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Full body Powerbuilding ( Minimalist 3 days/week)

by Aswin Pradeep
1 athletes joined

Program Description

A full body power building program for Beginners and Novice lifters with 80% for volume coming from hypertrophy driven exercises and rest 20% coming from singles, doubles and triples. 8 Week multi linear periodization block with 4 week microcycles is designed to carry forward till late intermediate level strength with minimal changes.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 13, 2024 11:40
  • Last Edited
    Jun 18, 2025 12:28

Summary

Unlock your strength potential with this 8-week Full Body Powerbuilding program, designed for minimalist training three days a week. Each session focuses on compound movements like squats, deadlifts, and bench presses, ensuring you build muscle and power efficiently. With a blend of barbell and cable exercises, you'll target all major muscle groups while maximizing your time in the gym. Get ready to elevate your lifting game and achieve impressive results with a straightforward yet effective approach!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
75%
2
Bench Press (Barbell)
6
6 reps
75%
3
Pendlay Row
6
6 reps
75%
4
Overhead Tricep Extension (Cable)
2
20+ reps
RPE 10
5
Face Pull
2
20+ reps
RPE 10
6
Hip Abductor (Machine)
2
20+ reps
RPE 10
7
Wood Chop
2
20+ reps
RPE 10
8
Leg Curl
2
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
80%
2
Overhead Press (Barbell)
6
5 reps
80%
3
Wide Grip Lat Pulldown
6
5 reps
80%
4
Incline Chest Fly
3
13 reps
RPE 5
5
Standing Calf Raise
3
13 reps
RPE 5
6
Hip Adductor (Machine)
3
13 reps
RPE 5
7
Abs Crunch (Machine)
3
13 reps
RPE 5
8
Leg Extension
3
13 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3+ reps
90%
1B
Squat (Barbell)
4
3 reps
80%
2A
Bench Press (Barbell)
1
3+ reps
90%
2B
Bench Press (Barbell)
4
3 reps
80%
3A
Pendlay Row
1
3+ reps
90%
3B
Pendlay Row
4
3 reps
80%
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
7
Wood Chop
3
15 reps
RPE 7
8
Leg Curl
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2+ reps
92.5%
1B
Deadlift (Barbell)
5
2 reps
82.5%
2A
Overhead Press (Barbell)
1
2+ reps
92.5%
2B
Overhead Press (Barbell)
5
2 reps
82.5%
3A
Wide Grip Lat Pulldown
1
2+ reps
92.5%
3B
Wide Grip Lat Pulldown
5
2 reps
82.5%
4
Incline Chest Fly
3
16 reps
RPE 8
5
Standing Calf Raise
3
16 reps
RPE 8
6
Hip Adductor (Machine)
3
16 reps
RPE 8
7
Abs Crunch (Machine)
3
16 reps
RPE 8
8
Leg Extension
3
16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
6 reps
75%
2
Incline Bench Press (Dumbbell)
6
6 reps
75%
3
Barbell Row
6
6 reps
75%
4
Overhead Tricep Extension (Cable)
3
18 reps
RPE 9
5
Face Pull
3
18 reps
RPE 9
6
Hip Abductor (Machine)
3
18 reps
RPE 9
7
Wood Chop
3
18 reps
RPE 9
8
Leg Curl
3
18 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
6
5 reps
80%
2
Upright Row (Barbell)
6
5 reps
80%
3
Lat Pulldown (Close Grip)
6
5 reps
80%
4
Incline Chest Fly
4
15 reps
RPE 6
5
Standing Calf Raise
4
15 reps
RPE 6
6
Hip Adductor (Machine)
4
15 reps
RPE 6
7
Abs Crunch (Machine)
4
15 reps
RPE 6
8
Leg Extension
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
3+ reps
90%
1B
Front Squat (Barbell)
4
3 reps
80%
2A
Incline Bench Press (Dumbbell)
1
3+ reps
