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Big Mike's Powerbuilding

by Mike

Program Description

Retain strength in the main 4 lifts during a cutting phase. You get a good amount of work with the main four compound lifts (Squat, Bench, Deadlift, Overhead Press), and a good amount of core work.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 24, 2025 06:31
  • Last Edited
    Dec 17, 2025 09:27
Muscle Engagement
Front
Back
MuscleSet
Abs
12%
Quadriceps
10%
Hamstrings
9.2%
Upper Back
9%
Triceps
8%
Lats
8%
Glutes
7.6%
Front Delts
7%
Chest
6%
Biceps
6%
Lower Back
5.4%
Middle Delts
4%
Adductors
2%
Calves
2%
Forearms
2%
Rear Delts
2%
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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
1
Squat (Barbell)
3
5 reps
80%
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 7
6
Cable Crunch
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
82.5%
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 7
6
Cable Crunch
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
85%
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 7
6
Cable Crunch
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
87.5%
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 7
6
Cable Crunch
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
90%
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 7
6
Cable Crunch
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
65%
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 6
3
Leg Extension
2
8-12 reps
RPE 6
4
Leg Curl
2
8-12 reps
RPE 6
5
Calf Raise (Leg Press)
2
8-12 reps
RPE 6
6
Cable Crunch
2
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Overhead Tempo Press
3
5-8 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 7
5
Chest Fly (Cable)
3
10-12 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
82.5%
2
Overhead Tempo Press
3
5-8 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 7
5
Chest Fly (Cable)
3
10-12 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
85%
2
Overhead Tempo Press
3
5-8 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 7
5
Chest Fly (Cable)
3
10-12 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
87.5%
2
Overhead Tempo Press
3
5-8 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 7
5
Chest Fly (Cable)
3
10-12 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
90%
2
Overhead Tempo Press
3
5-8 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 7
5
Chest Fly (Cable)
3
10-12 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
65%
2
Overhead Tempo Press
2
5-8 reps
RPE 6
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 6
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 6
5
Chest Fly (Cable)
2
10-12 reps
RPE 6
6
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Safety Bar Squat
3
3-5 reps
RPE 7
3
Nordic Curl
3
8-12 reps
RPE 7
4
Reverse Nordic Curl
3
6-10 reps
RPE 7
5
Reverse Hyperextension
3
10-15 reps
RPE 7
6
Ab Wheel
3
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
82.5%
2
Safety Bar Squat
3
3-5 reps
RPE 7
3
Nordic Curl
3
8-12 reps
RPE 7
4
Reverse Nordic Curl
3
6-10 reps
RPE 7
5
Reverse Hyperextension
3
10-15 reps
RPE 7
6
Ab Wheel
3
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
85%
2
Safety Bar Squat
3
3-5 reps
RPE 7
3
Nordic Curl
3
8-12 reps
RPE 7
4
Reverse Nordic Curl
3
6-10 reps
RPE 7
5
Reverse Hyperextension
3
10-15 reps
RPE 7
6
Ab Wheel
3
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
87.5%
2
Safety Bar Squat
3
3-5 reps
RPE 7
3
Nordic Curl
3
8-12 reps
RPE 7
4
Reverse Nordic Curl
3
6-10 reps
RPE 7
5
Reverse Hyperextension
3
10-15 reps
RPE 7
6
Ab Wheel
3
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
90%
2
Safety Bar Squat
3
3-5 reps
RPE 7
3
Nordic Curl
3
8-12 reps
RPE 7
4
Reverse Nordic Curl
3
6-10 reps
RPE 7
5
Reverse Hyperextension
3
10-15 reps
RPE 7
6
Ab Wheel
3
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
65%
2
Safety Bar Squat
2
3-5 reps
RPE 6
3
Nordic Curl
2
8-12 reps
RPE 6
4
Reverse Nordic Curl
2
6-10 reps
RPE 6
5
Reverse Hyperextension
2
10-15 reps
RPE 6
6
Ab Wheel
2
6-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Banded Bench Press
3
4-6 reps
RPE 7
3
Lat Pulldown
3
6-10 reps
RPE 7
4
Seated Row (Cable)
3
6-10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
82.5%
2
Banded Bench Press
3
4-6 reps
RPE 7
3
Lat Pulldown
3
6-10 reps
RPE 7
4
Seated Row (Cable)
3
6-10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
85%
2
Banded Bench Press
3
4-6 reps
RPE 7
3
Lat Pulldown
3
6-10 reps
RPE 7
4
Seated Row (Cable)
3
6-10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
87.5%
2
Banded Bench Press
3
4-6 reps
RPE 7
3
Lat Pulldown
3
6-10 reps
RPE 7
4
Seated Row (Cable)
3
6-10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
90%
2
Banded Bench Press
3
4-6 reps
RPE 7
3
Lat Pulldown
3
6-10 reps
RPE 7
4
Seated Row (Cable)
3
6-10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-5 reps
65%
2
Banded Bench Press
2
4-6 reps
RPE 6
3
Lat Pulldown
2
6-10 reps
RPE 6
4
Seated Row (Cable)
2
6-10 reps
RPE 6
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 6
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
5
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@7
6
Cable Crunch
3 Sets
10-15 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Overhead Tempo Press
3 Sets
5-8 Reps
@7
3
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
@7
4
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@7
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@7
6
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@7
Day 4
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Banded Bench Press
3 Sets
4-6 Reps
@7
3
Lat Pulldown
3 Sets
6-10 Reps
@7
4
Seated Row (Cable)
3 Sets
6-10 Reps
@7
5
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Safety Bar Squat
3 Sets
3-5 Reps
@7
3
Nordic Curl
3 Sets
8-12 Reps
@7
4
Reverse Nordic Curl
3 Sets
6-10 Reps
@7
5
Reverse Hyperextension
3 Sets
10-15 Reps
@7
6
Ab Wheel
3 Sets
6-10 Reps
@7