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Athletic Powerbuild

by Vic

Program Description

Helping athletes to build strength, power & size. Anyone from novice to advanced could use this to help during season or off season.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 20, 2026 07:24
  • Last Edited
    Feb 27, 2026 07:33
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.7%
Quadriceps
10.4%
Glutes
10.1%
Upper Back
9.4%
Abs
8.2%
Hamstrings
8.1%
Middle Delts
7.7%
Triceps
7%
Chest
6.9%
Lats
4.3%
Biceps
3.3%
Lower Back
3.2%
Adductors
2.9%
Olympic
2.8%
Rear Delts
1.9%
Other
1.7%
Forearms
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4 reps
80%
1B
Plyo Push Up
4
4 reps
-
1C
Med Ball Chest Pass
4
4 reps
-
2A
Wide Grip Lat Pulldown
2
10 reps
RPE 10
2B
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 10
3A
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
3B
Dip (Bodyweight)
2
12 reps
RPE 10
3C
Leg Raise (Captain's Chair)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5 reps
80%
1B
Plyo Push Up
4
5 reps
-
1C
Med Ball Chest Pass
4
5 reps
-
2A
Wide Grip Lat Pulldown
3
10 reps
RPE 10
2B
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3B
Dip (Bodyweight)
3
10 reps
RPE 10
3C
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
80%
1B
Plyo Push Up
4
6 reps
-
1C
Med Ball Chest Pass
4
6 reps
-
2A
Wide Grip Lat Pulldown
2
12 reps
RPE 10
2B
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3B
Dip (Bodyweight)
3
12 reps
RPE 10
3C
Leg Raise (Captain's Chair)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4 reps
80%
1B
Plyo Push Up
4
4 reps
-
1C
Med Ball Chest Pass
4
4 reps
-
2A
Wide Grip Lat Pulldown
3
10 reps
RPE 10
2B
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3B
Dip (Bodyweight)
3
10 reps
RPE 10
3C
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5 reps
80%
1B
Plyo Push Up
4
5 reps
-
1C
Med Ball Chest Pass
4
5 reps
-
2A
Wide Grip Lat Pulldown
2
12 reps
RPE 10
2B
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3B
Dip (Bodyweight)
3
12 reps
RPE 10
3C
Leg Raise (Captain's Chair)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
80%
1B
Plyo Push Up
4
6 reps
-
1C
Med Ball Chest Pass
4
6 reps
-
2A
Wide Grip Lat Pulldown
3
10 reps
RPE 10
2B
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3B
Dip (Bodyweight)
3
12 reps
RPE 10
3C
Leg Raise (Captain's Chair)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
4 reps
80%
1B
Box Jump
4
4 reps
-
2A
Snatch (Dumbbell)
2
8 reps
-
2B
Deadlift (Dumbbell)
2
8 reps
-
3A
Overhead Press (Barbell)
2
10 reps
-
3B
Incline Curl (Dumbbell)
2
10 reps
-
3C
Copenhagen Plank
2
0.25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
5 reps
80%
1B
Box Jump
4
5 reps
-
2A
Snatch (Dumbbell)
3
6 reps
-
2B
Deadlift (Dumbbell)
3
6 reps
-
3A
Overhead Press (Barbell)
3
8 reps
-
3B
Incline Curl (Dumbbell)
3
10 reps
-
3C
Copenhagen Plank
3
0.25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
80%
1B
Box Jump
4
6 reps
-
2A
Snatch (Dumbbell)
2
8 reps
-
2B
Deadlift (Dumbbell)
2
8 reps
-
3A
Overhead Press (Barbell)
3
10 reps
-
3B
Incline Curl (Dumbbell)
3
12 reps
-
3C
Copenhagen Plank
3
0.41 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
4 reps
80%
1B
Box Jump
4
4 reps
-
2A
Snatch (Dumbbell)
3
8 reps
-
2B
Deadlift (Dumbbell)
3
8 reps
-
3A
Overhead Press (Barbell)
3
8 reps
-
3B
Incline Curl (Dumbbell)
3
10 reps
-
3C
Copenhagen Plank
3
0.25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
5 reps
80%
1B
Box Jump
4
5 reps
-
2A
Snatch (Dumbbell)
3
6 reps
-
2B
Deadlift (Dumbbell)
3
6 reps
-
3A
Overhead Press (Barbell)
3
10 reps
-
3B
Incline Curl (Dumbbell)
3
10 reps
-
3C
Copenhagen Plank
3
0.41 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
80%
1B
Box Jump
4
6 reps
-
2A
Snatch (Dumbbell)
2
8 reps
-
2B
Deadlift (Dumbbell)
2
8 reps
-
3A
Overhead Press (Barbell)
3
10 reps
-
3B
Incline Curl (Dumbbell)
3
12 reps
-
3C
Copenhagen Plank
3
0.41 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4 reps
RPE 8
2
Clean (Barbell)
4
4 reps
RPE 8
3A
Pull-Up (Bodyweight)
3
6 reps
-
3B
Bench Press (Barbell)
3
6 reps
RPE 8
4A
Decline Push Up
3
6 reps
-
4B
Single Arm Farmer Carry
3
0.5 mins
-
4C
Lateral Raise (Dumbbell)
3
6 reps
-
4D
Nordic Curl
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
RPE 8
2
Clean (Barbell)
4
5 reps
RPE 8
3A
Pull-Up (Bodyweight)
4
5 reps
-
3B
Bench Press (Barbell)
4
5 reps
RPE 8
4A
Decline Push Up
3
8 reps
-
4B
Single Arm Farmer Carry
3
