Program Description
**Superset Powerbuilding** is an 8-week program designed to elevate your strength and hypertrophy through a unique blend of supersets and traditional lifts. With 32 sessions, each lasting around 40 minutes, you'll engage in compound movements like barbell squats and bench presses, paired with targeted accessory exercises to maximize muscle growth. This intermediate-level program requires access to a full gym and is perfect for those looking to push their limits and achieve impressive results. Get ready to transform your physique and strength with this dynamic training approach!
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedOct 27, 2025 06:51
- Last EditedOct 27, 2025 07:33
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.1%
Upper Back
11.1%
Chest
10.6%
Triceps
10.6%
Quadriceps
9.1%
Hamstrings
8.3%
Middle Delts
8.2%
Biceps
7.1%
Lats
6.7%
Glutes
5.7%
Lower Back
2.6%
Abs
2.4%
Rear Delts
2%
Calves
2%
Adductors
1.1%
Forearms
0.9%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2A
Lying Leg Curl
3
12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3A
Leg Extension
3
12 reps
RPE 9
3B
Arnold Press
3
12 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2A
Lying Leg Curl
3
12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3A
Leg Extension
3
12 reps
RPE 9
3B
Arnold Press
3
12 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2A
Lying Leg Curl
3
12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3A
Leg Extension
3
12 reps
RPE 9
3B
Arnold Press
3
12 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2A
Lying Leg Curl
3
12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3A
Leg Extension
3
12 reps
RPE 9
3B
Arnold Press
3
12 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2A
Lying Leg Curl
3
12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3A
Leg Extension
3
12 reps
RPE 9
3B
Arnold Press
3
12 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2A
Lying Leg Curl
3
12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3A
Leg Extension
3
12 reps
RPE 9
3B
Arnold Press
3
12 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2A
Lying Leg Curl
3
12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3A
Leg Extension
3
12 reps
RPE 9
3B
Arnold Press
3
12 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2A
Lying Leg Curl
3
12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3A
Leg Extension
3
12 reps
RPE 9
3B
Arnold Press
3
12 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2A
Seated Row (Cable)
3
12 reps
RPE 9
2B
Incline Chest Press (Machine)
3
12 reps
RPE 9
3A
Lat Pulldown
3
12 reps
RPE 9
3B
Pec Deck (Machine)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2A
Seated Row (Cable)
3
12 reps
RPE 9
2B
Incline Chest Press (Machine)
3
12 reps
RPE 9
3A
Lat Pulldown
3
12 reps
RPE 9
3B
Pec Deck (Machine)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2A
Seated Row (Cable)
3
12 reps
RPE 9
2B
Incline Chest Press (Machine)
3
12 reps
RPE 9
3A
Lat Pulldown
3
12 reps
RPE 9
3B
Pec Deck (Machine)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2A
Seated Row (Cable)
3
12 reps
RPE 9
2B
Incline Chest Press (Machine)
3
12 reps
RPE 9
3A
Lat Pulldown
3
12 reps
RPE 9
3B
Pec Deck (Machine)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2A
Seated Row (Cable)
3
12 reps
RPE 9
2B
Incline Chest Press (Machine)
3
12 reps
RPE 9
3A
Lat Pulldown
3
12 reps
RPE 9
3B
Pec Deck (Machine)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2A
Seated Row (Cable)
3
12 reps
RPE 9
2B
Incline Chest Press (Machine)
3
12 reps
RPE 9
3A
Lat Pulldown
3
12 reps
RPE 9
3B
Pec Deck (Machine)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2A
Seated Row (Cable)
3
12 reps
RPE 9
2B
Incline Chest Press (Machine)
3
12 reps
RPE 9
3A
Lat Pulldown
3
12 reps
RPE 9
3B
Pec Deck (Machine)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2A
Seated Row (Cable)
3
12 reps
RPE 9
2B
Incline Chest Press (Machine)
3
12 reps
RPE 9
3A
Lat Pulldown
3
