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DG Powerbuilding

by Darrell G.
1 athletes joined

Program Description

Get stronger, and build muscle. Program is heavily inspired by Barbell Medicine Powerbuilding 1.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 20, 2025 12:28
  • Last Edited
    Aug 20, 2025 11:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3A
Skull Crusher
4
8 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3A
Skull Crusher
4
8 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3A
Skull Crusher
4
8 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3A
Skull Crusher
4
8 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3A
Skull Crusher
4
8 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3A
Skull Crusher
4
8 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
1
3 reps
RPE 8
3
Bench Press (Barbell)
2
3 reps
80%
4
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
1
3 reps
RPE 8
3
Bench Press (Barbell)
3
3 reps
80%
4
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
5
Overhead Press (Dumbbell)
4
8 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
1
3 reps
RPE 8
3
Bench Press (Barbell)
3
3 reps
80%
4
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
5
Overhead Press (Dumbbell)
4
8 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
1
3 reps
RPE 8
3
Bench Press (Barbell)
3
3 reps
80%
4
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
5
Overhead Press (Dumbbell)
4
8 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
RPE 6
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Pull-Up (Bodyweight)
4
8 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Pull-Up (Bodyweight)
4
8 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Pull-Up (Bodyweight)
4
8 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
4
12-15 reps
RPE 9
4
Leg Curl
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Leg Extension
4
12-15 reps
RPE 9
4
Leg Curl
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Leg Extension
4
12-15 reps
RPE 9
4
Leg Curl
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Leg Extension
4
12-15 reps
RPE 9
4
Leg Curl
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Leg Extension
4
12-15 reps
RPE 9
4
Leg Curl
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Leg Extension
4
12-15 reps
RPE 7
4
Leg Curl
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
1
3 reps
RPE 8
3
Squat (Barbell)
2
3 reps
80%
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
5
Leg Extension
4
12-15 reps
RPE 9
6
Leg Curl
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
1
3 reps
RPE 8
3
Squat (Barbell)
3
3 reps
80%
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
5
Leg Extension
4
12-15 reps
RPE 9
6
Leg Curl
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
1
3 reps
RPE 8
3
Squat (Barbell)
3
3 reps
80%
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
5
Leg Extension
4
12-15 reps
RPE 9
6
Leg Curl
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
1
3 reps
RPE 8
3
Squat (Barbell)
3
3 reps
80%
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
5
Leg Extension
4
12-15 reps
RPE 9
6
Leg Curl
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Chest Fly (Dumbbell)
4
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Chest Fly (Dumbbell)
4
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Chest Fly (Dumbbell)
4
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Chest Fly (Dumbbell)
4
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Chest Fly (Dumbbell)
4
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 6
2
Incline Bench Press (Barbell)
4
8 reps
RPE 7
3
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 8
2
Overhead Press (Barbell)
1
3 reps
RPE 8
3
Overhead Press (Barbell)
2
3 reps
80%
4
Bench Press (Barbell)
4
5 reps
RPE 7
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Incline Bench Press (Barbell)
3
8 reps
RPE 7
7
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 8
2
Overhead Press (Barbell)
1
3 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
80%
4
Bench Press (Barbell)
4
5 reps
RPE 7
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Incline Bench Press (Barbell)
3
8 reps
RPE 7
7
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 8
2
Overhead Press (Barbell)
1
3 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
80%
4
Bench Press (Barbell)
4
5 reps
RPE 7
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Incline Bench Press (Barbell)
3
8 reps
RPE 7
7
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 8
2
Overhead Press (Barbell)
1
3 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
80%
4
Bench Press (Barbell)
4
5 reps
RPE 7
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Incline Bench Press (Barbell)
3
8 reps
RPE 7
7
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Pendlay Row
3
8 reps
RPE 7
3
Lat Pulldown
4
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Pendlay Row
3
8 reps
RPE 7
3
Lat Pulldown
4
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Pendlay Row
3
8 reps
RPE 7
3
Lat Pulldown
4
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Pendlay Row
3
8 reps
RPE 7
3
Lat Pulldown
4
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
5 reps
5 reps
RPE 8
-
2
Pendlay Row
3
8 reps
RPE 7
3
Lat Pulldown
4
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
Pendlay Row
3
8 reps
RPE 7
3
Lat Pulldown
4
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
1
3 reps
RPE 8
3
Deadlift (Barbell)
2
3 reps
70%
4
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
5
Lat Pulldown
4
12-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
1
3 reps
RPE 8
3
Deadlift (Barbell)
3
3 reps
70%
4
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
5
Lat Pulldown
4
12-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
1
3 reps
RPE 8
3
Deadlift (Barbell)
3
3 reps
70%
4
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
5
Lat Pulldown
4
12-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
1
3 reps
RPE 8
3
Deadlift (Barbell)
3
3 reps
70%
4
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
5
Lat Pulldown
4
12-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
@8
-
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3A
Skull Crusher
4 Sets
8 Reps
@8
3B
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
Day 2
1
Bent Over Row (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
@8
-
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@9
5
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
@8
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Leg Extension
4 Sets
12-15 Reps
@9
4
Leg Curl
4 Sets
12-15 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
@8
-
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Chest Fly (Dumbbell)
4 Sets
12-15 Reps
@8
4
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@8
Day 5
1
Deadlift (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
@8
-
2
Pendlay Row
3 Sets
8 Reps
@7
3
Lat Pulldown
4 Sets
12-15 Reps
@8
4
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9
5
Bicep Curl (Dumbbell)
4 Sets
12-15 Reps
@9