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WCPB

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Program Description

This program is designed for intermediate athletes that want to put on size and strenght. It tries to connect the benefits of calisthenics and weightlifting

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 14, 2024 07:11
  • Last Edited
    Jun 18, 2025 07:47

Summary

Unleash your strength with the WCPB program, an 8-week journey designed for dedicated lifters looking to build muscle and enhance performance. This comprehensive plan features five training days each week, focusing on a balanced mix of push, pull, and leg workouts to maximize your gains. Expect to tackle challenging exercises like weighted pull-ups and incline bench presses, all while refining your technique and pushing your limits. Get ready to transform your physique and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Chest
12.2%
Upper Back
12%
Front Delts
11.5%
Lats
11.2%
Triceps
9.6%
Biceps
8.6%
Middle Delts
8.5%
Hamstrings
5.6%
Glutes
4.5%
Calves
3.9%
Quadriceps
3.6%
Rear Delts
3.2%
Lower Back
2.3%
Abs
1.6%
Forearms
0.9%
Adductors
0.8%
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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
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Face Pull
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 5
1
Pull-Up (Neutral Grip, Weighted)
5 Sets
6-8 Reps
@9
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
8-12 Reps
@8.5
4
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@8.5
5
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
5 Sets
4-6 Reps
@9
2
Ring Dip
3 Sets
8-12 Reps
@9.5
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8
Day 4
1
Ring Dip
3 Sets
8-12 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8
Day 2
1
Pull-Up (Weighted)
5 Sets
4-6 Reps
@9.5
2
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@8.5
3
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@8.5
4
Face Pull
3 Sets
8-12 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@9
3
Nordic Curl
3 Sets
5-8 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@9
5
Standing Calf Raise
3 Sets
3 Sets
5-8 Reps
8-12 Reps
@8.5
@8.5