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Zenon Balanced Powerbuilding

by Zenon A.
9 athletes joined

Program Description

Trying to make best solution for week-time workers. After doing other 5 programs, I surpass SBD 500kg in a year. And I knew recovery is better than exhaustion. There is a huge correlation cortisol and insulin. Although you did best at the gym, you can’t get a power and body unless control cortisol comes from fatigue. This program was considered following things : 1. Recoverable Volume 2. Pre exhaustion with stretch set 3. No more than 70min 4. Balance of parts : For example, shoulders should include front/side/back. 5. Focusing on Compound exercise 6. Medium intensity on weekdays, high intensity on weekends : No deadlift on weekdays. Recovery is better than intensity.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 20, 2024 06:27
  • Last Edited
    Aug 28, 2024 12:26
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Deadlift (Barbell)
2
5 reps
70%
3A
Leg Extension
2
1
10 reps
10 reps
RPE 8
3B
Lying Leg Curl
2
1
10 reps
10 reps
RPE 8
4
Hip Adductor (Machine)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Deadlift (Barbell)
2
5 reps
70%
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
4
Stiff Leg Deadlift
2
1
10 reps
10 reps
RPE 8
5
Hip Adductor (Machine)
1
1
15 reps
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
4 reps
70%
80%
2
Deadlift (Barbell)
2
4 reps
75%
3A
Leg Extension
1
10 reps
3B
Lying Leg Curl
1
10 reps
4
Hip Adductor (Machine)
1
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
3 reps
80%
85%
2
Deadlift (Barbell)
2
4 reps
80%
3A
Leg Extension
2
1
RPE 8
3B
Lying Leg Curl
2
1
RPE 8
4
Hip Adductor (Machine)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1-1 reps
1-4 reps
90%
95%
2
Leg Extension
1
1
RPE 8
3
Stiff Leg Deadlift
1
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Bench Press (Barbell)
1
3
Deadlift (Barbell)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
6 reps
65%
70%
2
Overhead Press (Barbell)
1
2
6 reps
5 reps
65%
70%
3
Pull-Up (Weighted)
1
2
8 reps
6 reps
65%
70%
4
Incline Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 8
5
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 8
6
T-Bar Row
1
1
10 reps
10 reps
RPE 8
7
Chest Fly (Machine)
1
1
15 reps
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6 reps
5 reps
70%
75%
2
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
6 reps
5 reps
4 reps
65%
70%
75%
4
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 8
6
Incline Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 8
7
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
4 reps
70%
80%
2
Bench Press (Barbell)
1
2
6 reps
4 reps
65%
75%
3
Pull-Up (Weighted)
3
6 reps
75%
4
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 8
5
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
3 reps
80%
85%
2
Overhead Press (Barbell)
1
2
5 reps
3 reps
70%
80%
3
Pull-Up (Weighted)
1
2
6 reps
4 reps
70%
80%
4
Incline Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 8
5
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 8
6
T-Bar Row
1
1
10 reps
10 reps
RPE 8
7
Chest Fly (Machine)
1
1
15 reps
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1-1 reps
1-4 reps
90%
95%
2
Overhead Press (Barbell)
1
1
1-1 reps
1-4 reps
90%
95%
3
Pull-Up (Weighted)
1
1
6 reps
4 reps
70%
80%
4
Lateral Raise (Cable)
1
15 reps
RPE 8
5
T-Bar Row
1
10 reps
RPE 8
6
Chest Fly (Machine)
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
8 reps
6 reps
65%
70%
2
Squat (Barbell)
2
5 reps
70%
3A
Leg Extension
2
1
10 reps
10 reps
RPE 8
3B
Lying Leg Curl
2
1
10 reps
10 reps
RPE 8
4
Back Extension (Weighted)
1
1
10 reps
10 reps
RPE 8
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
6 reps
4 reps
70%
80%
2
Squat (Barbell)
2
4 reps
75%
3A
Leg Extension
1
10 reps
RPE 8
3B
Lying Leg Curl
1
10 reps
RPE 8
4
Back Extension (Weighted)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
3 reps
70%
80%
85%
2
Squat (Barbell)
1
1
5 reps
3 reps
70%
80%
3A
Leg Extension
2
1
10 reps
10 reps
RPE 8
3B
Lying Leg Curl
2
1
10 reps
10 reps
RPE 8
4
Back Extension (Weighted)
1
1
10 reps
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1-1 reps
1-4 reps
90%
95%
2A
Leg Extension
1
10 reps
RPE 8
2B
Lying Leg Curl
1
10 reps
RPE 8
3
Hip Adductor (Machine)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
8 reps
6 reps
65%
70%
2
Bench Press (Barbell)
3
5 reps
70%
3
Bench Press (Close Grip)
1
1
10 reps
10 reps
RPE 8
4
Pull-Up (Weighted)
3
6 reps
70%
5
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 8
6
Rear Delt Cable Fly
1
1
15 reps
15 reps
RPE 8
7
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
6 reps
5 reps
70%
75%
2
Squat (Barbell)
2
5 reps
70%
3
Lying Leg Curl
2
1
10 reps
10 reps
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 8
5
Back Extension (Weighted)
1
1
10 reps
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6 reps
4 reps
70%
80%
2
Bench Press (Barbell)
1
1
1
6 reps
5 reps
4 reps
70%
75%
80%
3
Overhead Press (Barbell)
1
1
1
6 reps
5 reps
4 reps
65%
70%
75%
4
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 8
6
Incline Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 8
7
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
5 reps
4 reps
3 reps
70%
80%
85%
2
Bench Press (Barbell)
1
2
5 reps
3 reps
70%
80%
3
Bench Press (Close Grip)
1
1
10 reps
10 reps
RPE 9
4
Pull-Up (Weighted)
2
6 reps
75%
5
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 8
6
Rear Delt Cable Fly
1
1
15 reps
15 reps
RPE 8
7
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6 reps
5 reps
70%
75%
2
Overhead Press (Barbell)
1
2
6 reps
5 reps
65%
70%
3
Pull-Up (Weighted)
1
2
10 reps
6 reps
65%
75%
4
Incline Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 8
5
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 8
6
T-Bar Row
1
1
10 reps
10 reps
RPE 8
7
Chest Fly (Machine)
1
1
15 reps
15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
70%
2
Deadlift (Barbell)
2 Sets
5 Reps
70%
3A
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
3B
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
4
Hip Adductor (Machine)
2 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
65%
70%
2
Overhead Press (Barbell)
1 Set
2 Sets
6 Reps
5 Reps
65%
70%
3
Pull-Up (Weighted)
1 Set
2 Sets
8 Reps
6 Reps
65%
70%
4
Incline Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
5
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
6
T-Bar Row
1 Set
1 Set
10 Reps
10 Reps
@8
7
Chest Fly (Machine)
1 Set
1 Set
15 Reps
15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
65%
70%
2
Squat (Barbell)
2 Sets
5 Reps
70%
3A
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
3B
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
4
Back Extension (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
65%
70%
2
Bench Press (Barbell)
3 Sets
5 Reps
70%
3
Bench Press (Close Grip)
1 Set
1 Set
10 Reps
10 Reps
@8
4
Pull-Up (Weighted)
3 Sets
6 Reps
70%
5
Lat Pulldown (Close Grip)
1 Set
1 Set
10 Reps
10 Reps
@8
6
Rear Delt Cable Fly
1 Set
1 Set
15 Reps
15 Reps
@8
7
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8