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Bill Kazmaier Training Routine

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Program Description

Powerbuilding. Bill Kazmaier may have been the first true powerbuilder. He trained heavy, working the three main lifts with all assistance work twice a week. Yes, you read that correctly. The Kaz used an animalistic high intensity, high volume workout routine. He hit the deadlift, squat and bench twice a week.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 23, 2025 03:48
  • Last Edited
    Apr 12, 2025 04:28
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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
Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
8 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Skull Crusher
6
10 reps
-
8
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
8 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Skull Crusher
6
10 reps
-
8
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
8 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Skull Crusher
6
10 reps
-
8
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Wide Grip)
3
8 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Front Raise
4
6 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
7
Skull Crusher
6
8 reps
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Wide Grip)
3
8 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Front Raise
4
6 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
7
Skull Crusher
6
8 reps
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Wide Grip)
3
8 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Front Raise
4
6 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
7
Skull Crusher
6
8 reps
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bench Press (Wide Grip)
3
5 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Front Raise
4
6 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6 reps
-
6
Lateral Raise (Dumbbell)
4
6 reps
-
7
Skull Crusher
6
6 reps
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bench Press (Wide Grip)
3
5 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Front Raise
4
6 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6 reps
-
6
Lateral Raise (Dumbbell)
4
6 reps
-
7
Skull Crusher
6
6 reps
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Wide Grip)
3
5 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Front Raise
4
6 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6 reps
-
6
Lateral Raise (Dumbbell)
4
6 reps
-
7
Skull Crusher
6
6 reps
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Squat (Barbell)
3
3 reps
70%
3
Deadlift (Barbell)
3
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Shrug (Barbell)
2
1
15-40 reps
10-20 reps
-
-
4
Seated Hammer Curl
4
12 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Lat Pulldown (Close Grip)
4
10 reps
-
7
Seated Row (Cable)
4
10 reps
-
8
Leg Extension
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Shrug (Barbell)
2
1
15-40 reps
10-20 reps
-
-
4
Seated Hammer Curl
4
12 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Lat Pulldown (Close Grip)
4
10 reps
-
7
Seated Row (Cable)
4
10 reps
-
8
Leg Extension
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Shrug (Barbell)
2
1
15-40 reps
10-20 reps
-
-
4
Seated Hammer Curl
4
12 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Lat Pulldown (Close Grip)
4
10 reps
-
7
Seated Row (Cable)
4
10 reps
-
8
Leg Extension
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Shrug (Barbell)
2
1
15-40 reps
10-20 reps
-
-
4
Seated Hammer Curl
4
8 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Lat Pulldown (Close Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
8
Leg Extension
3
8 reps
-
9
Leg Curl
3
8 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Shrug (Barbell)
2
1
15-40 reps
10-20 reps
-
-
4
Seated Hammer Curl
4
8 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Lat Pulldown (Close Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
8
Leg Extension
3
8 reps
-
9
Leg Curl
3
8 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Shrug (Barbell)
2
1
15-40 reps
10-20 reps
-
-
4
Seated Hammer Curl
4
8 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Lat Pulldown (Close Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
8
Leg Extension
3
8 reps
-
9
Leg Curl
3
8 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Shrug (Barbell)
2
1
15-40 reps
10-20 reps
-
-
4
Seated Hammer Curl
4
8 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Lat Pulldown (Close Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
8
Leg Extension
3
8 reps
-
9
Leg Curl
3
8 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Shrug (Barbell)
2
1
15-40 reps
10-20 reps
-
-
4
Seated Hammer Curl
4
8 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Lat Pulldown (Close Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
8
Leg Extension
3
8 reps
-
9
Leg Curl
3
8 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Shrug (Barbell)
2
1
15-40 reps
10-20 reps
-
-
4
Seated Hammer Curl
4
8 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Lat Pulldown (Close Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
8
Leg Extension
3
8 reps
-
9
Leg Curl
3
8 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
50%
2
