6 Day Powerbuilding (Base+Peak)
Powerlifting combined with bodybuilding for gaining strength and muscle or retaining it during cuts.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Barbell) | 5 | 5 reps | @7 |
| 2 | Bicep Curl (Dumbbell) | 3 | 8–12 reps | @7 |
| 3 | Skull Crusher (Barbell) | 3 | 8–12 reps | @7 |
| 4 | Hammer Curl | 3 | 8–20 reps | @7 |
| 5 | Skull Crusher (Machine) | 3 | 8–20 reps | @7 |
| 6 | Preacher Curl (Machine) | 3 | 10–20 reps | @7 |
| 7 | Tricep Pushdown (Cable) | 3 | 10–20 reps | @7 |
| 8 | Lateral Raise (Dumbbell) | 4 | 10–20 reps | @6.5 |
| 9 | Lateral Raise (Machine) | 4 | 10–20 reps | @6.5 |
| 10 | Reverse Pec Deck | 4 | 10–20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 5 reps | @6.5 |
| 2 | Lateral Raise (Dumbbell) | 4 | 10–20 reps | @6.5 |
| 3 | Lateral Raise (Machine) | 4 | 10–20 reps | @6.5 |
| 4 | Rear Delt Fly (Dumbbell) | 4 | 10–20 reps | @6.5 |
| 5 | Bicep Curl (EZ Bar) | 3 | 8–12 reps | @7 |
| 6 | Skull Crusher (Dumbbell) | 3 | 8–12 reps | @7 |
| 7 | Hammer Curl | 3 | 8–20 reps | @7 |
| 8 | Skull Crusher (Machine) | 3 | 8–20 reps | @7 |
| 9 | Preacher Curl (Machine) | 3 | 10–20 reps | @7 |
| 10 | Tricep Pushdown (Cable) | 3 | 10–20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 5 | 5 reps | @7 |
| 2 | Romanian Deadlift (Barbell) | 4 | 8–12 reps | @7 |
| 3 | Leg Extension | 3 | 10–20 reps | @7 |
| 4 | Lying Leg Curl | 3 | 8–15 reps | @7 |
| 5 | Wrist Curl (Cable) | 2 | 10–20 reps | @7 |
| 6 | Reverse Wrist Curl (Dumbbell) | 2 | 10–20 reps | @7 |
| 7 | Cable Crunch | 3 | 10–30 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 1 rep | 78% |
| 2 | Safety Bar Squat | 4 | 5 reps | @7 |
| 3 | SSB Good Morning | 4 | 8–12 reps | @7 |
| 4 | Leg Press | 4 | 8–12 reps | @7 |
| 5 | Lying Leg Curl | 3 | 8–15 reps | @7 |
| 6 | Wrist Curl (Cable) | 2 | 10–20 reps | @7 |
| 7 | Reverse Wrist Curl (Dumbbell) | 2 | 10–20 reps | @7 |
| 8 | Cable Crunch | 3 | 10–30 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 3 | 5 reps | @7 |
| 2 | Pull-Up (Band) | 3 | 4–10 reps | @7 |
| 3 | Larsen Press (Barbell) | 3 | 5–8 reps | @7 |
| 4 | Seated Row (Cable) | 2 | 8–15 reps | @7 |
| 5 | Incline Bench Press (Dumbbell) | 2 | 6–12 reps | @7 |
| 6 | Lat Pulldown (Close Grip) | 3 | 8–15 reps | @7 |
| 7 | Free Motion Pec Fly | 2 | 8–15 reps | @7 |
| 8 | Dumbbell Row | 2 | 8–15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps | @7 |
| 2 | Pull-Up (Band) | 3 | 4–10 reps | @7 |
| 3 | Incline Bench Press (Barbell) | 3 | 6–12 reps | @7 |
| 4 | Barbell Row | 3 | 6–12 reps | @7 |
| 5 | Chest Press (Machine) | 3 | 6–15 reps | @7 |
| 6 | Push Up | 3 | 8–15 reps | @7 |
| 7 | Lat Pulldown (Close Grip) | 3 | 8–15 reps | @7 |
Weeks 2–13 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 6 Day Powerbuilding (Base+Peak) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 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 70 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.
6 Day Powerbuilding (Base+Peak) is structured around 6 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 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
6 Day Powerbuilding (Base+Peak) 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
