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6 Day 2x muscle groups per week + Powerlifting SBD

by Josh W.

Program Description

Fortnite

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 30, 2025 05:48
  • Last Edited
    Jul 30, 2025 06:37
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
2 reps
RPE 6
-
2
Hack Squat
2
8 reps
RPE 10
3
Seated Hamstring Curl
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Hip Thrust (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
3
8 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 7
-
2
Hack Squat
2
8 reps
RPE 10
3
Seated Hamstring Curl
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Hip Thrust (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
3
8 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
4 reps
RPE 8
-
2
Hack Squat
2
8 reps
RPE 10
3
Seated Hamstring Curl
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Hip Thrust (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
3
8 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 10
4
Rear Delt Fly (Machine)
3
8 reps
RPE 10
5
Single Arm Pushdown
4
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
7
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 10
4
Rear Delt Fly (Machine)
3
8 reps
RPE 10
5
Single Arm Pushdown
4
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
7
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 10
4
Rear Delt Fly (Machine)
3
8 reps
RPE 10
5
Single Arm Pushdown
4
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
7
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Bicep Curl (Barbell)
3
8 reps
RPE 10
3
Pull-Up (Weighted)
3
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
5
Single Arm Cable Curl
4
8 reps
RPE 10
6
Abs Crunch (Machine)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Bicep Curl (Barbell)
3
8 reps
RPE 10
3
Pull-Up (Weighted)
3
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
5
Single Arm Cable Curl
4
8 reps
RPE 10
6
Abs Crunch (Machine)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Bicep Curl (Barbell)
3
8 reps
RPE 10
3
Pull-Up (Weighted)
3
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
5
Single Arm Cable Curl
4
8 reps
RPE 10
6
Abs Crunch (Machine)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
-
2
Hack Squat
2
8 reps
RPE 10
3
Seated Hamstring Curl
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Hip Thrust (Machine)
3
8 reps
RPE 10
6
Hip Abductor (Machine)
3
8 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
-
2
Hack Squat
2
8 reps
RPE 10
3
Seated Hamstring Curl
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Hip Thrust (Machine)
3
8 reps
RPE 10
6
Hip Abductor (Machine)
3
8 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
-
2
Hack Squat
2
8 reps
RPE 10
3
Seated Hamstring Curl
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Hip Thrust (Machine)
3
8 reps
RPE 10
6
Hip Abductor (Machine)
3
8 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 6
-
2
Bicep Curl (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Rear Delt Fly (Machine)
3
8 reps
RPE 10
5
Single Arm Pushdown
4
8 reps
RPE 10
6
Single Arm Cable Curl
4
8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
8
Lateral Raise (Cable)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 7
-
2
Bicep Curl (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Rear Delt Fly (Machine)
3
8 reps
RPE 10
5
Single Arm Pushdown
4
8 reps
RPE 10
6
Single Arm Cable Curl
4
8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
8
Lateral Raise (Cable)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 8
-
2
Bicep Curl (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Rear Delt Fly (Machine)
3
8 reps
RPE 10
5
Single Arm Pushdown
4
8 reps
RPE 10
6
Single Arm Cable Curl
4
8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
8
Lateral Raise (Cable)
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
RPE 6
-
2
Pec Deck (Machine)
3
8 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
4
8 reps
RPE 10
6
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 7
-
2
Pec Deck (Machine)
3
8 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
4
8 reps
RPE 10
6
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
RPE 8
-
2
Pec Deck (Machine)
3
8 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
4
8 reps
RPE 10
6
Abs Crunch (Machine)
3
8 reps
RPE 10
Week 1
1 / 3 Weeks
Day 4
1
Squat (Low Bar)
3 Sets
4 Reps
-
2
Hack Squat
2 Sets
8 Reps
@10
3
Seated Hamstring Curl
3 Sets
8 Reps
@10
4
Leg Extension
3 Sets
8 Reps
@10
5
Hip Thrust (Machine)
3 Sets
8 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8 Reps
@10
7
Standing Calf Raise
3 Sets
8 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
@6
-
2
Bicep Curl (Barbell)
3 Sets
8 Reps
@10
3
Overhead Press (Barbell)
3 Sets
8 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
8 Reps
@10
5
Single Arm Pushdown
4 Sets
8 Reps
@10
6
Single Arm Cable Curl
4 Sets
8 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@10
8
Lateral Raise (Cable)
4 Sets
8 Reps
@10
Day 2
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Overhead Press (Barbell)
3 Sets
8 Reps
@10
3
Pec Deck (Machine)
3 Sets
8 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
8 Reps
@10
5
Single Arm Pushdown
4 Sets
8 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@10
7
Lateral Raise (Cable)
3 Sets
8 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
4 Reps
-
2
Bicep Curl (Barbell)
3 Sets
8 Reps
@10
3
Pull-Up (Weighted)
3 Sets
8 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
8 Reps
@10
5
Single Arm Cable Curl
4 Sets
8 Reps
@10
6
Abs Crunch (Machine)
4 Sets
8 Reps
@10
Day 6
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
@6
-
2
Pec Deck (Machine)
3 Sets
8 Reps
@10
3
Lat Pulldown
3 Sets
8 Reps
@10
4
Seated Row (Cable)
3 Sets
8 Reps
@10
5
Lateral Raise (Cable)
4 Sets
8 Reps
@10
6
Abs Crunch (Machine)
3 Sets
8 Reps
@10
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
1 Reps
2 Reps
@6
-
2
Hack Squat
2 Sets
8 Reps
@10
3
Seated Hamstring Curl
3 Sets
8 Reps
@10
4
Leg Extension
3 Sets
8 Reps
@10
5
Hip Thrust (Machine)
3 Sets
8 Reps
@10
6
Hip Adductor (Machine)
3 Sets
8 Reps
@10
7
Standing Calf Raise
3 Sets
8 Reps
@10