0.5 mins
-
4C
Lateral Raise (Dumbbell)
3
8 reps
-
4D
Nordic Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Clean (Barbell)
4
6 reps
RPE 8
3A
Pull-Up (Bodyweight)
3
8 reps
-
3B
Bench Press (Barbell)
3
8 reps
RPE 8
4A
Decline Push Up
4
6 reps
-
4B
Single Arm Farmer Carry
4
0.75 mins
-
4C
Lateral Raise (Dumbbell)
4
6 reps
-
4D
Nordic Curl
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4 reps
RPE 8
2
Clean (Barbell)
4
4 reps
RPE 8
3A
Pull-Up (Bodyweight)
4
6 reps
-
3B
Bench Press (Barbell)
4
6 reps
RPE 8
4A
Decline Push Up
3
8 reps
-
4B
Single Arm Farmer Carry
3
0.75 mins
-
4C
Lateral Raise (Dumbbell)
3
8 reps
-
4D
Nordic Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
RPE 8
2
Clean (Barbell)
4
5 reps
RPE 8
3A
Pull-Up (Bodyweight)
3
8 reps
-
3B
Bench Press (Barbell)
3
8 reps
RPE 8
4A
Decline Push Up
3
8 reps
-
4B
Single Arm Farmer Carry
3
0.75 mins
-
4C
Lateral Raise (Dumbbell)
3
8 reps
-
4D
Nordic Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Clean (Barbell)
4
6 reps
RPE 8
3A
Pull-Up (Bodyweight)
4
6 reps
-
3B
Bench Press (Barbell)
4
6 reps
RPE 8
4A
Decline Push Up
4
6 reps
-
4B
Single Arm Farmer Carry
4
0.75 mins
-
4C
Lateral Raise (Dumbbell)
4
6 reps
-
4D
Nordic Curl
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
10 reps
-
1B
Pogo Jump
3
5 reps
-
2A
Hip Thrust (Barbell)
4
4 reps
-
2B
Jump Squat
4
4 reps
-
3A
Med Ball Slam
2
8 reps
-
3B
Landmine Clean And Press
2
8 reps
-
3C
Double Arm Push Press
2
8 reps
-
3D
Band Face Pull
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
10 reps
-
1B
Pogo Jump
3
5 reps
-
2A
Hip Thrust (Barbell)
4
5 reps
-
2B
Jump Squat
4
5 reps
-
3A
Med Ball Slam
3
8 reps
-
3B
Landmine Clean And Press
3
8 reps
-
3C
Double Arm Push Press
3
8 reps
-
3D
Band Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
10 reps
-
1B
Pogo Jump
3
5 reps
-
2A
Hip Thrust (Barbell)
4
6 reps
-
2B
Jump Squat
4
6 reps
-
3A
Med Ball Slam
3
10 reps
-
3B
Landmine Clean And Press
3
10 reps
-
3C
Double Arm Push Press
3
10 reps
-
3D
Band Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
10 reps
-
1B
Pogo Jump
3
5 reps
-
2A
Hip Thrust (Barbell)
4
4 reps
-
2B
Jump Squat
4
4 reps
-
3A
Med Ball Slam
2
8 reps
-
3B
Landmine Clean And Press
2
8 reps
-
3C
Double Arm Push Press
2
8 reps
-
3D
Band Face Pull
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
10 reps
-
1B
Pogo Jump
3
5 reps
-
2A
Hip Thrust (Barbell)
4
5 reps
-
2B
Jump Squat
4
5 reps
-
3A
Med Ball Slam
3
8 reps
-
3B
Landmine Clean And Press
3
8 reps
-
3C
Double Arm Push Press
3
8 reps
-
3D
Band Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
10 reps
-
1B
Pogo Jump
3
5 reps
-
2A
Hip Thrust (Barbell)
4
6 reps
-
2B
Jump Squat
4
6 reps
-
3A
Med Ball Slam
3
10 reps
-
3B
Landmine Clean And Press
3
10 reps
-
3C
Double Arm Push Press
3
10 reps
-
3D
Band Face Pull
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1A
Bench Press (Barbell)
4 Sets
4 Reps
80%
1B
Plyo Push Up
4 Sets
4 Reps
-
1C
Med Ball Chest Pass
4 Sets
4 Reps
-
2A
Wide Grip Lat Pulldown
2 Sets
10 Reps
@10
2B
Incline Chest Fly (Dumbbell)
2 Sets
10 Reps
@10
3A
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
3B
Dip (Bodyweight)
2 Sets
12 Reps
@10
3C
Leg Raise (Captain's Chair)
2 Sets
12 Reps
@10
Day 2
1A
Squat (Barbell)
4 Sets
4 Reps
80%
1B
Box Jump
4 Sets
4 Reps
-
2A
Snatch (Dumbbell)
2 Sets
8 Reps
-
2B
Deadlift (Dumbbell)
2 Sets
8 Reps
-
3A
Overhead Press (Barbell)
2 Sets
10 Reps
-
3B
Incline Curl (Dumbbell)
2 Sets
10 Reps
-
3C
Copenhagen Plank
2 Sets
0.25 mins
-
Day 3
1
Bent Over Row (Barbell)
4 Sets
4 Reps
@8
2
Clean (Barbell)
4 Sets
4 Reps
@8
3A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
3B
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
4A
Decline Push Up
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
4B
Single Arm Farmer Carry
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
4C
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
4D
Nordic Curl
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
Day 4
1A
Kettlebell Swing
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Pogo Jump
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2A
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
2B
Jump Squat
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
3A
Med Ball Slam
1 Set
1 Set
8 Reps
8 Reps
-
-
3B
Landmine Clean And Press
1 Set
1 Set
8 Reps
8 Reps
-
-
3C
Double Arm Push Press
1 Set
1 Set
8 Reps
8 Reps
-
-
3D
Band Face Pull
1 Set
1 Set
8 Reps
8 Reps
-
-