Unified PowerBuilder
Powerbuilding for people who actually have balls.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 1 | 8 reps | @10 |
| 2 | Dynamic Box Squats | 10 | 2 reps | 55% |
| 3 | Leg Press | 2 | 10 reps | @8 |
| 4 | Hyperextension | 3 | 8 reps | @8 |
| 5 | Decline Leg Raise | 3 | AMRAP | — |
| 6 | Standing Calf Raise | 3 | 8 reps | @9–10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Dynamic Bench | 9 | 3 reps | 55% |
| 2 | Incline Bench Press (Dumbbell) | 1 | 8 reps | @8 |
| 1 | 8 reps | @10 | ||
| 3 | AD Press (Smith Machine) | 1 | 8 reps | @8 |
| 1 | 5 reps | @9 | ||
| 4 | Y Raise (Dumbbell) | 3 | 12 reps | @9 |
| 5 | Tricep Rope Push Down (Cable) | 4 | 12 reps | @9–10 |
| 6 | Tricep Kickback | 3 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 3 | 8 reps | @9 |
| 2 | One Arm Barbell Row | 2 | 10 reps | @10 |
| 1 | 20 reps | @10 | ||
| 3 | Pull-Up (Band) | 3 | AMRAP | @10 |
| 4 | Rear Delt Fly (Machine) | 3 | 30 reps | @8–9 |
| 5 | Incline Hammer Curl (Dumbbell) | 3 | 10 reps | @10 |
| 6 | Preacher Curl (EZ Bar) | 3 | 8 reps | @9–10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Hamstring Curl | 3 | 10 reps | @9 |
| 2 | Squat (Barbell) | 1 | 3 reps | @8 |
| 3 | Squat (Barbell) | 2 | 5 reps | 70% |
| 4 | Speed Deadlift | 15 | 1 rep | 55% |
| 5 | Hack Squat | 1 | 8 reps | @8 |
| 1 | 8 reps | @10 | ||
| 6 | Bulgarian Split Squat (Dumbbell) | 1 | 8 reps | @10 |
| 7 | Stiff Leg Deadlift | 3 | 8 reps | @8 |
| 8 | Seated Calf Raise | 4 | 15 reps | @9–10 |
| 9 | Sit Up | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Decline Bench Press (Dumbbell) | 1 | 8 reps | @9 |
| 1 | 8 reps | @10 | ||
| 2 | Incline Bench Press (Barbell) | 1 | 3 reps | @9 |
| 3 | Incline Bench Press (Barbell) | 2 | 2 reps | 80% |
| 4 | Incline Bench Press (Dumbbell) | 1 | 8 reps | @9 |
| 1 | 8 reps | @10 | ||
| 5 | Dip (Weighted) | 3 | 8 reps | @10 |
| 6 | Lateral Raise (Dumbbell) | 3 | 20 reps | @9 |
| 7 | Rear Delt Fly (Machine) | 3 | 15 reps | @8–9 |
| 8 | Kettlebell Tate Press | 4 | 12 reps | @9–10 |
| 9 | Dumbbell Lying Extension | 3 | 8 reps | @9 |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Unified PowerBuilder is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 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 120 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.
Unified PowerBuilder 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 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Unified PowerBuilder 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
