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HMG 1085

by H G.
2 athletes joined

Program Description

Powerbuilding on a time budget. This program is designed to be flexible enough to add accessories or cardio after the main exercises as desired. Increase training max each week by 1 percent for each extra rep performed during the plus set. Swap exercises as needed. On squat and hinge days, the main movements should be superset with the crunches. On push days, the main lift should be superset with the back movements.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 12, 2025 03:12
  • Last Edited
    Apr 19, 2025 07:27
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
65%
75%
2
Seated Cable Crunch
6
10 reps
60%
3
Leg Extension
2
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
65%
75%
2
Seated Cable Crunch
6
10 reps
60%
3
Leg Extension
2
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
65%
75%
2
Seated Cable Crunch
6
10 reps
60%
3
Leg Extension
2
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
65%
75%
2
Seated Cable Crunch
6
10 reps
60%
3
Leg Extension
2
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
65%
75%
2
Seated Cable Crunch
6
10 reps
60%
3
Leg Extension
2
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
65%
75%
2
Seated Cable Crunch
6
10 reps
60%
3
Leg Extension
2
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
65%
75%
2
Seated Cable Crunch
6
10 reps
60%
3
Leg Extension
2
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
65%
75%
2
Seated Cable Crunch
6
10 reps
60%
3
Leg Extension
2
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
10 reps
30 reps
55%
65%
75%
50%
30%
2
Seated Row (Cable)
5
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
10 reps
30 reps
55%
65%
75%
50%
30%
2
Seated Row (Cable)
5
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
10 reps
30 reps
55%
65%
75%
50%
30%
2
Seated Row (Cable)
5
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
10 reps
30 reps
55%
65%
75%
50%
30%
2
Seated Row (Cable)
5
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
10 reps
30 reps
55%
65%
75%
50%
30%
2
Seated Row (Cable)
5
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
10 reps
30 reps
55%
65%
75%
50%
30%
2
Seated Row (Cable)
5
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
10 reps
30 reps
55%
65%
75%
50%
30%
2
Seated Row (Cable)
5
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
10 reps
30 reps
55%
65%
75%
50%
30%
2
Seated Row (Cable)
5
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
65%
75%
2
Seated Cable Crunch
6
10 reps
60%
3
Leg Curl
2
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
65%
75%
2
Seated Cable Crunch
6
10 reps
60%
3
Leg Curl
2
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
65%
75%
2
Seated Cable Crunch
6
10 reps
60%
3
Leg Curl
2
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
65%
75%
2
Seated Cable Crunch
6
10 reps
60%
3
Leg Curl
2
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
65%
75%
2
Seated Cable Crunch
6
10 reps
60%
3
Leg Curl
2
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
65%
75%
2
Seated Cable Crunch
6
10 reps
60%
3
Leg Curl
2
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
65%
75%
2
Seated Cable Crunch
6
10 reps
60%
3
Leg Curl
2
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
5 reps
55%
65%
75%
2
Seated Cable Crunch
6
10 reps
60%
3
Leg Curl
2
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
10 reps
30 reps
55%
65%
75%
50%
30%
2
Lat Pulldown
5
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
10 reps
30 reps
55%
65%
75%
50%
30%
2
Lat Pulldown
5
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
10 reps
30 reps
55%
65%
75%
50%
30%
2
Lat Pulldown
5
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
10 reps
30 reps
55%
65%
75%
50%
30%
2
Lat Pulldown
5
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
10 reps
30 reps
55%
65%
75%
50%
30%
2
Lat Pulldown
5
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
10 reps
30 reps
55%
65%
75%
50%
30%
2
Lat Pulldown
5
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
10 reps
30 reps
55%
65%
75%
50%
30%
2
Lat Pulldown
5
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
10 reps
30 reps
55%
65%
75%
50%
30%
2
Lat Pulldown
5
10 reps
60%
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
10 Reps
30 Reps
55%
65%
75%
50%
30%
2
Seated Row (Cable)
5 Sets
10 Reps
60%
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
10 Reps
30 Reps
55%
65%
75%
50%
30%
2
Lat Pulldown
5 Sets
10 Reps
60%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
55%
65%
75%
2
Seated Cable Crunch
6 Sets
10 Reps
60%
3
Leg Extension
2 Sets
10 Reps
60%
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
55%
65%
75%
2
Seated Cable Crunch
6 Sets
10 Reps
60%
3
Leg Curl
2 Sets
10 Reps
60%