Basic PB
Splits and exercises I prefer for powerbuilding
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 15 reps | @6 |
| 1 | 10 reps | @6 | ||
| 2 | 6 reps | @8 | ||
| 1 | 6 reps | @8.5 | ||
| 1 | 6 reps | @9 | ||
| 1 | 10 reps | @7.5 | ||
| 2 | Overhead Press (Barbell) | 1 | 15 reps | @6 |
| 1 | 10 reps | @6 | ||
| 1 | 7 reps | @8 | ||
| 1 | 7 reps | @8.5 | ||
| 1 | 7 reps | @9 | ||
| 3 | Incline Bench Press (Dumbbell) | 1 | 10 reps | @6 |
| 3 | 10 reps | @8.5 | ||
| 4 | Lateral Raise (Dumbbell) | 3 | 12 reps | @8.5 |
| 5 | Seated Dip (Machine) | 1 | 12 reps | @8.5 |
| 2 | 12 reps | @9 | ||
| 6 | Incline Chest Press (Machine) | 3 | 15 reps | @8.5 |
| 7 | Tricep Pushdown (Cable) | 3 | 15 reps | @8.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 10 reps | @6.5 |
| 1 | 6 reps | @7.5 | ||
| 2 | 5 reps | @8.5 | ||
| 2 | 5 reps | @9 | ||
| 2 | Deadlift (Barbell) | 1 | 10 reps | @6 |
| 1 | 6 reps | @7.5 | ||
| 2 | 5 reps | @8.5 | ||
| 1 | 5 reps | @9 | ||
| 3 | Single Leg Press | 1 | 12 reps | @6 |
| 2 | 10 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| 4 | Leg Extension | 3 | 10 reps | @8.5 |
| 5 | Hamstring Curl | 3 | 10 reps | @8.5 |
| 6 | Seated Calf Raise | 1 | 15 reps | @7.5 |
| 1 | 15 reps | @8 | ||
| 2 | 12 reps | @8.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 10 reps | @6 |
| 2 | 8 reps | @8.5 | ||
| 2 | 6 reps | @9 | ||
| 2 | Seated Wide-Grip Row (Cable) | 1 | 8 reps | @7 |
| 1 | 6 reps | @8 | ||
| 1 | 6 reps | @8.5 | ||
| 2 | 4 reps | @9 | ||
| 3 | Underhand Lat Pulldown | 1 | 8 reps | @8 |
| 3 | 8 reps | @8.5 | ||
| 4 | Reverse Pec Deck | 3 | 12 reps | @8.5 |
| 5 | Bicep Curl (EZ Bar) | 1 | 12 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8.5 | ||
| 6 | Hammer Curl | 1 | 10 reps | @8 |
| 2 | 10 reps | @8.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 10 reps | @6 |
| 1 | 6 reps | @7 | ||
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @8.5 | ||
| 1 | 3 reps | @9 | ||
| 1 | 3 reps | @9.5 | ||
| 2 | Romanian Deadlift (Dumbbell) | 1 | 8 reps | @8 |
| 2 | 8 reps | @8.5 | ||
| 3 | Front Squat (Barbell) | 1 | 8 reps | @7.5 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8.5 | ||
| 4 | Leg Extension | 3 | 10 reps | @8.5 |
| 5 | Back Extension | 3 | 10 reps | @8 |
| 6 | Seated Calf Raise | 2 | 15 reps | @8 |
| 2 | 12 reps | @8.5 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Basic PB is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Basic PB is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Basic PB is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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