90%
2B
Incline Bench Press (Dumbbell)
4
3 reps
80%
3A
Barbell Row
1
3+ reps
90%
3B
Barbell Row
4
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
1
2+ reps
92.5%
1B
Sumo Deadlift (Barbell)
5
2 reps
82.5%
2A
Upright Row (Barbell)
1
2+ reps
92.5%
2B
Upright Row (Barbell)
5
2 reps
82.5%
3A
Lat Pulldown (Close Grip)
1
2+ reps
92.5%
3B
Lat Pulldown (Close Grip)
5
2 reps
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6 reps
75%
2
Overhead Press (Barbell)
6
6 reps
75%
3
Wide Grip Lat Pulldown
6
6 reps
75%
4
Incline Chest Fly
2
20+ reps
RPE 10
5
Standing Calf Raise
2
20+ reps
RPE 10
6
Hip Adductor (Machine)
2
20+ reps
RPE 10
7
Abs Crunch (Machine)
2
20+ reps
RPE 10
8
Leg Extension
2
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
85%
2
Bench Press (Barbell)
6
4 reps
85%
3
Pendlay Row
6
4 reps
85%
4
Overhead Tricep Extension (Cable)
3
14 reps
RPE 6
5
Face Pull
3
14 reps
RPE 6
6
Hip Abductor (Machine)
3
14 reps
RPE 6
7
Wood Chop
3
14 reps
RPE 6
8
Leg Curl
3
14 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
3+ reps
90%
1B
Deadlift (Barbell)
4
3 reps
80%
2A
Overhead Press (Barbell)
1
3+ reps
90%
2B
Overhead Press (Barbell)
4
3 reps
80%
3A
Wide Grip Lat Pulldown
1
3+ reps
90%
3B
Wide Grip Lat Pulldown
4
3 reps
80%
4
Incline Chest Fly
3
15 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
6
Hip Adductor (Machine)
3
15 reps
RPE 7
7
Abs Crunch (Machine)
3
15 reps
RPE 7
8
Leg Extension
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1+ reps
95%
1B
Squat (Barbell)
9
1 reps
85%
2A
Bench Press (Barbell)
1
1+ reps
95%
2B
Bench Press (Barbell)
9
1 reps
85%
3A
Pendlay Row
1
1+ reps
95%
3B
Pendlay Row
9
1 reps
85%
4
Overhead Tricep Extension (Cable)
3
17 reps
RPE 8
5
Face Pull
3
17 reps
RPE 8
6
Hip Abductor (Machine)
3
17 reps
RPE 8
7
Wood Chop
3
17 reps
RPE 8
8
Leg Curl
3
17 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
6
6 reps
75%
2
Upright Row (Barbell)
6
6 reps
75%
3
Lat Pulldown (Close Grip)
6
6 reps
75%
4
Incline Chest Fly
3
18 reps
RPE 9
5
Standing Calf Raise
3
18 reps
RPE 9
6
Hip Adductor (Machine)
3
18 reps
RPE 9
7
Abs Crunch (Machine)
3
18 reps
RPE 9
8
Leg Extension
3
18 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
4 reps
85%
2
Incline Bench Press (Dumbbell)
6
4 reps
85%
3
Barbell Row
6
4 reps
85%
4
Overhead Tricep Extension (Cable)
4
16 reps
RPE 7
5
Face Pull
4
16 reps
RPE 7
6
Hip Abductor (Machine)
4
16 reps
RPE 7
7
Wood Chop
4
16 reps
RPE 7
8
Leg Curl
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
1
3+ reps
90%
1B
Sumo Deadlift (Barbell)
4
3 reps
80%
2A
Upright Row (Barbell)
1
3+ reps
90%
2B
Upright Row (Barbell)
4
3 reps
80%
3A
Lat Pulldown (Close Grip)
1
3+ reps
90%
3B
Lat Pulldown (Close Grip)
4
3 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1+ reps
95%
1B
Front Squat (Barbell)
9
1 reps
85%
2A
Incline Bench Press (Dumbbell)
1
1+ reps
95%
2B
Incline Bench Press (Dumbbell)
9
1 reps
85%
3A
Barbell Row
1
1+ reps
95%
3B
Barbell Row
9
1 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
80%
2
Bench Press (Barbell)
6
5 reps
80%
3
Pendlay Row
6
5 reps
80%
4
Overhead Tricep Extension (Cable)
3
13 reps
RPE 5
5
Face Pull
3
13 reps
RPE 5
6
Hip Abductor (Machine)
3
13 reps
RPE 5
7
Wood Chop
3
13 reps
RPE 5
8
Leg Curl
3
13 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
