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PPLPPL Powerbuilding

by Cord Goodspeed
2 athletes joined
5.0
(1 rating)

Program Description

Combined bench and squat strength programs and then hypertrophy on all other muscle groups with a focus on tricep gains.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 06, 2025 11:29
  • Last Edited
    May 09, 2025 01:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
81%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
81%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
82%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
83%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
84%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
84%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
85%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
86%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
86%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
87%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
93%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
94%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
100%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
100%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
4 Reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
French Press
4 Sets
12 Reps
@9
4
Seated Dip (Machine)
4 Sets
12 Reps
@9
5
Tricep Extension (Cable)
4 Sets
12 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
4 Reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
French Press
4 Sets
12 Reps
@9
4
Seated Dip (Machine)
4 Sets
12 Reps
@9
5
Tricep Extension (Cable)
4 Sets
12 Reps
@9
Day 2
1
Wide Grip Pull-Up
3 Sets
AMRAP
@10
2
Chest Supported Row (Machine)
4 Sets
8-10 Reps
@9
3
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9
4
Wide Grip Lat Pulldown
4 Sets
10-12 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@9
6
Hand Gripper
3 Sets
15 Reps
@9
Day 5
1
Wide Grip Pull-Up
3 Sets
AMRAP
@10
2
Chest Supported Row (Machine)
4 Sets
8-10 Reps
@9
3
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9
4
Wide Grip Lat Pulldown
4 Sets
10-12 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@9
6
Hand Gripper
3 Sets
15 Reps
@9
Day 3
1
Squat (Barbell)
5 Sets
2 Reps
80%
2
Leg Press (45 Degrees)
4 Sets
10 Reps
@9
3
Seated Hamstring Curl
4 Sets
10 Reps
@9
4
Leg Extension
2 Sets
20 Reps
@9
Day 6
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Leg Press (45 Degrees)
4 Sets
10 Reps
@9
3
Seated Hamstring Curl
4 Sets
10 Reps
@9
4
Leg Extension
2 Sets
20 Reps
@9