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Powerbuilding lol

by Nathan Y.

Program Description

To help beginners see progress and have fun gaining strength and leaving the gym with a pump and some confidence.

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 18, 2025 12:16
  • Last Edited
    Jul 18, 2025 08:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4
Chest Fly
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4
Chest Fly
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4
Chest Fly
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4
Chest Fly
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 7
4
Leg Extension
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 7
4
Leg Extension
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 7
4
Leg Extension
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 7
4
Leg Extension
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 6
3
Rolling Tricep Extension (Dumbbell)
2
8 reps
RPE 6
4
Chest Fly
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 6
3
Rolling Tricep Extension (Dumbbell)
2
8 reps
RPE 6
4
Chest Fly
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 6
3
Rolling Tricep Extension (Dumbbell)
2
8 reps
RPE 6
4
Chest Fly
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 6
3
Rolling Tricep Extension (Dumbbell)
2
8 reps
RPE 6
4
Chest Fly
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
2
Standing Calf Raise
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
4
Seated Row (Cable)
2
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
2
Standing Calf Raise
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
4
Seated Row (Cable)
2
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
2
Standing Calf Raise
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
4
Seated Row (Cable)
2
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
2
Standing Calf Raise
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
4
Seated Row (Cable)
2
10-12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Incline Chest Press (Machine)
2 Sets
8-10 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7
4
Chest Fly
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
10 Reps
@8
3
Leg Curl
2 Sets
12 Reps
@7
4
Leg Extension
2 Sets
8 Reps
@8
Day 3
1
Bench Press (Barbell)
2 Sets
4 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@6
3
Rolling Tricep Extension (Dumbbell)
2 Sets
8 Reps
@6
4
Chest Fly
2 Sets
AMRAP
@9
Day 4
1
Lat Pulldown
3 Sets
8-10 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
8 Reps
@8
3
Bicep Curl (Dumbbell)
2 Sets
AMRAP
@10
4
Standing Pullover (Cable)
2 Sets
10-12 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
2
Standing Calf Raise
2 Sets
12-15 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@8
4
Seated Row (Cable)
2 Sets
10-12 Reps
@8