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Powerlifting/bodybuilding

by kenneth A.

Program Description

Powerlifting that pertains to bench press with bodybuilding movements.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 17, 2025 06:21
  • Last Edited
    Mar 17, 2025 06:23
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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 (Wide Grip)
3
3 reps
80%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 8
4
Seated Row (Cable)
2
8 reps
RPE 8
5
Shrug (Trap Bar)
2
8 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
3 reps
82%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 8
4
Seated Row (Cable)
2
8 reps
RPE 8
5
Shrug (Trap Bar)
2
8 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 8
4
Seated Row (Cable)
2
8 reps
RPE 8
5
Shrug (Trap Bar)
2
8 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
3 reps
88%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 8
4
Seated Row (Cable)
2
8 reps
RPE 8
5
Shrug (Trap Bar)
2
8 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
65%
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Lateral Raise (Cable)
2
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Bayesian Curl
1
8 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
8 reps
RPE 9
8
Wrist Curls
1
10 reps
RPE 8
9
Forearm Flexor Crunch
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
67%
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Lateral Raise (Cable)
2
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Bayesian Curl
1
8 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
8 reps
RPE 9
8
Wrist Curls
1
10 reps
RPE 8
9
Forearm Flexor Crunch
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
70%
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Lateral Raise (Cable)
2
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Bayesian Curl
1
8 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
8 reps
RPE 9
8
Wrist Curls
1
10 reps
RPE 8
9
Forearm Flexor Crunch
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
72%
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Lateral Raise (Cable)
2
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Bayesian Curl
1
8 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
8 reps
RPE 9
8
Wrist Curls
1
10 reps
RPE 8
9
Forearm Flexor Crunch
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1 reps
88%
2
Bench Press (Barbell)
3
6 reps
70%
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 8
4
Seated Row (Cable)
2
8 reps
RPE 8
5
Shrug (Trap Bar)
1
8 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 8
7
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
8
Squat (Barbell)
2
8 reps
RPE 8
9
Hip Abductor (Machine)
2
8 reps
RPE 8
10
Standing Calf Raise
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1 reps
90%
2
Bench Press (Barbell)
3
6 reps
70%
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 8
4
Seated Row (Cable)
2
8 reps
RPE 8
5
Shrug (Trap Bar)
1
8 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 8
7
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
8
Squat (Barbell)
2
8 reps
RPE 8
9
Hip Abductor (Machine)
2
8 reps
RPE 8
10
Standing Calf Raise
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1 reps
90%
2
Bench Press (Barbell)
3
6 reps
75%
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 8
4
Seated Row (Cable)
2
8 reps
RPE 8
5
Shrug (Trap Bar)
1
8 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 8
7
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
8
Squat (Barbell)
2
8 reps
RPE 8
9
Hip Abductor (Machine)
2
8 reps
RPE 8
10
Standing Calf Raise
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1 reps
92%
2
Bench Press (Barbell)
3
6 reps
75%
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 8
4
Seated Row (Cable)
2
8 reps
RPE 8
5
Shrug (Trap Bar)
1
8 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 8
7
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
8
Squat (Barbell)
2
8 reps
RPE 8
9
Hip Abductor (Machine)
2
8 reps
RPE 8
10
Standing Calf Raise
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Pec Deck (Machine)
1
8 reps
RPE 8
3
Bench Press (Close Grip)
2
5 reps
65%
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
6
Lateral Raise (Cable)
2
8 reps
RPE 8
7
Bicep Curl (Dumbbell)
1
8 reps
RPE 9
8
Bayesian Curl
1
8 reps
RPE 9
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9
10
Wrist Curls
1
10 reps
RPE 8
11
Forearm Flexor Crunch
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
91%
2
Pec Deck (Machine)
1
8 reps
RPE 8
3
Bench Press (Close Grip)
2
5 reps
65%
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
6
Lateral Raise (Cable)
2
8 reps
RPE 8
7
Bicep Curl (Dumbbell)
1
8 reps
RPE 9
8
Bayesian Curl
1
8 reps
RPE 9
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9
10
Wrist Curls
1
10 reps
RPE 8
11
Forearm Flexor Crunch
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
92%
2
Pec Deck (Machine)
1
8 reps
RPE 8
3
Bench Press (Close Grip)
2
5 reps
65%
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
6
Lateral Raise (Cable)
2
8 reps
RPE 8
7
Bicep Curl (Dumbbell)
1
8 reps
RPE 9
8
Bayesian Curl
1
8 reps
RPE 9
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9
10
Wrist Curls
1
10 reps
RPE 8
11
Forearm Flexor Crunch
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
94%
2
Pec Deck (Machine)
1
8 reps
RPE 8
3
Bench Press (Close Grip)
2
5 reps
65%
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
6
Lateral Raise (Cable)
2
8 reps
RPE 8
7
Bicep Curl (Dumbbell)
1
8 reps
RPE 9
8
Bayesian Curl
1
8 reps
RPE 9
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9
10
Wrist Curls
1
10 reps
RPE 8
11
Forearm Flexor Crunch
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Wide Grip)
3 Sets
3 Reps
80%
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Lat Pulldown (Single Arm)
2 Sets
8 Reps
@8
4
Seated Row (Cable)
2 Sets
8 Reps
@8
5
Shrug (Trap Bar)
2 Sets
8 Reps
@8
6
Rear Delt Fly (Cable)
2 Sets
10 Reps
@8
Day 2
1
Bench Press (Close Grip)
3 Sets
5 Reps
65%
2
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@8
3
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@8
4
Lateral Raise (Cable)
2 Sets
8 Reps
@8
5
Bicep Curl (Dumbbell)
1 Set
8 Reps
@9
6
Bayesian Curl
1 Set
8 Reps
@9
7
Hammer Curl (Dumbbell)
1 Set
8 Reps
@9
8
Wrist Curls
1 Set
10 Reps
@8
9
Forearm Flexor Crunch
2 Sets
8 Reps
@8
Day 3
1
Long Pause Bench Press
1 Set
1 Reps
88%
2
Bench Press (Barbell)
3 Sets
6 Reps
70%
3
Lat Pulldown (Single Arm)
2 Sets
8 Reps
@8
4
Seated Row (Cable)
2 Sets
8 Reps
@8
5
Shrug (Trap Bar)
1 Set
8 Reps
@8
6
Rear Delt Fly (Cable)
2 Sets
10 Reps
@8
7
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
8
Squat (Barbell)
2 Sets
8 Reps
@8
9
Hip Abductor (Machine)
2 Sets
8 Reps
@8
10
Standing Calf Raise
2 Sets
8 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Reps
90%
2
Pec Deck (Machine)
1 Set
8 Reps
@8
3
Bench Press (Close Grip)
2 Sets
5 Reps
65%
4
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@8
5
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@8
6
Lateral Raise (Cable)
2 Sets
8 Reps
@8
7
Bicep Curl (Dumbbell)
1 Set
8 Reps
@9
8
Bayesian Curl
1 Set
8 Reps
@9
9
Hammer Curl (Dumbbell)
1 Set
8 Reps
@9
10
Wrist Curls
1 Set
10 Reps
@8
11
Forearm Flexor Crunch
2 Sets
8 Reps
@8
Day 5
1
Cardio (LISS)
1 Set
60 mins
70%
Day 6
1
Cardio (LISS)
1 Set
60 mins
70%
Day 7
1
Cardio (LISS)
1 Set
60 mins
70%