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SBD101 - Powerbuilding for Students$9.99
4.40(10 reviews)
The powerbuilding program optimized for the college student's schedule and lifestyle
Program Description

We get it. College could be one hell of an experience that happens once in a lifetime and constantly saying "no" to your friends when they invite you out because you have to go to the gym could be detrimental to your college experience. This is why we designed a college powerbuilding program with 2 variations to help meet your training goals without sacrificing your college life: the 5 day and the 3 day. Both versions are built surrounding a full 16-week long college semester (bang for your buck).

Read more about the program below.

Program Overview
Coach
Alec Chenverified coach
Level
Beginner, Intermediate, Novice
Equipment
Full Gym
Time Per Workout
60 minutes
Days Per Week
4 days
Program Length
16 weeks
Purchase
Start the program
on Boostcamp for free
Arms and Delts Dominant
Program Length
Days Per Week
Default Days
Variation Description
16 weeks
4 days
Mon, Wed, Fri, Sat
  • 3 days of training with one optional day
Week 1a
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
5
RPE3
1
5
RPE4
1
5
RPE5
1
5
RPE6
1
5
RPE6.5
Bulgarian Split Squat (Dumbbell)
3
10
RPE6-7
Split Stance Romanian Deadlift
3
8
RPE6-7
Lat Pulldown
3
15
RPE7
Seated Hamstring Curl
3
15
RPE7
Day 2
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
5
RPE3
1
5
RPE4
1
5
RPE5
1
5
RPE6
1
5
RPE7
Barbell Row
4
6
RPE6-7
Bicep Curl
3
10
-
Drag Curl - Mechanical Dropset
3
8
RPE8
Tricep Pushdown (Cable)
3
12
RPE7
Super-ROM Lateral Raises
3
15
RPE7
1
3-5
-
Day 3
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
6
RPE4
1
6
RPE5
1
6
RPE6
Leg Press
3
8
RPE6-7
Incline Bench Press (Dumbbell)
3
12
RPE6-7
Chest Supported Row (Dumbbell)
3
12
RPE6-7
Leg Extension
3
12
RPE7
Day 4
Exercise
Sets
Reps
Intensity
Bicep Curl (Cable)
2
15
RPE7
Rolling Tricep Extension (Dumbbell)
3
12
RPE7
Lateral Raise (Dumbbell)
2
20
RPE7
Rear Delt Fly (Machine)
2
20
RPE7
Week 2b
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
5
RPE4
1
5
RPE5
1
5
RPE6
1
5
RPE6.5
1
5
RPE7
Bulgarian Split Squat (Dumbbell)
3
10
RPE7-8
Split Stance Romanian Deadlift
3
8
RPE7-8
Lat Pulldown
4
15
RPE8
Seated Hamstring Curl
4
15
RPE8
Day 2
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
5
RPE4
1
5
RPE5
1
5
RPE6
1
5
RPE7
1
5
RPE8
Barbell Row
4
6
RPE7-8
Bicep Curl
4
10
RPE8
Drag Curl - Mechanical Dropset
4
8
RPE9
Tricep Pushdown (Cable)
4
12
RPE8
Super-ROM Lateral Raises
3
15
RPE8
1
3-5
RPE10
Day 3
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
6
RPE5
1
6
RPE6
1
6
RPE7
Leg Press
3
8
RPE7-8
Incline Bench Press (Dumbbell)
4
12
RPE7-8
Chest Supported Row (Dumbbell)
4
12
RPE7-8
Leg Extension
4
12
RPE8
Day 4
Exercise
Sets
Reps
Intensity