85%
2
Overhead Press (Barbell)
6
5 reps
85%
3
Wide Grip Lat Pulldown
6
5 reps
85%
4
Incline Chest Fly
3
14 reps
RPE 6
5
Standing Calf Raise
3
14 reps
RPE 6
6
Hip Adductor (Machine)
3
14 reps
RPE 6
7
Abs Crunch (Machine)
3
14 reps
RPE 6
8
Leg Extension
3
14 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2+ reps
92.5%
1B
Squat (Barbell)
5
2 reps
82.5%
2A
Bench Press (Barbell)
1
2+ reps
92.5%
2B
Bench Press (Barbell)
5
2 reps
82.5%
3A
Pendlay Row
1
2+ reps
92.5%
3B
Pendlay Row
5
2 reps
82.5%
4
Overhead Tricep Extension (Cable)
3
16 reps
RPE 8
5
Face Pull
3
16 reps
RPE 8
6
Hip Abductor (Machine)
3
16 reps
RPE 8
7
Wood Chop
3
16 reps
RPE 8
8
Leg Curl
3
16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1+ reps
95%
1B
Deadlift (Barbell)
9
1 reps
85%
2A
Overhead Press (Barbell)
1
1+ reps
95%
2B
Overhead Press (Barbell)
9
1 reps
85%
3A
Wide Grip Lat Pulldown
1
1+ reps
95%
3B
Wide Grip Lat Pulldown
9
1 reps
85%
4
Incline Chest Fly
3
17 reps
RPE 8
5
Standing Calf Raise
3
17 reps
RPE 8
6
Hip Adductor (Machine)
3
17 reps
RPE 8
7
Abs Crunch (Machine)
3
17 reps
RPE 8
8
Leg Extension
3
17 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
5 reps
80%
2
Incline Bench Press (Dumbbell)
6
5 reps
80%
3
Barbell Row
6
5 reps
80%
4
Overhead Tricep Extension (Cable)
4
15 reps
RPE 6
5
Face Pull
4
15 reps
RPE 6
6
Hip Abductor (Machine)
4
15 reps
RPE 6
7
Wood Chop
4
15 reps
RPE 6
8
Leg Curl
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
6
5 reps
85%
2
Upright Row (Barbell)
6
5 reps
85%
3
Lat Pulldown (Close Grip)
6
5 reps
85%
4
Incline Chest Fly
4
16 reps
RPE 7
5
Standing Calf Raise
4
16 reps
RPE 7
6
Hip Adductor (Machine)
4
16 reps
RPE 7
7
Abs Crunch (Machine)
4
16 reps
RPE 7
8
Leg Extension
4
16 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2+ reps
92.5%
1B
Front Squat (Barbell)
5
2 reps
82.5%
2A
Incline Bench Press (Dumbbell)
1
2+ reps
92.5%
2B
Incline Bench Press (Dumbbell)
5
2 reps
82.5%
3A
Barbell Row
1
2+ reps
92.5%
3B
Barbell Row
5
2 reps
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
1
1+ reps
95%
1B
Sumo Deadlift (Barbell)
9
1 reps
85%
2A
Upright Row (Barbell)
1
1+ reps
95%
2B
Upright Row (Barbell)
9
1 reps
85%
3A
Lat Pulldown (Close Grip)
1
1+ reps
95%
3B
Lat Pulldown (Close Grip)
9
1 reps
85%
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
6 Sets
6 Reps
75%
2
Bench Press (Barbell)
6 Sets
6 Reps
75%
3
Pendlay Row
6 Sets
6 Reps
75%
4
Overhead Tricep Extension (Cable)
2 Sets
20+ Reps
@10
5
Face Pull
2 Sets
20+ Reps
@10
6
Hip Abductor (Machine)
2 Sets
20+ Reps
@10
7
Wood Chop
2 Sets
20+ Reps
@10
8
Leg Curl
2 Sets
20+ Reps
@10
Day 2
1
Deadlift (Barbell)
6 Sets
6 Reps
75%
2
Overhead Press (Barbell)
6 Sets
6 Reps
75%
3
Wide Grip Lat Pulldown
6 Sets
6 Reps
75%
4
Incline Chest Fly
2 Sets
20+ Reps
@10
5
Standing Calf Raise
2 Sets
20+ Reps
@10
6
Hip Adductor (Machine)
2 Sets
20+ Reps
@10
7
Abs Crunch (Machine)
2 Sets
20+ Reps
@10
8
Leg Extension
2 Sets
20+ Reps
@10
Day 3
1
Squat (Barbell)
6 Sets
5 Reps
80%
2
Bench Press (Barbell)
6 Sets
5 Reps
80%
3
Pendlay Row
6 Sets
5 Reps
80%
4
Overhead Tricep Extension (Cable)
3 Sets
13 Reps
@5
5
Face Pull
3 Sets
13 Reps
@5
6
Hip Abductor (Machine)
3 Sets
13 Reps
@5
7
Wood Chop
3 Sets
13 Reps
@5
8
Leg Curl
3 Sets
13 Reps
@5