logo
BoostcampPNG

DPT Powerbuilding

by Noah

Program Description

This is an upper-lower powerbuilding program made in collaboration with a physical therapist and an athletic trainer. It is 4 days a week and it is best completed in a full gym. Exercises can be replaced at the discretion of the participant. We recommend taking a day of rest between day 2 and 3.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 29, 2025 08:11
  • Last Edited
    Oct 30, 2025 06:40
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.3%
Triceps
11.8%
Upper Back
8.8%
Lats
8.8%
Front Delts
8.3%
Biceps
8.3%
Middle Delts
7.4%
Glutes
6.9%
Chest
6.4%
Hamstrings
6.4%
Calves
4.9%
Lower Back
2.9%
Abs
2.9%
Adductors
2%
Forearms
1%
Rear Delts
1%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
75%
2
Overhead Press (Barbell)
1
5+ reps
75%
3
Pull-Up (Weighted)
2
5 reps
75%
4
Pull-Up (Weighted)
1
5+ reps
75%
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Dumbbell Row
3
10 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 6
8
Overhead Extension (EZ Bar)
3
12 reps
RPE 6
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
80%
2
Overhead Press (Barbell)
1
5+ reps
80%
3
Pull-Up (Weighted)
2
5 reps
80%
4
Pull-Up (Weighted)
1
5+ reps
80%
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Dumbbell Row
3
10 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 6
8
Overhead Extension (EZ Bar)
3
12 reps
RPE 6
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
85%
2
Overhead Press (Barbell)
1
5+ reps
85%
3
Pull-Up (Weighted)
2
5 reps
85%
4
Pull-Up (Weighted)
1
5+ reps
85%
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Dumbbell Row
3
10 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 6
8
Overhead Extension (EZ Bar)
3
12 reps
RPE 6
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
65%
2
Overhead Press (Barbell)
1
5+ reps
65%
3
Pull-Up (Weighted)
2
5 reps
65%
4
Pull-Up (Weighted)
1
5+ reps
65%
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Dumbbell Row
3
10 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 6
8
Overhead Extension (EZ Bar)
3
12 reps
RPE 6
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
75%
2
Squat (Barbell)
1
5+ reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
70%
4
Leg Extension
3
15 reps
RPE 6
5
Standing Calf Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
80%
2
Squat (Barbell)
1
5+ reps
80%
3
Romanian Deadlift (Barbell)
3
8-10 reps
70%
4
Leg Extension
3
15 reps
RPE 6
5
Standing Calf Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
85%
2
Squat (Barbell)
1
5+ reps
85%
3
Romanian Deadlift (Barbell)
3
8-10 reps
70%
4
Leg Extension
3
15 reps
RPE 6
5
Standing Calf Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
65%
2
Squat (Barbell)
1
5+ reps
65%
3
Romanian Deadlift (Barbell)
3
8-10 reps
70%
4
Leg Extension
3
15 reps
RPE 6
5
Standing Calf Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
75%
2
Incline Bench Press (Barbell)
1
5+ reps
75%
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 6.5
5
Pull-Up (Weighted)
3
10 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6
7
Overhead Extension (EZ Bar)
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
80%
2
Incline Bench Press (Barbell)
1
5+ reps
80%
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 6.5
5
Pull-Up (Weighted)
3
10 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6
7
Overhead Extension (EZ Bar)
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
85%
2
Incline Bench Press (Barbell)
1
5+ reps
85%
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 6.5
5
Pull-Up (Weighted)
3
10 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6
7
Overhead Extension (EZ Bar)
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
65%
2
Incline Bench Press (Barbell)
1
5+ reps
65%
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 6.5
5
Pull-Up (Weighted)
3
10 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6
7
Overhead Extension (EZ Bar)
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
75%
2
Deadlift (Barbell)
1
5+ reps
75%
3
Squat (Barbell)
3
10+ reps
65%
4
Leg Extension
3
15 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
80%
2
Deadlift (Barbell)
1
5+ reps
80%
3
Squat (Barbell)
3
10+ reps
65%
4
Leg Extension
3
15 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
85%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Squat (Barbell)
3
10+ reps
65%
4
Leg Extension
3
15 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
65%
2
Deadlift (Barbell)
1
5+ reps
65%
3
Squat (Barbell)
3
10+ reps
60%
4
Leg Extension
3
15 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 6.5
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
2 Sets
5 Reps
75%
2
Overhead Press (Barbell)
1 Set
5+ Reps
75%
3
Pull-Up (Weighted)
2 Sets
5 Reps
75%
4
Pull-Up (Weighted)
1 Set
5+ Reps
75%
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Dumbbell Row
3 Sets
10 Reps
@7
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@6
8
Overhead Extension (EZ Bar)
3 Sets
12 Reps
@6
9
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
75%
2
Squat (Barbell)
1 Set
5+ Reps
75%
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
70%
4
Leg Extension
3 Sets
15 Reps
@6
5
Standing Calf Raise
3 Sets
15 Reps
@6
Day 3
1
Incline Bench Press (Barbell)
2 Sets
5 Reps
75%
2
Incline Bench Press (Barbell)
1 Set
5+ Reps
75%
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7
4
Dip (Weighted)
3 Sets
10 Reps
@6.5
5
Pull-Up (Weighted)
3 Sets
10 Reps
@6.5
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@6
7
Overhead Extension (EZ Bar)
3 Sets
12 Reps
@6
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
Day 4
1
Deadlift (Barbell)
2 Sets
5 Reps
75%
2
Deadlift (Barbell)
1 Set
5+ Reps
75%
3
Squat (Barbell)
3 Sets
10+ Reps
65%
4
Leg Extension
3 Sets
15 Reps
@7
5
Standing Calf Raise
3 Sets
15 Reps
@6.5