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Powerbuilding Muscle Focus (5 day) (1)

by Tyler V.
5.0
(1 rating)

Program Description

Powerlifting offseason style training with emphasis on muscle building. Less volume on main movement

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 24, 2025 10:16
  • Last Edited
    Jun 18, 2025 08:28

Summary

Unlock your strength potential with the Powerbuilding Muscle Focus program, a comprehensive 8-week journey designed for dedicated lifters. This 5-day-a-week plan combines heavy lifts and hypertrophy work, targeting all major muscle groups to maximize muscle growth and strength gains. Each session is carefully structured with a mix of compound and isolation exercises, ensuring you build a balanced physique while pushing your limits. Get ready to elevate your training and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Chest
10.9%
Upper Back
9.5%
Quadriceps
9.2%
Hamstrings
8.4%
Front Delts
8.1%
Abs
6.6%
Biceps
6.2%
Lats
6.1%
Middle Delts
5.7%
Glutes
5.4%
Calves
4.8%
Lower Back
2.8%
Rear Delts
2.4%
Forearms
1%
Adductors
0.9%
Abductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Bench Press (Barbell)
3
8 reps
68%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
10-15 reps
RPE 7-8
4
Dip (Weighted)
3
10-15 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
71%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
10-15 reps
RPE 7-8
4
Dip (Weighted)
3
10-15 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
10-15 reps
RPE 7-8
4
Dip (Weighted)
3
10-15 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
75%
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 7-8
3
Barbell Row
2
10-15 reps
RPE 7-8
4
Dip (Weighted)
2
10-15 reps
RPE 8-9
5
Bicep Curl (Barbell)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
76%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
10-15 reps
RPE 7-8
4
Dip (Weighted)
3
10-15 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
78%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
10-15 reps
RPE 7-8
4
Dip (Weighted)
3
10-15 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
10-15 reps
RPE 7-8
4
Dip (Weighted)
3
10-15 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
82%
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 7-8
3
Barbell Row
2
10-15 reps
RPE 7-8
4
Dip (Weighted)
2
10-15 reps
RPE 8-9
5
Bicep Curl (Barbell)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
68%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
5
Decline Sit Up (Weighted)
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
71%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
5
Decline Sit Up (Weighted)
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
5
Decline Sit Up (Weighted)
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
75%
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Curl
2
10-15 reps
RPE 8-9
4
Seated Calf Raise
2
10-15 reps
RPE 8-9
5
Decline Sit Up (Weighted)
2
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
76%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
5
Decline Sit Up (Weighted)
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
78%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
5
Decline Sit Up (Weighted)
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
5
Decline Sit Up (Weighted)
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
82%
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Curl
2
10-15 reps
RPE 8-9
4
Seated Calf Raise
2
10-15 reps
RPE 8-9
5
Decline Sit Up (Weighted)
2
10-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
10 reps
85%
66%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7-8
4
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
9 reps
87.5%
68%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7-8
4
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
8 reps
90%
70%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7-8
4
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
4 reps
85%
70%
2
Bench Press (Close Grip)
2
6-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-8
4
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
7 reps
90%
72%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7-8
4
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
7 reps
92.5%
74%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7-8
4
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
7 reps
95%
76%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7-8
4
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
76%
2
Bench Press (Close Grip)
2
6-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-8
4
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-15 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
4
Face Pull
3
10-15 reps
RPE 8-9
5
Hammer Curl
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-15 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
4
Face Pull
3
10-15 reps
RPE 8-9
5
Hammer Curl
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-15 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
4
Face Pull
3
10-15 reps
RPE 8-9
5
Hammer Curl
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10-15 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8-9
4
Face Pull
2
10-15 reps
RPE 8-9
5
Hammer Curl
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-15 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
4
Face Pull
3
10-15 reps
RPE 8-9
5
Hammer Curl
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-15 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
4
Face Pull
3
10-15 reps
RPE 8-9
5
Hammer Curl
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-15 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
4
Face Pull
3
10-15 reps
RPE 8-9
5
Hammer Curl
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
AMRAP
RPE 8-9
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8-9
4
Face Pull
2
10-15 reps
RPE 8-9
5
Hammer Curl
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
68%
2
Leg Press
3
10-15 reps
RPE 7-8
3
Leg Extension
3
10-15 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 8-9
5
Ab Wheel
3
10-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7 reps
71%
2
Leg Press
3
10-15 reps
RPE 7-8
3
Leg Extension
3
10-15 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 8-9
5
Ab Wheel
3
10-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
75%
2
Leg Press
3
10-15 reps
RPE 7-8
3
Leg Extension
3
10-15 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 8-9
5
Ab Wheel
3
10-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
75%
2
Leg Press
2
10-15 reps
RPE 7-8
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Calf Raise (Leg Press)
2
10-15 reps
RPE 8-9
5
Ab Wheel
2
10-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
76%
2
Leg Press
3
10-15 reps
RPE 7-8
3
Leg Extension
3
10-15 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 8-9
5
Ab Wheel
3
10-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
78%
2
Leg Press
3
10-15 reps
RPE 7-8
3
Leg Extension
3
10-15 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 8-9
5
Ab Wheel
3
10-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Leg Press
3
10-15 reps
RPE 7-8
3
Leg Extension
3
10-15 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 8-9
5
Ab Wheel
3
10-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
82%
2
Leg Press
2
10-15 reps
RPE 7-8
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Calf Raise (Leg Press)
2
10-15 reps
RPE 8-9
5
Ab Wheel
2
10-20 reps
RPE 8-9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
68%
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@7-8
3
Barbell Row
3 Sets
10-15 Reps
@7-8
4
Dip (Weighted)
3 Sets
10-15 Reps
@8-9
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@8-9
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
68%
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-8
3
Leg Curl
3 Sets
10-15 Reps
@8-9
4
Seated Calf Raise
3 Sets
10-15 Reps
@8-9
5
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
@8-9
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
1 Reps
10 Reps
85%
66%
2
Bench Press (Close Grip)
3 Sets
6-10 Reps
@7-8
3
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7-8
4
Overhead Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@7-8
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8-9
Day 4
1
Pull-Up (Weighted)
3 Sets
10-15 Reps
@8-9
2
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@8-9
3
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@8-9
4
Face Pull
3 Sets
10-15 Reps
@8-9
5
Hammer Curl
3 Sets
10-15 Reps
@8-9
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
68%
2
Leg Press
3 Sets
10-15 Reps
@7-8
3
Leg Extension
3 Sets
10-15 Reps
@8-9
4
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@8-9
5
Ab Wheel
3 Sets
10-20 Reps
@8-9