Bicep Curl (Cable)
2
15
RPE7.5
Rolling Tricep Extension (Dumbbell)
2
12
RPE7.5
Lateral Raise (Dumbbell)
2
20
RPE7.5
Rear Delt Fly (Machine)
2
20
RPE7.5
Week 3c
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
5
RPE5
1
5
RPE6
1
5
RPE7
1
5
RPE7.5
1
5
RPE8
Bulgarian Split Squat (Dumbbell)
3
10
RPE8-9
Split Stance Romanian Deadlift
3
8
RPE8-9
Lat Pulldown
4
15
RPE9
Seated Hamstring Curl
4
15
RPE9
Day 2
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
5
RPE5
1
5
RPE6
1
5
RPE7
1
5
RPE7.5
1
5
RPE8.5
Barbell Row
4
6
RPE8-9
Bicep Curl
4
10
RPE9
Drag Curl - Mechanical Dropset
4
8
RPE9
Tricep Pushdown (Cable)
4
12
RPE9
Super-ROM Lateral Raises
3
15
RPE9
1
3-5
RPE10
Day 3
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
6
RPE6
1
6
RPE7
1
6
RPE8
Leg Press
3
8
RPE8-9
Incline Bench Press (Dumbbell)
4
12
RPE8-9
Chest Supported Row (Dumbbell)
4
12
RPE8-9
Leg Extension
4
12
RPE9
Day 4
Exercise
Sets
Reps
Intensity
Bicep Curl (Cable)
3
15
RPE8
Rolling Tricep Extension (Dumbbell)
3
12
RPE8
Lateral Raise (Dumbbell)
3
20
RPE8
Rear Delt Fly (Machine)
3
20
RPE8
Week 4d
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
5
RPE5
1
5
RPE6
1
5
RPE7
1
5
RPE8
1
5
RPE9
Bulgarian Split Squat (Dumbbell)
3
10
RPE9
Split Stance Romanian Deadlift
3
8
RPE9
Lat Pulldown
3
15
RPE9
1
AMRAP
RPE10
Seated Hamstring Curl
3
15
RPE9
1
AMRAP
RPE10
Day 2
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
5
RPE5
1
5
RPE6
1
5
RPE7.5
1
5
RPE8
1
5
RPE9
Barbell Row
4
5
+5lbs
Bicep Curl
4
10
RPE9
Drag Curl - Mechanical Dropset
3
8
RPE9
1
AMRAP
RPE10
Tricep Pushdown (Cable)
3
12
RPE9
1
AMRAP
RPE10
Super-ROM Lateral Raises
3
15
RPE9
1
3-5
RPE10
Day 3
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
6
RPE7
1
6
RPE8
1
6
RPE8.5
Leg Press
3
8
RPE9
1
2-4
RPE9
Incline Bench Press (Dumbbell)
4
12
RPE9
Chest Supported Row (Dumbbell)
4
12
RPE9
Leg Extension
4
12
RPE9
Day 4
Exercise
Sets
Reps
Intensity
REST
1
1
-
Week 5a
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
6
RPE3
1
6
RPE4
1
6
RPE5
1
6
RPE6
Close Stance Split Squat
3
10
RPE6-7
B-Stance Romanian Deadlift
3
8
RPE6-7
Lat Pulldown
4
12
RPE7
Seated Hamstring Curl
4
12
RPE7
Day 2
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
4
RPE2
1
4
RPE3
2
4
RPE4
1
4
RPE5
1
4
RPE6
Barbell Row
5
5
RPE6
Bicep Curl
3
12
RPE6-7
Tricep Pushdown (Cable)
3
10
RPE6-7
Super-ROM Lateral Raises
2
8
RPE8
Lateral Raise (Dumbbell)
2
8
RPE8
Lateral Raise Partials
2
8
RPE8
Day 3
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
6
RPE3
1
6
RPE4
1
6
RPE5
1
6
RPE6
Leg Press
3
7
RPE7
Incline Bench Press (Dumbbell)
3
15
RPE6-7
Chest Supported Row (Dumbbell)
3
15
RPE6-7
Leg Extension
3
10
RPE7
Day 4
Exercise
Sets
Reps
Intensity
Bicep Curl (Cable)
2
12
RPE7
Rolling Tricep Extension (Dumbbell)
2
10
RPE7
Lateral Raise (Dumbbell)
2
15
RPE7
Rear Delt Fly (Machine)
2
15
RPE7
Week 6b