12 reps
RPE 9
3B
Pec Deck (Machine)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Leg Press
3
12 reps
RPE 9
2B
Face Pull
3
12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3B
Upright Row (Dumbbell)
3
12 reps
RPE 9
4A
Skull Crusher (Barbell)
1
12 reps
RPE 9
4B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Leg Press
3
12 reps
RPE 9
2B
Face Pull
3
12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3B
Upright Row (Dumbbell)
3
12 reps
RPE 9
4A
Skull Crusher (Barbell)
1
12 reps
RPE 9
4B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Leg Press
3
12 reps
RPE 9
2B
Face Pull
3
12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3B
Upright Row (Dumbbell)
3
12 reps
RPE 9
4A
Skull Crusher (Barbell)
1
12 reps
RPE 9
4B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Leg Press
3
12 reps
RPE 9
2B
Face Pull
3
12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3B
Upright Row (Dumbbell)
3
12 reps
RPE 9
4A
Skull Crusher (Barbell)
1
12 reps
RPE 9
4B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Leg Press
3
12 reps
RPE 9
2B
Face Pull
3
12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3B
Upright Row (Dumbbell)
3
12 reps
RPE 9
4A
Skull Crusher (Barbell)
1
12 reps
RPE 9
4B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Leg Press
3
12 reps
RPE 9
2B
Face Pull
3
12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3B
Upright Row (Dumbbell)
3
12 reps
RPE 9
4A
Skull Crusher (Barbell)
1
12 reps
RPE 9
4B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Leg Press
3
12 reps
RPE 9
2B
Face Pull
3
12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3B
Upright Row (Dumbbell)
3
12 reps
RPE 9
4A
Skull Crusher (Barbell)
1
12 reps
RPE 9
4B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Leg Press
3
12 reps
RPE 9
2B
Face Pull
3
12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3B
Upright Row (Dumbbell)
3
12 reps
RPE 9
4A
Skull Crusher (Barbell)
1
12 reps
RPE 9
4B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 9
2A
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
2B
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 9
2A
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
2B
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 9
2A
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
2B
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 9
2A
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
2B
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 9
2A
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
2B
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 9
2A
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
2B
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 9
2A
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
2B
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 9
2A
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
2B
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)4 Sets
5 Reps
@9
2A
Lying Leg Curl3 Sets
12 Reps
@9
2B
Lateral Raise (Dumbbell)3 Sets
12 Reps
@9
3A
Leg Extension3 Sets
12 Reps
@9
3B
Arnold Press3 Sets
12 Reps
@9
4
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@9
Day 2
1
Bench Press (Barbell)4 Sets
5 Reps
@9
2A
Seated Row (Cable)3 Sets
12 Reps
@9
2B
Incline Chest Press (Machine)3 Sets
12 Reps
@9
3A
Lat Pulldown3 Sets
12 Reps
@9
3B
Pec Deck (Machine)3 Sets
12 Reps
@9
4
Bicep Curl (Cable)3 Sets
12 Reps
@9
Day 3
1
Overhead Press (Barbell)4 Sets
5 Reps
@9
2A
Leg Press3 Sets
12 Reps
@9
2B
Face Pull3 Sets
12 Reps
@9
3A
Romanian Deadlift (Barbell)3 Sets
12 Reps
@9
3B
Upright Row (Dumbbell)3 Sets
12 Reps
@9
4A
Skull Crusher (Barbell)1 Set
12 Reps
@9
4B
Single Leg Calf Raise (Weighted)3 Sets
20 Reps
@9
Day 4
1
Trap Bar Deadlift4 Sets
5 Reps
@9
2A
Incline Bench Press (Smith Machine)3 Sets
12 Reps
@9
2B
Chest Supported Row (Machine)3 Sets
12 Reps
@9
3
Bench Press (Dumbbell)3 Sets
12 Reps
@9
4
Single Arm High Row (Cable)3 Sets
12 Reps
@9
5
Bicep Curl (EZ Bar)3 Sets
12 Reps
@9