Program Description
Get stronger, and build muscle. Program is heavily inspired by Barbell Medicine Powerbuilding 1.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedAug 20, 2025 12:28
- Last EditedAug 31, 2025 07:09
Summary
Unleash your strength with the DG Powerbuilding program, a comprehensive 10-week journey designed for serious lifters. Committing to five days a week, you'll tackle a blend of barbell and dumbbell exercises that focus on building muscle and enhancing power across all major muscle groups. With a mix of compound lifts and targeted isolation movements, this program will push your limits and sculpt your physique. Get ready to elevate your training and achieve your fitness goals with structured intensity and progressive overload!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.8%
Triceps
11%
Chest
10.2%
Lats
10%
Front Delts
8.9%
Quadriceps
8.9%
Upper Back
8.6%
Hamstrings
8.1%
Glutes
6%
Middle Delts
5.3%
Abs
3.4%
Lower Back
3%
Forearms
2%
Adductors
1.5%
Rear Delts
0.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Crusher4 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 Pulldown4 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 Extension4 Sets
12-15 Reps
@9
4
Leg Curl4 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 Row3 Sets
8 Reps
@7
3
Lat Pulldown4 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