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
6
RPE4
1
6
RPE5
1
6
RPE6
1
6
RPE7
Close Stance Split Squat
3
10
RPE8
B-Stance Romanian Deadlift
3
8
RPE8
Lat Pulldown
4
12
RPE7-8
Seated Hamstring Curl
4
12
RPE7-8
Day 2
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
4
RPE3
1
4
RPE4
1
4
RPE5
1
4
RPE6
2
4
RPE7
Barbell Row
5
5
RPE7
Bicep Curl
4
12
RPE7-8
Tricep Pushdown (Cable)
4
10
RPE7-8
Super-ROM Lateral Raises
2
8
RPE9
Lateral Raise (Dumbbell)
2
8
RPE9
Lateral Raise Partials
2
8
RPE9
Day 3
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
6
RPE4
1
6
RPE5
1
6
RPE6
1
6
RPE7
Leg Press
3
7
RPE8
Incline Bench Press (Dumbbell)
3
15
RPE7-8
Chest Supported Row (Dumbbell)
3
15
RPE7-8
Leg Extension
4
10
RPE8
Day 4
Exercise
Sets
Reps
Intensity
Bicep Curl (Cable)
3
12
RPE7
Rolling Tricep Extension (Dumbbell)
3
10
RPE7
Lateral Raise (Dumbbell)
3
15
RPE7
Rear Delt Fly (Machine)
3
15
RPE7
Week 7c
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
6
RPE5
1
6
RPE6
1
6
RPE7
1
6
RPE8
Close Stance Split Squat
3
10
RPE8-9
B-Stance Romanian Deadlift
3
8
RPE8-9
Lat Pulldown
4
12
RPE8
Seated Hamstring Curl
4
12
RPE8
Day 2
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
4
RPE4
1
4
RPE5
1
4
RPE6
1
4
RPE7
2
4
RPE8
Barbell Row
5
5
RPE8
Bicep Curl
4
12
RPE8-9
Tricep Pushdown (Cable)
4
10
RPE8-9
Super-ROM Lateral Raises
2
10
RPE9
Lateral Raise (Dumbbell)
2
10
RPE9
Lateral Raise Partials
2
10
RPE9
Day 3
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
6
RPE5
1
6
RPE6
1
6
RPE7
1
6
RPE8
Leg Press
3
7
RPE9
Incline Bench Press (Dumbbell)
3
15
RPE8-9
Chest Supported Row (Dumbbell)
3
15
RPE8-9
Leg Extension
4
10
RPE9
Day 4
Exercise
Sets
Reps
Intensity
Bicep Curl (Cable)
3
12
RPE8
Rolling Tricep Extension (Dumbbell)
3
10
RPE8
Lateral Raise (Dumbbell)
3
15
RPE8
Rear Delt Fly (Machine)
3
15
RPE8
Week 8d
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
6
RPE6
1
6
RPE7
1
6
RPE8
1
6
RPE9
Close Stance Split Squat
3
10
RPE9
B-Stance Romanian Deadlift
3
8
RPE9
Lat Pulldown
3
10
RPE8
2
10
RPE8-9
Seated Hamstring Curl
3
12
RPE8-9
1
AMRAP
RPE10
Day 2
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
4
RPE5
1
4
RPE6
2
4
RPE7
1
4
RPE8
1
4
RPE9
Barbell Row
5
5
RPE9
Bicep Curl
3
12
RPE9
1
AMRAP
RPE10
Tricep Pushdown (Cable)
3
10
RPE9
1
AMRAP
RPE10
Super-ROM Lateral Raises
2
10
RPE9
Lateral Raise (Dumbbell)
2
10
RPE9
Lateral Raise Partials
2
AMRAP
RPE10
Day 3
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
6
RPE6
1
6
RPE7
1
6
RPE7.5
1
6
RPE8.5
Leg Press
3
6-8
+5lbs
Incline Bench Press (Dumbbell)
2
15
RPE9
1
AMRAP
RPE10
Chest Supported Row (Dumbbell)
2
15
RPE9
1
AMRAP
RPE10
Leg Extension
2
9-11
+9lbs
2
9-11
+5lbs
Day 4
Exercise
Sets
Reps
Intensity
REST
1
1
-
Week 9a
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
3
RPE6
Squat (Barbell) - 10-12% Drop
4
4
-
Single Leg Press
3
8
RPE6-7
Romanian Deadlift (Dumbbell)
