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3x Fullbody Powerbuilding Program

by Xander

Program Description

Gain size and strength with a busy life. Intended for late novices and intermediates. Here's the progression: Bench: Day 1: Pause bench 2x3, 1x3+ Increase weight by 5lbs if you hit 5 reps on last set Day 2: Incline bench 2x5, 1x5+ Increase weight by 5lbs if you hit 8 reps on last set Day 3: TnG bench 2x5, 1x5+ Increase weight by 5lbs if you hit 8 reps on last set Squat: Day 1: 2x3, 1x3+ Increase weight by 5lbs if you hit 5 reps on last set Day 3: 2x5, 1x5+ Increase weight by 5lbs if you hit 8 reps on last set Deadlift: Day 2: 1x1@90%, 1x3@85%, 1xMR5 Increase by 10lbs if you reach 5 reps

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 01, 2025 09:52
  • Last Edited
    Jun 06, 2025 03:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 8
2
Bench Press (Paused)
2
3 reps
85%
3
Bench Press (Paused)
1
3+ reps
85%
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
2
3 reps
85%
6
Squat (Barbell)
1
3+ reps
85%
7
Leg Extension
2
6-10 reps
RPE 9
8
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
9A
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
9B
Tricep Extension (Cable)
3
6-10 reps
RPE 10
9C
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 8
2
Bench Press (Paused)
2
3 reps
85%
3
Bench Press (Paused)
1
3+ reps
85%
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
2
3 reps
85%
6
Squat (Barbell)
1
3+ reps
85%
7
Leg Extension
2
6-10 reps
RPE 9
8
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
9A
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
9B
Tricep Extension (Cable)
3
6-10 reps
RPE 10
9C
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 8
2
Bench Press (Paused)
2
3 reps
85%
3
Bench Press (Paused)
1
3+ reps
85%
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
2
3 reps
85%
6
Squat (Barbell)
1
3+ reps
85%
7
Leg Extension
2
6-10 reps
RPE 9
8
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
9A
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
9B
Tricep Extension (Cable)
3
6-10 reps
RPE 10
9C
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 8
2
Bench Press (Paused)
2
3 reps
85%
3
Bench Press (Paused)
1
3+ reps
85%
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
2
3 reps
85%
6
Squat (Barbell)
1
3+ reps
85%
7
Leg Extension
2
6-10 reps
RPE 9
8
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
9A
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
9B
Tricep Extension (Cable)
3
6-10 reps
RPE 10
9C
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
80%
2
Incline Bench Press (Barbell)
1
5+ reps
80%
3
Deadlift (Barbell)
1
1 reps
90%
4
Deadlift (Barbell)
1
3 reps
85%
5
Deadlift (Barbell)
1
3+ reps
85%
6
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
7
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
8A
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
8B
French Press
3
8-12 reps
RPE 10
8C
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
80%
2
Incline Bench Press (Barbell)
1
5+ reps
80%
3
Deadlift (Barbell)
1
1 reps
90%
4
Deadlift (Barbell)
1
3 reps
85%
5
Deadlift (Barbell)
1
3+ reps
85%
6
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
7
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
8A
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
8B
French Press
3
8-12 reps
RPE 10
8C
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
80%
2
Incline Bench Press (Barbell)
1
5+ reps
80%
3
Deadlift (Barbell)
1
1 reps
90%
4
Deadlift (Barbell)
1
3 reps
85%
5
Deadlift (Barbell)
1
3+ reps
85%
6
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
