
3
10-15 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Deadlift (Barbell)
1
5 reps
60%
3
Leg Press
3
10-15 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
2
Lat Pulldown
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
4
Dip (Assisted)
2
AMRAP
RPE 9
5
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 7
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
2
Lat Pulldown
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
4
Dip (Assisted)
2
AMRAP
RPE 9
5
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 7
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
2
Lat Pulldown
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
4
Dip (Assisted)
2
AMRAP
RPE 9
5
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 7
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
2
Lat Pulldown
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
4
Dip (Assisted)
2
AMRAP
RPE 9
5
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 7
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
75%
80%
2
Squat (Barbell)
1
5 reps
85%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 7
5
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 8
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 7
5
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 8
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
5 reps
95%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 7
5
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 8
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Squat (Barbell)
1
5 reps
60%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 7
5
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 8
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
80%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9
4
Cable Low Row
3 Sets
10-12 Reps
@8.5
5
Chest Fly (Cable)
3 Sets
10-15 Reps
@8.5
6
Standing Pullover (Cable)
2 Sets
12-15 Reps
@8
7
Push Up
2 Sets
AMRAP
@9
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
2
Hammer Curl (Cable)
3 Sets
10-15 Reps
@8
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@8
4
Tricep Pushdown (Cable)
3 Sets
1 Set
10-15 Reps
8-12 Reps
@8.5
@7
5
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@9
6
Face Pull
2 Sets
10-15 Reps
@8
7
Bicep Curl (EZ Bar)
1 Set
AMRAP
@8-10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
80%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Leg Press
3 Sets
10-15 Reps
@8
4
Leg Curl
3 Sets
10-15 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@8
2
Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@8
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@8
4
Dip (Assisted)
2 Sets
AMRAP
@9
5
Rear Delt Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@7
6
Pull-Up (Bodyweight)
2 Sets
AMRAP
@8
Day 5
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
80%
2
Squat (Barbell)
1 Set
5 Reps
85%
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@7
5
Leg Curl
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@7