3
10
RPE6-7
Lat Prayer
3
12
RPE7
Glute-Ham Raise
3
10
RPE7
Day 2
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
2
RPE6.5
Bench Press (Barbell) - 10% Drop
5
3
-
Single Arm Row (Dumbbell)
3
8
RPE6-10
Hammer Curl
3
10
RPE7
Tricep Extension (Cable)
3
12
RPE7
Lateral Raise (Dumbbell)
3
12
RPE7
Day 3
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
2
2
RPE6
Deadlift (Barbell) - 12-15% Drop
3
4
-
Leg Press
4
6
RPE6-7
Bench Press (Dumbbell)
3
12
RPE6-7
Seated Row (Cable)
3
12
RPE6-7
Day 4
Exercise
Sets
Reps
Intensity
Incline Curl 5s Down
2
8
RPE7
Tricep Pushdown (Cable)
2
12
RPE7
Lateral Raise 4s Down
2
10
RPE7
Lat Pulldown Neutral Grip
2
15
RPE7
Week 10b
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
3
RPE7
Squat (Barbell) - 10-12% Drop
4
4
-
Single Leg Press
3
8
RPE7-8
Romanian Deadlift (Dumbbell)
3
10
RPE7-8
Lat Prayer
3
12
RPE8
Glute-Ham Raise
3
10
RPE8
Day 2
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
2
RPE7.5
Bench Press (Barbell) - 10% Drop
5
3
-
Single Arm Row (Dumbbell)
3
8
RPE7-8
Hammer Curl
3
10
RPE8
Tricep Extension (Cable)
3
12
RPE8
Lateral Raise (Dumbbell)
3
12
RPE8
Day 3
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
2
2
RPE7
Deadlift (Barbell) - 12-15% Drop
3
4
-
Leg Press
4
6
RPE7-8
Bench Press (Dumbbell)
3
12
RPE7-8
Seated Row (Cable)
3
12
RPE7-8
Day 4
Exercise
Sets
Reps
Intensity
Lat Pulldown Neutral Grip
3
15
RPE7
Incline Curl 5s Down
3
8
RPE7
Tricep Pushdown (Cable)
3
12
RPE7
Lateral Raise 4s Down
3
10
RPE7
Week 11c
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
3
RPE8
Squat (Barbell) - 10-12% Drop
4
4
-
Single Leg Press
3
8
RPE8-9
Romanian Deadlift (Dumbbell)
3
10
RPE8-9
Lat Prayer
3
12
RPE9
Glute-Ham Raise
3
10
RPE9
Day 2
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
1
RPE6
Bench Press (Barbell) - 10% Drop
5
3
-
Single Arm Row (Dumbbell)
3
8
RPE8-9
Hammer Curl
3
10
RPE9
Tricep Extension (Cable)
3
12
RPE9
Lateral Raise (Dumbbell)
3
12
RPE9
Day 3
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
2
2
RPE8
Deadlift (Barbell) - 12-15% Drop
3
4
-
Leg Press
4
6
RPE8-9
Bench Press (Dumbbell)
3
12
RPE8-9
Seated Row (Cable)
3
12
RPE8-9
Day 4
Exercise
Sets
Reps
Intensity
Lat Pulldown Neutral Grip
3
15
RPE8
Incline Curl 5s Down
3
8
RPE8
Tricep Pushdown (Cable)
3
12
RPE8
Lateral Raise 4s Down
3
10
RPE8
Week 12d
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
3
RPE9
Squat (Barbell) - 10-12% Drop
4
4
-
Single Leg Press
3
8
RPE9
Romanian Deadlift (Dumbbell)
3
10
RPE9
Lat Prayer
2
12
+5lbs
1
AMRAP
+5lbs
Glute-Ham Raise
3
10
+5lbs
Day 2
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
1
RPE7
Bench Press (Barbell) - 10% Drop
5
3
-
Single Arm Row (Dumbbell)
3
8
RPE9
Hammer Curl
2
10
RPE9
1
AMRAP
-
Tricep Extension (Cable)
3
12
RPE9-10
Lateral Raise (Dumbbell)
3
12
RPE9-10
Day 3
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