Squat (Barbell)
3
3 reps
50%
3
Deadlift (Barbell)
3
3 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Front Raise
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Skull Crusher
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Front Raise
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Skull Crusher
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Front Raise
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Skull Crusher
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
6 reps
-
5
Front Raise
4
8 reps
-
6
Single Arm Tricep Extension (Cable)
4
8 reps
-
7
Skull Crusher
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
6 reps
-
5
Front Raise
4
8 reps
-
6
Single Arm Tricep Extension (Cable)
4
8 reps
-
7
Skull Crusher
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
6 reps
-
5
Front Raise
4
8 reps
-
6
Single Arm Tricep Extension (Cable)
4
8 reps
-
7
Skull Crusher
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Wide Grip)
3
8 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
4
5 reps
-
5
Front Raise
4
6 reps
-
6
Single Arm Tricep Extension (Cable)
4
8 reps
-
7
Skull Crusher
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Wide Grip)
3
8 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
4
5 reps
-
5
Front Raise
4
6 reps
-
6
Single Arm Tricep Extension (Cable)
4
8 reps
-
7
Skull Crusher
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Wide Grip)
3
8 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
4
3 reps
-
5
Front Raise
4
6 reps
-
6
Single Arm Tricep Extension (Cable)
4
8 reps
-
7
Skull Crusher
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Squat (Barbell)
1
1 reps
100%
3
Deadlift (Barbell)
1
1 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Shrug (Barbell)
4
10-15 reps
-
4
Seated Hammer Curl
4
8 reps
-
5
Concentration Curl
4
12 reps
-
6
Single Arm Row (Dumbbell)
3
30 reps
-
7
Wide Grip Lat Pulldown
4
10 reps
-
8
Leg Extension
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Shrug (Barbell)
4
10-15 reps
-
4
Seated Hammer Curl
4
8 reps
-
5
Concentration Curl
4
12 reps
-
6
Single Arm Row (Dumbbell)
3
30 reps
-
7
Wide Grip Lat Pulldown
4
10 reps
-
8
Leg Extension
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Shrug (Barbell)
4
10-15 reps
-
4
Seated Hammer Curl
4
8 reps
-
5
Concentration Curl
4
12 reps
-
6
Single Arm Row (Dumbbell)
3
30 reps
-
7
Wide Grip Lat Pulldown
4
10 reps
-
8
Leg Extension
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Shrug (Barbell)
4
10-15 reps
-
4
Seated Hammer Curl
4
8 reps
-
5
Concentration Curl
4
12 reps
-
6
Single Arm Row (Dumbbell)
3
24 reps
-
7
Wide Grip Lat Pulldown
4
8 reps
-
8
Leg Extension
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Shrug (Barbell)
4
10-15 reps
-
4
Seated Hammer Curl
4
8 reps
-
5
Concentration Curl
4
12 reps
-
6
Single Arm Row (Dumbbell)
3
24 reps
-
7
Wide Grip Lat Pulldown
4
8 reps
-
8
Leg Extension
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Shrug (Barbell)
4
10-15 reps
-
4
Seated Hammer Curl
4
8 reps
-
5
Concentration Curl
4
12 reps
-
6
Single Arm Row (Dumbbell)
3
24 reps
-
7
Wide Grip Lat Pulldown
4
8 reps
-
8
Leg Extension
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Shrug (Barbell)
4
10-15 reps
-
4
Seated Hammer Curl
4
8 reps
-
5
Concentration Curl
4
12 reps
-
6
Single Arm Row (Dumbbell)
3
24 reps
-
7
Wide Grip Lat Pulldown
4
8 reps
-
8
Leg Extension
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Shrug (Barbell)
4
10-15 reps
-
4
Seated Hammer Curl
4
8 reps
-
5
Concentration Curl
4
12 reps
-
6
Single Arm Row (Dumbbell)
3
24 reps
-
7
Wide Grip Lat Pulldown
4
8 reps
-
8
Leg Extension
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Shrug (Barbell)
4
10-15 reps
-
4
Seated Hammer Curl
4
8 reps
-
5
Concentration Curl
4
12 reps
-
6
Single Arm Row (Dumbbell)
3
24 reps
-
7
Wide Grip Lat Pulldown
4
8 reps
-
8
Leg Extension
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Standing Calf Raise
3
15 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Deadlift (Barbell)
3 Sets
10 Reps
-
3
Shrug (Barbell)
2 Sets
1 Set
15-40 Reps
10-20 Reps
-
-
4
Seated Hammer Curl
4 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
6
Lat Pulldown (Close Grip)
4 Sets
10 Reps
-
7
Seated Row (Cable)
4 Sets
10 Reps
-
8
Leg Extension
3 Sets
10 Reps
-
9
Leg Curl
3 Sets
10 Reps
-
10
Standing Calf Raise
3 Sets
15-25 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Bench Press (Wide Grip)
3 Sets
10 Reps
-
3
Bench Press (Close Grip)
3 Sets
10 Reps
-
4
Front Raise
4 Sets
8 Reps
-
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
7
Skull Crusher
6 Sets
10 Reps
-
8
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Bench Press (Wide Grip)
3 Sets
10 Reps
-
3
Bench Press (Close Grip)
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
5
Front Raise
4 Sets
10 Reps
-
6
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
-
7
Skull Crusher
4 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
-
2
Squat (Barbell)
4 Sets
10 Reps
-
3
Shrug (Barbell)
4 Sets
10-15 Reps
-
4
Seated Hammer Curl
4 Sets
8 Reps
-
5
Concentration Curl
4 Sets
12 Reps
-
6
Single Arm Row (Dumbbell)
3 Sets
30 Reps
-
7
Wide Grip Lat Pulldown
4 Sets
10 Reps
-
8
Leg Extension
3 Sets
10 Reps
-
9
Leg Curl
3 Sets
10 Reps
-
10
Standing Calf Raise
3 Sets
15 Reps
-