IntermediateFree

5 day Powerbuilding Program

Kavin Arya Singh· Feb 2024

18athletes running this program

iOS & Android

Overview

Length

5 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

80 min

NOTE :Before starting the program, make sure you read this carefully and execute in your routine. It is a 5 day Powerbuilding It focuses on increasing strength in all three compound movement that is Squats, bench, deadlifts Also it is a bodybuilding program focusing on gaining muscle as well as strength. For bodybuilding 1.You should focus on concentric 2 seconds and eccentric 2 seconds 2. Train at RPE 9 or 8 , don't go to ultimate failure Eat well, sleep for atleast 7 hours, and Take Supplements like, creatine, protein powder, for better recovery, you can also add BCAAs. For powerlifting 1.If you are not able to perform the number of reps mentioned, reduce the weight by 5 kg and do it( for compound movements). 3.For bench press, Calculate your Training Max that is - 90-92.5% of 1 RM, and then calculate the given percentage that is 85 % OF Training max. 2.The volume increases weekly, so be prepared. 3.if you are eating well, training close to failure, sleeping well, you will make good gains at the end of the program in both bodybuilding and powerlifting. 4.If you are too much fatigued from your workouts, include a extra rest day Remember, the goal is to grow without being injured. To check progress take a picture of yours before starting the program and compare yourself after finishing the program.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Glutes

10.6%

Quadriceps

10.2%

Triceps

9.6%

Chest

9.4%

Hamstrings

8.6%

Front Delts

8.3%

Upper Back

7.8%

Biceps

7.3%

Middle Delts

Abs

5.3%

Lower Back

4.9%

Lats

4.1%

Rear Delts

3.9%

Calves

1.9%

Forearms

1.1%

Adductors

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Deadlift (Barbell)	3	8 reps	60%
2	Wide Grip Pull-Up	1	AMRAP	@8
3	Lat Pulldown (Single Arm)	1	AMRAP	@8
4	Chin-Up (Weighted)	1	AMRAP	@8
5	Lat Pulldown (Neutral Grip)	1	AMRAP	@8
6	Chest Supported Row (Dumbbell)	2	8–12 reps	@8
7	Upright Row (Barbell)	2	12 reps	@8
8	Face Pull	1	8–12 reps	@8
9	Rear Delt Fly (Dumbbell)	1	8–12 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Paused)	5	5 reps	80%
2	Incline Bench Press (Dumbbell)	2	8–12 reps	@8
3	Cable Crossover	2	8–12 reps	@8
4	Seated Overhead Press (Barbell)	2	8–12 reps	@8
5	Lateral Raise (Dumbbell)	2	12 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Squat (Paused)	5	5 reps	80%
2	Hip Thrust (Barbell)	2	8–12 reps	@8
3	Romanian Deadlift (Barbell)	2	12 reps	@8
4	Bulgarian Split Squat (Dumbbell)	2	8–12 reps	@8
5	Standing Calf Raise	2	15–20 reps	@8
6	Hamstring Curl	2	8–12 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Front Squat (Barbell)	1	8 reps	80%
2	Front Squat (Barbell)	3	5–6 reps	80%
3	Bench Press (Barbell)	5	8 reps	60%
4	Deadlift (Barbell)	5	5 reps	80%
5	Reverse Abs Crunch (Bodyweight)	2	AMRAP	—
6	Y Raise	2	AMRAP	—

#	Exercise	Sets	Reps	Intensity
1	Reverse Bicep Curl (EZ Bar)	2	8–12 reps	@8
2	Preacher Curl (Dumbbell)	2	8–12 reps	@8
3	Overhead Tricep Extension (Cable)	2	8–15 reps	@8
4	Hammer Curl	2	8–12 reps	@8
5	Single Arm Overhead Tricep Extension	2	8–12 reps	@8
6	Decline Crunch	2	8–15 reps	@8

Weeks 2–5 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 5 day Powerbuilding Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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 80 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.

5 day Powerbuilding Program is structured around 5 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

5 day Powerbuilding Program 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.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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