2
2
RPE9
Deadlift (Barbell) - 12-15% Drop
3
4
-
Leg Press
4
5-7
+5lbs
Bench Press (Dumbbell)
2
12
RPE9
1
AMRAP
-
Seated Row (Cable)
3
12
RPE9
Day 4
Exercise
Sets
Reps
Intensity
REST
1
1
-
Week 13a
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
1
RPE7
Squat (Barbell) - 10% Drop
1
3
-
Squat (Barbell) - 20% Drop
2
5
-
Single Leg Press
3
8
RPE6-7
Romanian Deadlift (Dumbbell)
3
8
RPE6-7
Lat Prayer
3
10
RPE7
Glute-Ham Raise
3
8
RPE7
Day 2
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
2
RPE7
Bench Press (Barbell) - 15% Drop
4
3
-
Single Arm Row (Dumbbell)
4
6
RPE6-7
Hammer Curl
3
10
RPE7
Tricep Extension (Cable)
3
10
RPE7
Lateral Raise (Dumbbell)
3
12
RPE7
Day 3
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
1
RPE7
Deadlift (Barbell) - 8% Drop
1
2
-
Deadlift (Barbell) - 10% Drop
1
4
-
Leg Press
4
6
RPE6-7
Bench Press (Dumbbell)
3
10
RPE6-7
Seated Row (Cable)
3
10
RPE6-7
Day 4
Exercise
Sets
Reps
Intensity
Lat Pulldown Neutral Grip
2
15
RPE8
Incline Curl 5s Down
2
8
RPE8
Tricep Pushdown (Cable)
2
12
RPE8
Lateral Raise 4s Down
2
10
RPE8
Week 14b
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
1
RPE8
Squat (Barbell) - 10% Drop
1
3
-
Squat (Barbell) - 20% Drop
2
5
-
Single Leg Press
3
8
RPE7-8
Romanian Deadlift (Dumbbell)
3
8
RPE7-8
Lat Prayer
3
10
RPE8
Glute-Ham Raise
3
8
RPE8
Day 2
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
2
RPE8
Bench Press (Barbell)
4
3
+5lbs
Single Arm Row (Dumbbell)
4
6
RPE7-8
Hammer Curl
3
10
RPE8
Tricep Extension (Cable)
3
10
RPE8
Lateral Raise (Dumbbell)
3
12
RPE8
Day 3
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
1
RPE8
Deadlift (Barbell) - 8% Drop
1
2
-
Deadlift (Barbell) - 10% Drop
1
4
-
Leg Press
4
6
RPE7-8
Bench Press (Dumbbell)
3
10
RPE7-8
Seated Row (Cable)
3
10
RPE7-8
Day 4
Exercise
Sets
Reps
Intensity
Lat Pulldown Neutral Grip
2
15
RPE9
Incline Curl 5s Down
2
8
RPE9
Tricep Pushdown (Cable)
2
12
RPE9
Lateral Raise 4s Down
2
10
RPE9
Week 15c
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
1
RPE8-8.5
Squat (Barbell) - 10% Drop
1
3
-
Squat (Barbell) - 20% Drop
2
5
-
Single Leg Press
2
8
RPE8-9
Romanian Deadlift (Dumbbell)
2
8
RPE8-9
Lat Prayer
2
10
RPE9
Glute-Ham Raise
2
8
RPE9
Day 2
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
2
RPE8-8.5
Bench Press (Barbell)
4
3
+5lbs
Single Arm Row (Dumbbell)
3
6
RPE8-9
Hammer Curl
2
10
RPE9
Tricep Extension (Cable)
2
10
RPE9
Lateral Raise (Dumbbell)
2
12
RPE9
Day 3
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
1
RPE8
Deadlift (Barbell) - 8% Drop
1
2
-
Deadlift (Barbell) - 10% Drop
1
4
-
Leg Press
3
6
RPE8-9
Bench Press (Dumbbell)
2
10
RPE8-9
Seated Row (Cable)
2
10
RPE8-9
Day 4
Exercise
Sets
Reps
Intensity
REST
1
1
-
Week 16d
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
1
100%
Day 2
Exercise
Sets
Reps
Intensity
Bench Press (Paused)
