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POWER HIT

by David J.

Program Description

Build Strength Get Strong AF Keep Getting Stronger

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 30, 2026 05:53
  • Last Edited
    Jan 30, 2026 06:18
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.8%
Triceps
10.8%
Chest
9.4%
Glutes
9.1%
Front Delts
9.1%
Biceps
7.1%
Lats
6.7%
Upper Back
6.7%
Quadriceps
6.4%
Middle Delts
5%
Abs
3.9%
Rear Delts
3.5%
Lower Back
3.4%
Forearms
3.1%
Calves
2.6%
Adductors
1.6%
Abductors
0.9%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Leg Press (45 Degrees)
2
AMRAP
-
3
Lying Leg Curl
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
4
Squat (Smith Machine)
2
AMRAP
-
5
Stiff Leg Deadlift
2
AMRAP
-
6
Seated Calf Raise
1
1
1
6 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Leg Press (45 Degrees)
2
AMRAP
-
3
Lying Leg Curl
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
4
Squat (Smith Machine)
2
AMRAP
-
5
Stiff Leg Deadlift
2
AMRAP
-
6
Seated Calf Raise
1
1
1
6 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
95%
2
Leg Press (45 Degrees)
2
AMRAP
-
3
Lying Leg Curl
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
4
Squat (Smith Machine)
2
AMRAP
-
5
Stiff Leg Deadlift
2
AMRAP
-
6
Seated Calf Raise
1
1
1
6 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
AMRAP
-
2
Lying Leg Curl
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Squat (Smith Machine)
2
AMRAP
-
4
Stiff Leg Deadlift
2
AMRAP
-
5
Seated Calf Raise
1
1
1
6 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
AMRAP
-
2
Lying Leg Curl
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Squat (Smith Machine)
2
AMRAP
-
4
Stiff Leg Deadlift
2
AMRAP
-
5
Seated Calf Raise
1
1
1
6 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 6
2
Lying Leg Curl
2
10 reps
RPE 6
3
Squat (Smith Machine)
2
10 reps
RPE 6
4
Stiff Leg Deadlift
2
10 reps
RPE 6
5
Seated Calf Raise
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Chest Press (Machine)
2
AMRAP
-
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Dumbbell)
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
AMRAP
-
6
Cable Crossover
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Chest Press (Machine)
2
AMRAP
-
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Dumbbell)
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
AMRAP
-
6
Cable Crossover
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
95%
2
Chest Press (Machine)
2
AMRAP
-
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Dumbbell)
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
AMRAP
-
6
Cable Crossover
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Dumbbell)
2
AMRAP
-
4
Bicep Curl (EZ Bar)
2
AMRAP
-
5
Cable Crossover
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Dumbbell)
2
AMRAP
-
4
Bicep Curl (EZ Bar)
2
AMRAP
-
5
Cable Crossover
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Curl (Dumbbell)
2
10 reps
RPE 6
3
Chest Fly (Dumbbell)
2
10 reps
RPE 6
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 6
5
Cable Crossover
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Lying Pullover (Cable)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Dumbbell Row
2
AMRAP
-
4
Seated Row (Cable)
2
AMRAP
-
5
Back Extension
2
AMRAP
-
6
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Lying Pullover (Cable)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Dumbbell Row
2
AMRAP
-
4
Seated Row (Cable)
2
AMRAP
-
5
Back Extension
2
AMRAP
-
6
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
95%
2
Lying Pullover (Cable)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Dumbbell Row
2
AMRAP
-
4
Seated Row (Cable)
2
AMRAP
-
5
Back Extension
2
AMRAP
-
6
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Dumbbell Row
2
AMRAP
-
3
Seated Row (Cable)
2
AMRAP
-
4
Back Extension
2
AMRAP
-
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Dumbbell Row
2
AMRAP
-
3
Seated Row (Cable)
2
AMRAP
-
4
Back Extension
2
AMRAP
-
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
2
10 reps
RPE 6
2
Dumbbell Row
2
10 reps
RPE 6
3
Seated Row (Cable)
2
10 reps
RPE 6
4
Back Extension
2
10 reps
RPE 6
5
Lat Pulldown
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
75%
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Cable)
2
AMRAP
-
4
Rear Delt Fly (Machine)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Skull Crusher (Barbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
85%
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Cable)
2
AMRAP
-
4
Rear Delt Fly (Machine)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Skull Crusher (Barbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
95%
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Cable)
2
AMRAP
-
4
Rear Delt Fly (Machine)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Skull Crusher (Barbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
AMRAP
-
2
Lateral Raise (Cable)
2
AMRAP
-
3
Rear Delt Fly (Machine)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
AMRAP
-
2
Lateral Raise (Cable)
2
AMRAP
-
3
Rear Delt Fly (Machine)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
12 reps
RPE 6
RPE 8
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 6
2
Lateral Raise (Cable)
2
10 reps
RPE 6
3
Rear Delt Fly (Machine)
2
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 6
5
Skull Crusher (Barbell)
2
10 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
2
Leg Press (45 Degrees)
1 Set
1 Set
AMRAP
AMRAP
-
-
3
Lying Leg Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
12 Reps
@6
@8
@10
4
Squat (Smith Machine)
1 Set
1 Set
AMRAP
AMRAP
-
-
5
Stiff Leg Deadlift
1 Set
1 Set
AMRAP
AMRAP
-
-
6
Seated Calf Raise
1 Set
1 Set
1 Set
6 Reps
8 Reps
12 Reps
@6
@8
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
2
Chest Press (Machine)
1 Set
1 Set
AMRAP
AMRAP
-
-
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
12 Reps
@6
@8
@10
4
Chest Fly (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
-
-
5
Bicep Curl (EZ Bar)
1 Set
1 Set
AMRAP
AMRAP
-
-
6
Cable Crossover
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
2
Lying Pullover (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
12 Reps
@6
@8
@10
3
Dumbbell Row
1 Set
1 Set
AMRAP
AMRAP
-
-
4
Seated Row (Cable)
1 Set
1 Set
AMRAP
AMRAP
-
-
5
Back Extension
1 Set
1 Set
AMRAP
AMRAP
-
-
6
Lat Pulldown
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
2
Shoulder Press (Machine)
1 Set
1 Set
AMRAP
AMRAP
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
AMRAP
AMRAP
-
-
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
12 Reps
@6
@8
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
12 Reps
@6
@8
@10
6
Skull Crusher (Barbell)
1 Set
1 Set
AMRAP
AMRAP
-
-