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BoostcampPNG

Powerbuilding Phase 3 of 4

by David B.

Program Description

Transition from high reps into more moderate reps to prepare for 5x5 blocks in next phase.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 15, 2025 04:57
  • Last Edited
    Nov 15, 2025 04:59
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Upper Back
12.1%
Hamstrings
10.8%
Biceps
10.2%
Quadriceps
9.6%
Lats
8.3%
Front Delts
7%
Glutes
6.4%
Chest
6.4%
Middle Delts
6.4%
Rear Delts
3.2%
Lower Back
1.9%
Abs
1.9%
Forearms
1.9%
Adductors
1.3%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
13” Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Skull Crusher (Barbell)
3
20 reps
RPE 8
6
Bicep Curl (Barbell)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
13” Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Skull Crusher (Barbell)
3
20 reps
RPE 8
6
Bicep Curl (Barbell)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
13” Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Skull Crusher (Barbell)
3
20 reps
RPE 8
6
Bicep Curl (Barbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Stiff Leg Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Stiff Leg Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Stiff Leg Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
4
Lying Leg Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
5
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
6
Hammer Curl (Cable)
3
20 reps
RPE 8
7
Face Pull
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
4
Lying Leg Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
5
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
6
Hammer Curl (Cable)
3
20 reps
RPE 8
7
Face Pull
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
4
Lying Leg Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
5
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
6
Hammer Curl (Cable)
3
20 reps
RPE 8
7
Face Pull
3
20 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
2
13” Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
Day 3
1
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Leg Extension
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
4
Lying Leg Curl
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
6
Hammer Curl (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
7
Face Pull
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8