1
1
100%
Day 3
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
1
100%
Day 4
Exercise
Sets
Reps
Intensity
REST
1
1
-
What People Are Saying
4.4/5
See all
AnonymousMan, 20
4 weeks complete
1 year of prior experience
No modifications
11 days ago
Alan H.Man, 20
4 weeks complete
Less than expected strength gains
As expected muscle gains
None modifications
I’ve been working out for about 6 months and this program is really great for beginners. The first half is mostly bodybuilding. My muscle definition is better than it was before. My strength hasn’t really increased the way I’ve wanted(also due to my dieting). I’ve only done the first 6 weeks. After the 8th week it’s mostly strength based. Overall great! Can’t wait for the strength part!
a month ago
v N.Woman, 23
4 weeks complete
No modifications
a month ago
dominic pistilliMan, 16
2 weeks complete
As expected strength gains
As expected muscle gains
None modifications
Really effective way of training. Love it so far
2 months ago
Nolan H.Man, 19
2 weeks complete
No modifications
3 months ago
NathanaelMan, 16
2 weeks complete
As expected strength gains
More than expected muscle gains
Marginal modifications
3 months ago
Aiden PerryMan, 17
3 weeks complete
2 years of prior experience
Less than expected strength gains
As expected muscle gains
None modifications
4 months ago
KowalskiMan, 22
3 weeks complete
No modifications
4 months ago
Connor L.
3 weeks complete
No modifications
4 months ago
Anthony T.Man, 24
3 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
4 months ago

The college powerbuilding program comes with 2 variations to help meet your training goals without sacrificing your college life: the 5 day and the 3 day. Both versions are built surrounding a full 16-week long college semester (bang for your buck). The first 8 weeks focus on increasing hypertrophy and work capacity while the latter 8 weeks focus on strength and 1 rep maxes. These programs are created with a few things in mind: time, stress, academic and social lives.

  • Time - most college gyms are PACKED. We designed our workouts to be completed within 50 to 90 minutes (depending on procrastination)

  • Stress - EXAMS, QUIZZES, FINALS. WHEW. Most days are RPE based which allows for autoregulation to manage fatigue and stress while other days are linear to ensure gradual progression

  • Academic and social lives - optional exercises to get MORE gainz when time allows

The 5 Day Version

  • Monday: Squat / Posterior Chain

  • Tuesday: Bench / Chest & Shoulders

  • Wednesday: Deadlifts / Quads

  • Thursday: Bench / Back

  • Friday: Squat / Shoulders & Arms

*another workout split is M, T, W, F, Sat (if so, swap D4 and D5's workouts)

The 3 Day Version

  • Monday: Full Body

  • Wednesday: Full Body Upper Focus

  • Friday: Full Body Lower Focus