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Powerlifting / Bodybuilding Hybrid - Elite FTS

by Barry E.

Program Description

Change Physique and increase lifts. Will add some form of Cardio at the end of each session (Treadmill sprints, Stairmaster etc)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 10, 2025 07:51
  • Last Edited
    Jun 10, 2025 08:33
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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
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Decline Bench Press (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
3
25 reps
-
5
Shoulder Press (Plate Loaded)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Decline Bench Press (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
3
25 reps
-
5
Shoulder Press (Plate Loaded)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Decline Bench Press (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
3
25 reps
-
5
Shoulder Press (Plate Loaded)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Decline Bench Press (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
3
25 reps
-
5
Shoulder Press (Plate Loaded)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Decline Bench Press (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
3
25 reps
-
5
Shoulder Press (Plate Loaded)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Decline Bench Press (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
3
25 reps
-
5
Shoulder Press (Plate Loaded)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
-
2
Bench Press (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Shoulder Press (Plate Loaded)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Shoulder Press (Plate Loaded)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Shoulder Press (Plate Loaded)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Shoulder Press (Plate Loaded)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Shoulder Press (Plate Loaded)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Shoulder Press (Plate Loaded)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
-
2
Bench Press (Barbell)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
15 reps
-
4
Reverse Pec Deck
3
25 reps
-
5
Shrug (Barbell)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
15 reps
-
4
Reverse Pec Deck
3
25 reps
-
5
Shrug (Barbell)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
15 reps
-
4
Reverse Pec Deck
3
25 reps
-
5
Shrug (Barbell)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
15 reps
-
4
Reverse Pec Deck
3
25 reps
-
5
Shrug (Barbell)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
15 reps
-
4
Reverse Pec Deck
3
25 reps
-
5
Shrug (Barbell)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
15 reps
-
4
Reverse Pec Deck
3
25 reps
-
5
Shrug (Barbell)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Deadlift (Barbell)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Chin-Up (Assisted)
6
4 reps
-
3
Barbell Row
4
6 reps
-
4
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Chin-Up (Assisted)
6
4 reps
-
3
Barbell Row
4
6 reps
-
4
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Chin-Up (Assisted)
6
4 reps
-
3
Barbell Row
4
6 reps
-
4
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Chin-Up (Assisted)
6
4 reps
-
3
Barbell Row
4
6 reps
-
4
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Chin-Up (Assisted)
6
4 reps
-
3
Barbell Row
4
6 reps
-
4
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Chin-Up (Assisted)
6
4 reps
-
3
Barbell Row
4
6 reps
-
4
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Deadlift (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Leg Extension
4
15 reps
-
4
Seated Calf Raise
3
25 reps
-
5
Leg Press
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Leg Extension
4
15 reps
-
4
Seated Calf Raise
3
25 reps
-
5
Leg Press
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Leg Extension
4
15 reps
-
4
Seated Calf Raise
3
25 reps
-
5
Leg Press
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Leg Extension
4
15 reps
-
4
Seated Calf Raise
3
25 reps
-
5
Leg Press
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Leg Extension
4
15 reps
-
4
Seated Calf Raise
3
25 reps
-
5
Leg Press
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Leg Extension
4
15 reps
-
4
Seated Calf Raise
3
25 reps
-
5
Leg Press
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
-
2
Squat (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Leg Press
4
6 reps
-
3
Lunge (Barbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Leg Press
4
6 reps
-
3
Lunge (Barbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Leg Press
4
6 reps
-
3
Lunge (Barbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Leg Press
4
6 reps
-
3
Lunge (Barbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Leg Press
4
6 reps
-
3
Lunge (Barbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Leg Press
4
6 reps
-
3
Lunge (Barbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
-
2
Squat (Barbell)
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
12 reps
-
1B
Bench Press (Close Grip)
4
8 reps
-
2A
Hammer Curl (Dumbbell)
4
15 reps
-
2B
Skull Crusher (Barbell)
4
15 reps
-
3A
Bicep Curl (EZ Bar)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
12 reps
-
1B
Bench Press (Close Grip)
4
8 reps
-
2A
Hammer Curl (Dumbbell)
4
15 reps
-
2B
Skull Crusher (Barbell)
4
15 reps
-
3A
Bicep Curl (EZ Bar)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
12 reps
-
1B
Bench Press (Close Grip)
4
8 reps
-
2A
Hammer Curl (Dumbbell)
4
15 reps
-
2B
Skull Crusher (Barbell)
4
15 reps
-
3A
Bicep Curl (EZ Bar)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
12 reps
-
1B
Bench Press (Close Grip)
4
8 reps
-
2A
Hammer Curl (Dumbbell)
4
15 reps
-
2B
Skull Crusher (Barbell)
4
15 reps
-
3A
Bicep Curl (EZ Bar)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
12 reps
-
1B
Bench Press (Close Grip)
4
8 reps
-
2A
Hammer Curl (Dumbbell)
4
15 reps
-
2B
Skull Crusher (Barbell)
4
15 reps
-
3A
Bicep Curl (EZ Bar)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
12 reps
-
1B
Bench Press (Close Grip)
4
8 reps
-
2A
Hammer Curl (Dumbbell)
4
15 reps
-
2B
Skull Crusher (Barbell)
4
15 reps
-
3A
Bicep Curl (EZ Bar)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Week 1
1 / 16 Weeks
Day 1
1
Chest Fly (Cable)
4 Sets
12 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
3
Decline Bench Press (Dumbbell)
4 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
25 Reps
-
5
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
-
-
-
-
Day 2
1
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
-
2
Deadlift (Barbell)
4 Sets
8 Reps
-
3
Lat Pulldown (Neutral Grip)
4 Sets
15 Reps
-
4
Reverse Pec Deck
3 Sets
25 Reps
-
5
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
-
-
-
-
Day 3
1
Lying Leg Curl
4 Sets
12 Reps
-
2
Squat (Barbell)
4 Sets
8 Reps
-
3
Leg Extension
4 Sets
15 Reps
-
4
Seated Calf Raise
3 Sets
25 Reps
-
5
Leg Press
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
-
-
-
-
Day 4
1A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
1B
Bench Press (Close Grip)
4 Sets
8 Reps
-
2A
Hammer Curl (Dumbbell)
4 Sets
15 Reps
-
2B
Skull Crusher (Barbell)
4 Sets
15 Reps
-
3A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
-
-
-
-
3B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
-
-
-
-