Power Building

by Nico

Program Description

Power Building

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
18 weeks
Time Per Workout
60 minutes
Created
Mar 15, 2026 09:49
Last Edited
Mar 15, 2026 09:51

Muscle Engagement

Front

Back

MuscleSet

Chest

11.3%

Triceps

11.3%

Front Delts

11.3%

Quadriceps

11.3%

Glutes

11.3%

Hamstrings

11.3%

Lats

9.4%

Upper Back

9.4%

Adductors

5.6%

Abs

5.6%

Biceps

2.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

WEEK 17

WEEK 18

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 1

Bench Press (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

3 reps

80%

Day 3

Pull-Up (Weighted)

6 reps

85%

Barbell Row

6 reps

85%

Day 3

Pull-Up (Weighted)

6 reps

85%

Barbell Row

6 reps

85%

Day 3

Pull-Up (Weighted)

6 reps

85%

Barbell Row

6 reps

85%

Day 3

Pull-Up (Weighted)

6 reps

85%

Barbell Row

6 reps

85%

Day 3

Pull-Up (Weighted)

6 reps

85%

Barbell Row

6 reps

85%

Day 3

Pull-Up (Weighted)

6 reps

85%

Barbell Row

6 reps

85%

Day 3

Pull-Up (Weighted)

6 reps

85%

Barbell Row

6 reps

85%

Day 3

Pull-Up (Weighted)

6 reps

85%

Barbell Row

6 reps

85%

Day 3

Pull-Up (Weighted)

6 reps

85%

Barbell Row

6 reps

85%

Day 3

Pull-Up (Weighted)

6 reps

85%

Barbell Row

6 reps

85%

Day 3

Pull-Up (Weighted)

6 reps

85%

Barbell Row

6 reps

85%

Day 3

Pull-Up (Weighted)

6 reps

85%

Barbell Row

6 reps

85%

Day 3

Pull-Up (Weighted)

6 reps

85%

Barbell Row

6 reps

85%

Day 3

Pull-Up (Weighted)

6 reps

85%

Barbell Row

6 reps

85%

Day 3

Pull-Up (Weighted)

6 reps

85%

Barbell Row

6 reps

85%

Day 3

Pull-Up (Weighted)

6 reps

85%

Barbell Row

6 reps

85%

Day 3

Pull-Up (Weighted)

6 reps

85%

Barbell Row

6 reps

85%

Day 3

Pull-Up (Weighted)

6 reps

85%

Barbell Row

6 reps

85%

Day 4

Bench Press (Barbell)

6 reps

85%

Day 4

Bench Press (Barbell)

6 reps

85%

Day 4

Bench Press (Barbell)

6 reps

85%

Day 4

Bench Press (Barbell)

6 reps

85%

Day 4

Bench Press (Barbell)

6 reps

85%

Day 4

Bench Press (Barbell)

6 reps

85%

Day 4

Bench Press (Barbell)

6 reps

85%

Day 4

Bench Press (Barbell)

6 reps

85%

Day 4

Bench Press (Barbell)

6 reps

85%

Day 4

Bench Press (Barbell)

6 reps

85%

Day 4

Bench Press (Barbell)

6 reps

85%

Day 4

Bench Press (Barbell)

6 reps

85%

Day 4

Bench Press (Barbell)

6 reps

85%

Day 4

Bench Press (Barbell)

6 reps

85%

Day 4

Bench Press (Barbell)

6 reps

85%

Day 4

Bench Press (Barbell)

6 reps

85%

Day 4

Bench Press (Barbell)

6 reps

85%

Day 4

Bench Press (Barbell)

6 reps

85%

Day 5

Squat (Barbell)

6 reps

85%

Day 5

Squat (Barbell)

6 reps

85%

Day 5

Squat (Barbell)

6 reps

85%

Day 5

Squat (Barbell)

6 reps

85%

Day 5

Squat (Barbell)

6 reps

85%

Day 5

Squat (Barbell)

6 reps

85%

Day 5

Squat (Barbell)

6 reps

85%

Day 5

Squat (Barbell)

6 reps

85%

Day 5

Squat (Barbell)

6 reps

85%

Day 5

Squat (Barbell)

6 reps

85%

Day 5

Squat (Barbell)

6 reps

85%

Day 5

Squat (Barbell)

6 reps

85%

Day 5

Squat (Barbell)

6 reps

85%

Day 5

Squat (Barbell)

6 reps

85%

Day 5

Squat (Barbell)

6 reps

85%

Day 5

Squat (Barbell)

6 reps

85%

Day 5

Squat (Barbell)

6 reps

85%

Day 5

Squat (Barbell)

6 reps

85%

Day 1

Bench Press (Barbell)

1 Set

3 Reps

80%

Day 2

Squat (Barbell)

1 Set

3 Reps

80%

Day 3

Pull-Up (Weighted)

1 Set

6 Reps

85%

Barbell Row

1 Set

6 Reps

85%

Day 4

Bench Press (Barbell)

1 Set

6 Reps

85%

Day 5

Squat (Barbell)

1 Set

6 Reps

85%