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Program Description

ah

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    180 minutes
  • Created
    Aug 21, 2025 02:00
  • Last Edited
    Aug 21, 2025 02:04
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ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
6
6 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
10
3 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
8
4 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
7
5 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
6
6 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
10
3 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
8
4 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
7
5 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
1B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
1C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Wrist Curls
3
10-12 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
1B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
1C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Wrist Curls
3
10-12 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
1B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
1C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Wrist Curls
3
10-12 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
1B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
1C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Wrist Curls
3
10-12 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
1B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
1C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Wrist Curls
3
10-12 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
1B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
1C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Wrist Curls
3
10-12 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
1B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
1C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Wrist Curls
3
10-12 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
1B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
1C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Wrist Curls
3
10-12 reps
-
5
Leg Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
7
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
6
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
10
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
8
4 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
7
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
6
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
10
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
8
4 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
2C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
2C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
2C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
2C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
2C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
2C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
2C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
2C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
8
4 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hip Thrust (Barbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
7
5 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hip Thrust (Barbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
6
6 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hip Thrust (Barbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
10
3 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hip Thrust (Barbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
8
4 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hip Thrust (Barbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
7
5 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hip Thrust (Barbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
6
6 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hip Thrust (Barbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
10
3 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hip Thrust (Barbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 4
1
Squat (Barbell)
3 Sets
6 Reps
-
2A
Incline Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
-
-
2B
Bicep Curl (EZ Bar)
1 Set
1 Set
8-10 Reps
6-8 Reps
-
-
2C
Preacher Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
-
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
10 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
Day 3
1
Larsen Press (Barbell)
7 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5
Stiff Leg Deadlift
3 Sets
10 Reps
-
Day 5
1
Larsen Press (Barbell)
8 Sets
4 Reps
-
2
Clean Deadlift
3 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Hip Thrust (Barbell)
3 Sets
8-10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
Day 2
1A
Incline Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
-
-
1B
Bicep Curl (EZ Bar)
1 Set
1 Set
8-10 Reps
6-8 Reps
-
-
1C
Preacher Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
-
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Wrist Curls
3 Sets
10-12 Reps
-
5
Leg Press
3 Sets
10 Reps
-
Day 1
1
Larsen Press (Barbell)
6 Sets
6 Reps
-
2
Clean Deadlift
3 Sets
6-8 Reps
-
3
Squat (Barbell)
4 Sets
8 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-