7
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
8A
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
8B
French Press
3
8-12 reps
RPE 10
8C
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
80%
2
Incline Bench Press (Barbell)
1
5+ reps
80%
3
Deadlift (Barbell)
1
1 reps
90%
4
Deadlift (Barbell)
1
3 reps
85%
5
Deadlift (Barbell)
1
3+ reps
85%
6
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
7
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
8A
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
8B
French Press
3
8-12 reps
RPE 10
8C
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Bench Press (Barbell)
1
5+ reps
80%
3
Squat (Barbell)
2
5 reps
80%
4
Squat (Barbell)
1
5+ reps
80%
5
Leg Curl
2
8-12 reps
RPE 9
6
Lat Pulldown
3
8-12 reps
RPE 10
7A
Chest Fly (Cable)
3
8-12 reps
RPE 10
7B
Reverse Cable Fly
3
10-15 reps
RPE 10
8A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
8B
Skull Crusher (Barbell)
3
6-12 reps
RPE 10
8C
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Bench Press (Barbell)
1
5+ reps
80%
3
Squat (Barbell)
2
5 reps
80%
4
Squat (Barbell)
1
5+ reps
80%
5
Leg Curl
2
8-12 reps
RPE 9
6
Lat Pulldown
3
8-12 reps
RPE 10
7A
Chest Fly (Cable)
3
8-12 reps
RPE 10
7B
Reverse Cable Fly
3
10-15 reps
RPE 10
8A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
8B
Skull Crusher (Barbell)
3
6-12 reps
RPE 10
8C
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Bench Press (Barbell)
1
5+ reps
80%
3
Squat (Barbell)
2
5 reps
80%
4
Squat (Barbell)
1
5+ reps
80%
5
Leg Curl
2
8-12 reps
RPE 9
6
Lat Pulldown
3
8-12 reps
RPE 10
7A
Chest Fly (Cable)
3
8-12 reps
RPE 10
7B
Reverse Cable Fly
3
10-15 reps
RPE 10
8A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
8B
Skull Crusher (Barbell)
3
6-12 reps
RPE 10
8C
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Bench Press (Barbell)
1
5+ reps
80%
3
Squat (Barbell)
2
5 reps
80%
4
Squat (Barbell)
1
5+ reps
80%
5
Leg Curl
2
8-12 reps
RPE 9
6
Lat Pulldown
3
8-12 reps
RPE 10
7A
Chest Fly (Cable)
3
8-12 reps
RPE 10
7B
Reverse Cable Fly
3
10-15 reps
RPE 10
8A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
8B
Skull Crusher (Barbell)
3
6-12 reps
RPE 10
8C
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Reps
@8
2
Bench Press (Paused)
2 Sets
3 Reps
85%
3
Bench Press (Paused)
1 Set
3+ Reps
85%
4
Squat (Barbell)
1 Set
1 Reps
@8
5
Squat (Barbell)
2 Sets
3 Reps
85%
6
Squat (Barbell)
1 Set
3+ Reps
85%
7
Leg Extension
2 Sets
6-10 Reps
@9
8
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@9
9A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
@10
9B
Tricep Extension (Cable)
3 Sets
6-10 Reps
@10
9C
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
Day 2
1
Incline Bench Press (Barbell)
2 Sets
5 Reps
80%
2
Incline Bench Press (Barbell)
1 Set
5+ Reps
80%
3
Deadlift (Barbell)
1 Set
1 Reps
90%
4
Deadlift (Barbell)
1 Set
3 Reps
85%
5
Deadlift (Barbell)
1 Set
3+ Reps
85%
6
Walking Lunge (Dumbbell)
2 Sets
10-15 Reps
@8
7
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@9
8A
Alternating Dumbbell Curl
3 Sets
6-10 Reps
@10
8B
French Press
3 Sets
8-12 Reps
@10
8C
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
5 Reps
80%
2
Bench Press (Barbell)
1 Set
5+ Reps
80%
3
Squat (Barbell)
2 Sets
5 Reps
80%
4
Squat (Barbell)
1 Set
5+ Reps
80%
5
Leg Curl
2 Sets
8-12 Reps
@9
6
Lat Pulldown
3 Sets
8-12 Reps
@10
7A
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
7B
Reverse Cable Fly
3 Sets
10-15 Reps
@10
8A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
8B
Skull Crusher (Barbell)
3 Sets
6-12 Reps
@10
8C
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10