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Destroyer powerbuilding program

by Abdullah S.

Program Description

Help increase muscle mass and build strength. Useful program for intermediate to advanced lifters

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 29, 2024 01:32
  • Last Edited
    Jun 18, 2025 11:55

Summary

Unleash your strength with the Destroyer Powerbuilding Program, a comprehensive 9-week journey designed for serious lifters. Training four days a week, this program blends powerlifting and bodybuilding techniques to maximize muscle growth and strength gains. Each session focuses on compound lifts like the bench press and deadlift, complemented by accessory exercises to sculpt your physique. With a full gym setup, you'll have everything you need to push your limits and achieve your fitness goals. Get ready to transform your body and redefine your strength!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
60%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Chest Fly (Cable)
1
15 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
6
Single Arm Pushdown
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Chest Fly (Cable)
1
15 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
6
Single Arm Pushdown
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Chest Fly (Cable)
1
15 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
6
Single Arm Pushdown
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Chest Fly (Cable)
1
15 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
6
Single Arm Pushdown
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Chest Fly (Cable)
1
15 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
6
Single Arm Pushdown
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Chest Fly (Cable)
1
15 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
6
Single Arm Pushdown
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
90%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Chest Fly (Cable)
1
15 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
6
Single Arm Pushdown
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Chest Fly (Cable)
1
15 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
6
Single Arm Pushdown
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9-9.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Chest Fly (Cable)
1
15 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
6
Single Arm Pushdown
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
60%
2
T-Bar Row
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Seated Calf Raise
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
65%
2
T-Bar Row
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Seated Calf Raise
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
T-Bar Row
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Seated Calf Raise
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
T-Bar Row
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Seated Calf Raise
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Seated Calf Raise
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
T-Bar Row
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Seated Calf Raise
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
90%
2
T-Bar Row
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Seated Calf Raise
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8-9
2
T-Bar Row
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Seated Calf Raise
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9-9.5
2
T-Bar Row
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
6
Seated Calf Raise
1
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
6
Hammer Curl (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
6
Hammer Curl (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
6
Hammer Curl (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
6
Hammer Curl (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
6
Hammer Curl (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
6
Hammer Curl (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1 reps
5 reps
8 reps
RPE 7-8
RPE 7-8
RPE 7-8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
6
Hammer Curl (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 7-8
RPE 7-8
RPE 7-8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
6
Hammer Curl (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
6
Hammer Curl (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Leg Curl
1
1
1
8 reps
10 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Leg Curl
1
1
1
8 reps
10 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Leg Curl
1
1
1
8 reps
10 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 7
2
Leg Press
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Leg Curl
1
1
1
8 reps
10 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 7
2
Leg Press
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Leg Curl
1
1
1
8 reps
10 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 7
2
Leg Press
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Leg Curl
1
1
1
8 reps
10 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
RPE 7
2
Leg Press
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Leg Curl
1
1
1
8 reps
10 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
2 reps
2 reps
2 reps
RPE 7
RPE 8
RPE 9
2
Leg Press
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Leg Curl
1
1
1
8 reps
10 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Leg Press
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Leg Curl
1
1
1
8 reps
10 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
60%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Chest Press (Machine)
3 Sets
10 Reps
@7
4
Chest Fly (Cable)
1 Set
15 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
8 Reps
@7
6
Single Arm Pushdown
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@7
@7
@7
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
60%
2
T-Bar Row
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@7
5
Shrug (Barbell)
3 Sets
10 Reps
@7
6
Seated Calf Raise
1 Set
12 Reps
@7
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
@7-8
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@7
3
Lateral Raise (Cable)
3 Sets
10 Reps
@7
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
5
Skull Crusher (Barbell)
3 Sets
8 Reps
@7
6
Hammer Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@7
@7
@7
Day 4
1
High Bar Squat (Barbell)
3 Sets
8 Reps
@7
2
Leg Press
3 Sets
10 Reps
@7
3
Back Extension (Weighted)
3 Sets
8 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Leg Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
15 Reps
@7
@7
@7
6
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7