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Powerbuilding 3.0

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Program Description

Get strong and big at the same time :)

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 20, 2025 12:14
  • Last Edited
    Nov 21, 2025 10:52
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.5%
Glutes
9.2%
Quadriceps
8.9%
Hamstrings
8.8%
Biceps
8.2%
Chest
8%
Lats
7.9%
Triceps
7.8%
Front Delts
6.5%
Middle Delts
5.4%
Rear Delts
5%
Abs
4.2%
Lower Back
2.4%
Calves
1.9%
Abductors
1.9%
Adductors
1.8%
Forearms
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
85%
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
87.5%
77.5%
2
Bench Press (Paused)
3
8 reps
70%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
4 reps
90%
80%
2
Bench Press (Close Grip)
3
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
4 reps
90%
80%
2
Bench Press (Paused)
3
8 reps
75%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
75%
2
Bench Press (Close Grip)
2
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Bench Press (Paused)
2
8 reps
80%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Hanging Leg Raise
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
92.5%
87.5%
2
Bench Press (Close Grip)
2
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 6
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Hanging Leg Raise
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
95%
90%
2
Bench Press (Paused)
3
8 reps
80%
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 6
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Hanging Leg Raise
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
1
4 reps
75%
3
Deadlift (Barbell)
2
3 reps
65%
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Leg Curl
2
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
72.5%
2
Hack Squat
3
8 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
4
6-8 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
4
6-8 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Single Leg Press
3
8 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
4
6-8 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
4
6-8 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
77.5%
2
Hack Squat
3
8 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
4
6-8 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
4
6-8 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
80%
2
Single Leg Press
3
8 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
4
6-8 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
4
6-8 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
72.5%
2
Hack Squat
2
6 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
77.5%
2
Single Leg Press
2
8 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 9
4
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
4
6-8 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Hack Squat
2
8 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 9
4
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 9
6
Face Pull
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
82.5%
2
Single Leg Press
3
8 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 9
4
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Hack Squat
2
5 reps
RPE 5
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
85%
2
Deadlift (Paused)
2
4 reps
67.5%
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
4
Rear Delt Fly (Machine)
4
15-20 reps
RPE 9
5
Standing Pullover (Cable)
3
15-20 reps
RPE 7
6
Hammer Curl (Dumbbell)
4
8-10 reps
RPE 9
7
Single Leg Calf Raise (Weighted)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
8 reps
90%
65%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
3
Rear Delt Fly (Machine)
4
15-20 reps
RPE 9
4
Standing Pullover (Cable)
3
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
8-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
90%
2
Deadlift (Paused)
2
4 reps
70%
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
4
Rear Delt Fly (Machine)
4
15-20 reps
RPE 9
5
Standing Pullover (Cable)
3
15-20 reps
RPE 7
6
Hammer Curl (Dumbbell)
4
8-10 reps
RPE 9
7
Single Leg Calf Raise (Weighted)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
8 reps
95%
75%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
3
Rear Delt Fly (Machine)
4
15-20 reps
RPE 9
4
Standing Pullover (Cable)
3
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
8-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
85%
2
Deadlift (Paused)
2
4 reps
67.5%
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Standing Pullover (Cable)
3
15-20 reps
RPE 7
6
Hammer Curl (Dumbbell)
4
8-10 reps
RPE 9
7
Single Leg Calf Raise (Weighted)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
8 reps
95%
75%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
3
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
4
Standing Pullover (Cable)
2
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Deadlift (Paused)
2
4 reps
72.5%
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 6
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Standing Pullover (Cable)
2
15-20 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Single Leg Calf Raise (Weighted)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
8 reps
97.5%
75%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
3
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
4
Standing Pullover (Cable)
2
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
92.5%
2
Squat (Barbell)
2
5 reps
75%
3
Leg Curl
4
6-8 reps
RPE 10
4
Face Pull
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
3
Skull Crusher (Barbell)
2
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Bench Press (Barbell)
1
3
1 reps
3 reps
87.5%
82.5%
3
T-Bar Row
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Hip Abductor (Machine)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
72.5%
2
Bench Press (Barbell)
1
3
1 reps
3 reps
90%
85%
3
T-Bar Row
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Hip Abductor (Machine)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Bench Press (Barbell)
1
3
1 reps
2 reps
92.5%
87.5%
3
T-Bar Row
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Hip Abductor (Machine)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
77.5%
2
Bench Press (Barbell)
1
3
1 reps
2 reps
95%
90%
3
T-Bar Row
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Hip Abductor (Machine)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
70%
2
Bench Press (Barbell)
3
3 reps
85%
3
T-Bar Row
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Hip Abductor (Machine)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
2
Bench Press (Barbell)
1
3
1 reps
2 reps
95%
90%
3
T-Bar Row
2
10-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Hip Abductor (Machine)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
80%
2
Bench Press (Barbell)
1
3
1 reps
1 reps
97.5%
95%
3
T-Bar Row
2
10-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Hip Abductor (Machine)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
82.5%
2
Bench Press (Barbell)
1
3
1 reps
2 reps
97.5%
95%
3
T-Bar Row
2
10-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Hip Abductor (Machine)
2
12-15 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Reps
5 Reps
5 Reps
85%
75%
75%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
3
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@6
@6
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
@9
6
Hanging Leg Raise
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
72.5%
72.5%
72.5%
72.5%
2
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
@9
4
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@10
@10
@10
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@10
@10
@10
@10
6
Face Pull
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
Day 3
1
Deadlift (Barbell)
1 Set
4 Reps
85%
2
Deadlift (Paused)
1 Set
1 Set
4 Reps
4 Reps
67.5%
67.5%
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
@9
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
@9
7
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
70%
70%
70%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
3 Reps
87.5%
82.5%
82.5%
82.5%
3
T-Bar Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8