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PowerBuilding: Primary 2s

by Leandro Tavarez
1 athletes joined

Program Description

Designed for intermediates to increase strength on SBD and all around size.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 15, 2025 04:14
  • Last Edited
    Jun 18, 2025 10:42

Summary

Unleash your strength with the PowerBuilding: Primary 2s program, designed for dedicated lifters ready to elevate their game over 5 weeks. This 5-day-a-week regimen focuses on the powerhouse lifts—Deadlifts and Squats—while incorporating accessory movements to enhance your overall performance. With a mix of barbell and machine exercises, you’ll build explosive strength and muscular endurance in your legs and back. Perfect for those with a garage gym setup, this program will challenge you to push your limits and achieve your fitness goals. Get ready to transform your training!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
6 reps
RPE 6
RPE 6
2
Tempo Bench Press
3
6 reps
60%
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 7
5
Hip Adductor (Machine)
3
12 reps
RPE 7
6
Lateral Raise (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
6 reps
RPE 7
RPE 6
2
Tempo Bench Press
3
6 reps
65%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Lateral Raise (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
6 reps
RPE 8
RPE 7
2
Tempo Bench Press
3
6 reps
65%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 10
5
Hip Adductor (Machine)
5
12 reps
RPE 10
6
Lateral Raise (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
6 reps
RPE 9
RPE 7.5
2
Tempo Bench Press
3
6 reps
60%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 8
5
Hip Adductor (Machine)
4
12 reps
RPE 9
6
Lateral Raise (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
66%
2
Tempo Bench Press
3
6 reps
52%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7
2
Single Arm Cable Row
2
12 reps
RPE 7
3
Lat Pulldown
2
15 reps
RPE 7
4
Chest Supported Row (Machine)
2
15 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
7
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 8
2
Single Arm Cable Row
2
12 reps
RPE 8
3
Lat Pulldown
2
15 reps
RPE 8
4
Chest Supported Row (Machine)
2
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
7
Rear Delt Fly (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 10
2
Single Arm Cable Row
3
12 reps
RPE 10
3
Lat Pulldown
3
15 reps
RPE 10
4
Chest Supported Row (Machine)
3
15 reps
RPE 10
5
Incline Curl (Dumbbell)
4
12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
7
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 9
2
Single Arm Cable Row
2
12 reps
RPE 9
3
Lat Pulldown
3
15 reps
RPE 9
4
Chest Supported Row (Machine)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 9
7
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
66%
2
Deadlift (Barbell)
3
3 reps
56%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
6 reps
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Pec Deck (Machine)
2
12 reps
RPE 7
5
Dip (Weighted)
2
15-20 reps
RPE 7
6
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2 reps
6 reps
RPE 8
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Dip (Weighted)
2
15-20 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2 reps
6 reps
RPE 9
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
15 reps
RPE 10
4
Pec Deck (Machine)
3
12 reps
RPE 10
5
Dip (Weighted)
3
15-20 reps
RPE 9
6
Lateral Raise (Cable)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2 reps
6 reps
RPE 10
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
15 reps
RPE 10
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Dip (Weighted)
2
AMRAP
RPE 10
6
Lateral Raise (Cable)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
43%
2
Tempo Squat (Barbell)
3
3 reps
43%
3
Bench Press (Paused)
3
6 reps
43%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
2 reps
RPE 6
RPE 5
2
Snatch Deadlift
2
6 reps
RPE 7
3
Tempo Squat (Barbell)
3
3 reps
70%
4
Leg Press
2
10 reps
RPE 7
5
Seated Hamstring Curl
2
12 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
2 reps
RPE 7
RPE 6
2
Snatch Deadlift
2
6 reps
RPE 8
3
Tempo Squat (Barbell)
3
3 reps
72%
4
Leg Press
2
10 reps
RPE 8
5
Seated Hamstring Curl
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
2 reps
RPE 8
RPE 6.5
2
Snatch Deadlift
2
6 reps
RPE 9
3
Tempo Squat (Barbell)
3
3 reps
74%
4
Leg Press
2
10 reps
RPE 8
5
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
2 reps
RPE 9
RPE 7
2
Snatch Deadlift
3
6 reps
RPE 10
3
Tempo Squat (Barbell)
3
3 reps
77%
4
Leg Press
1
3
10 reps
10 reps
RPE 10
RPE 9
5
Seated Hamstring Curl
4
12 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
RPE 6.5
2
Bench Press (Dumbbell)
2
12 reps
RPE 7
3
JM Press
2
10 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
JM Press
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Chest Supported Row (Machine)
2
15 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
7
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
5 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
RPE 9
3
JM Press
2
10 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Chest Supported Row (Machine)
2
15 reps
RPE 9
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
7
Lateral Raise (Cable)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
JM Press
3
10 reps
RPE 10
4
Lat Pulldown
4
12 reps
RPE 10
5
Chest Supported Row (Machine)
3
15 reps
RPE 10
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
7
Lateral Raise (Cable)
4
15 reps
RPE 10
Week 1
1 / 5 Weeks
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
2 Reps
2 Reps
@6
@5
2
Snatch Deadlift
2 Sets
6 Reps
@7
3
Tempo Squat (Barbell)
3 Sets
3 Reps
70%
4
Leg Press
2 Sets
10 Reps
@7
5
Seated Hamstring Curl
2 Sets
12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
15 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
2 Sets
2 Reps
6 Reps
@6
@6
2
Tempo Bench Press
3 Sets
6 Reps
60%
3
Romanian Deadlift (Barbell)
1 Set
8 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
1 Set
10 Reps
@7
5
Hip Adductor (Machine)
3 Sets
12 Reps
@7
6
Lateral Raise (Machine)
3 Sets
12 Reps
@7
Day 2
1
Pull-Up (Assisted)
3 Sets
10 Reps
@7
2
Single Arm Cable Row
2 Sets
12 Reps
@7
3
Lat Pulldown
2 Sets
15 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
15 Reps
@7
5
Incline Curl (Dumbbell)
2 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@7
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
@7
Day 5
1
Larsen Press (Barbell)
3 Sets
5 Reps
@6.5
2
Bench Press (Dumbbell)
2 Sets
12 Reps
@7
3
JM Press
2 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Chest Supported Row (Machine)
2 Sets
15 Reps
@7
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@7
7
Lateral Raise (Cable)
3 Sets
15 Reps
@7
Day 3
1
Bench Press (Paused)
1 Set
2 Sets
2 Reps
6 Reps
@7
@6
2
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@7
3
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
4
Pec Deck (Machine)
2 Sets
12 Reps
@7
5
Dip (Weighted)
2 Sets
15-20 Reps
@7
6
Lateral Raise (Cable)
3 Sets
15 Reps
@7