IntermediateFree

RPP - Riley’s Powerbuilding Program

Just my workout program I made for myself using only my experience and previous programs. If you see this somehow you have been warned

Riley· Jan 2025

1athletes running this program

iOS & Android

Overview

Length

5 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

90 min

6x a week powerbuilding program made by myself for myself just thought I would share it here. Quite intensive with a large amount of sets and excersises per workout so I recommend following it when in a caloric surplus. Rest day is day 7, you should be able to keep up and not be too fatigued as long as rest is adequate and you are following the RPE correctly week by week. You should be aiming to add weight to lifts after each block while maintaining the same rpe, but it’s perfectly okay to stall on a few exercises. Feel free to also shuffles the compounds lifts around in order of priority if you are aiming to grow on a certain lift.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

13.1%

Chest

11.2%

Quadriceps

10.1%

Biceps

8.2%

Front Delts

8.1%

Glutes

7.8%

Hamstrings

7.1%

Upper Back

6.4%

Middle Delts

6.3%

Lats

6.1%

Rear Delts

3.3%

Calves

2.9%

Abductors

2.8%

Adductors

2.1%

Abs

1.7%

Lower Back

1.6%

Forearms

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	1 rep	@6.5
		2	5 reps	@6.5
2	Bench Press (Barbell)	1	1 rep	@6.5
		3	5 reps	@6.5
3	Leg Press	2	10 reps	@9.5
4	Leg Extension	2	12 reps	@10
5	Leg Curl	2	12 reps	@10
6	Hip Abductor (Machine)	3	15 reps	@10
7	Standing Calf Raise	3	15 reps	@10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Smith Machine)	2	6 reps	@9
2	Unilateral Low Cable Fly	2	12 reps	@10
3	Seated Shoulder Press (Dumbbell)	2	10 reps	@10
4	Lateral Raise (Dumbbell)	2	10 reps	@10
5	Lateral Raise (Cable)	2	10 reps	@10
6	V-Handle Tricep Pushdown (Cable)	2	15 reps	@10
7	Tricep Pushdown (Cable)	2	15 reps	@10
8	Overhead Tricep Extension (Cable)	2	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Larsen Press (Barbell)	3	6 reps	@6.5
2	Incline Bench Press (Dumbbell)	2	10 reps	@10
3	Unilateral Low Cable Fly	2	10 reps	@10
4	Seated Shoulder Press (Dumbbell)	2	10 reps	@10
5	Lateral Raise (Dumbbell)	2	10 reps	@10
6	Lateral Raise (Cable)	2	10 reps	@10
7	Skull Crusher	2	10 reps	@10
8	Tricep Pushdown (Cable)	2	10 reps	@10
9	V-Handle Tricep Pushdown (Cable)	2	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	4 reps	@6.5
2	Squat (Paused)	2	6 reps	@6.5
3	Deadlift (Barbell)	3	5 reps	@6.5
4	Hip Thrust (Barbell)	2	12 reps	@10
5	Leg Press	2	15 reps	@9
6	Leg Extension	3	12 reps	@9.5
7	Leg Curl	3	12 reps	@9.5
Superset
8A	Hip Abductor (Machine)	2	15 reps	@9.5
8B	Hip Adductor (Machine)	2	15 reps	@9.5
9	Straight Leg Calf Raise	3	15 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	4	4 reps	@6.5
2	Lat Pulldown	2	12 reps	@10
3	Seated Row (Cable)	2	12 reps	@10
4	Straight Arm Pulldown	2	12 reps	@10
5	Rear Delt Fly (Machine)	2	15 reps	@10
6	Bicep Curl (EZ Bar)	2	10 reps	@10
7	Rope Curl	2	10 reps	@10
8	Bicep Curl (Barbell)	2	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	1 rep	@6.5
		3	5 reps	@6.5
2	Tempo Bench Press	1	1 rep	@7
3	Bench Press (Barbell)	3	5 reps	@6.5
4	Lat Pulldown (Neutral Grip)	2	12 reps	@10
5	Seated Row (Cable)	2	10 reps	@10
6	Seated Row (Cable)	2	10 reps	@10
7	Seated Row (Cable)	2	10 reps	@10
8	Rear Delt Fly (Machine)	2	12 reps	@10
9	Incline Curl (Dumbbell)	3	8 reps	@10
10	Hammer Curl	3	8 reps	@10

Weeks 2–5 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, RPP - Riley’s Powerbuilding Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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 90 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.

RPP - Riley’s Powerbuilding Program 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

RPP - Riley’s Powerbuilding Program 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

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Coaching notesBuilt-in cues from the creator inside every workout session.

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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