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Powerbuilding Systems 1.1

by Gabe
2 athletes joined

Program Description

Powerbuilding fundamentals suitable for advanced lifters

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 19, 2026 09:38
  • Last Edited
    Feb 19, 2026 11:04
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Hamstrings
9.7%
Upper Back
9.3%
Front Delts
9.3%
Abs
9%
Glutes
8.7%
Quadriceps
8.1%
Chest
6.5%
Lats
5.8%
Biceps
5.5%
Middle Delts
4.2%
Calves
3.1%
Lower Back
2.3%
Forearms
2.2%
Abductors
1.8%
Rear Delts
1.8%
Adductors
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7.5
2
Squat (Barbell)
2
8 reps
70%
3
Overhead Press (Barbell)
3
8 reps
70%
4
Glute-Ham Raise
3
8-10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Squat (Paused)
2
8 reps
RPE 7
3
Leg Curl
3
6-8 reps
RPE 8
4
Standing Calf Raise
3
8-10 reps
RPE 9
5
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7.5
2
Squat (Barbell)
2
8 reps
70%
3
Overhead Press (Barbell)
3
8 reps
70%
4
Glute-Ham Raise
3
8-10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
3 reps
90%
80%
2
Squat (Paused)
2
8 reps
RPE 7
3
Leg Curl
3
6-8 reps
RPE 8
4
Standing Calf Raise
3
8-10 reps
RPE 9
5
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
85%
2
Squat (Barbell)
2
4 reps
80%
3
Overhead Press (Barbell)
3
8 reps
75%
4
Glute-Ham Raise
3
8-10 reps
RPE 8
5
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Squat (Paused)
2
8 reps
RPE 5
3
Leg Curl
3
6-8 reps
RPE 7
4
Standing Calf Raise
3
8-10 reps
RPE 7
5
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
87.5%
2
Squat (Barbell)
2
2 reps
85%
3
Overhead Press (Barbell)
4
8 reps
70%
4
Glute-Ham Raise
2
8-10 reps
RPE 8
5
Chest Supported Row (Dumbbell)
2
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Squat (Paused)
2
8 reps
RPE 7
3
Leg Curl
3
6-8 reps
RPE 8
4
Standing Calf Raise
3
8-10 reps
RPE 9
5
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
92.5%
2
Squat (Barbell)
2
0.16 mins
100%
3
Overhead Press (Barbell)
3
6 reps
80%
4
Glute-Ham Raise
2
8-10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8
4
Standing Calf Raise
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
75%
2
Squat (Paused)
2
6 reps
RPE 5
3
Leg Curl
2
6-8 reps
RPE 6
4
Standing Calf Raise
2
8-10 reps
RPE 6
5
Hanging Leg Raise
2
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
1
3 reps
85%
3
Bench Press (Barbell)
2
10 reps
67.5%
4
Hip Abductor (Machine)
3
15-20 reps
RPE 9
5
Pull-Up (Weighted)
3
5-8 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2 reps
6 reps
90%
77.5%
2
Chin-Up (Weighted)
1
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
4 reps
80%
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9
5A
Face Pull
3
15-20 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6A
Concentration Curl
3
12-15 reps
RPE 9
6B
Single Arm Pushdown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
1
3 reps
85%
3
Bench Press (Barbell)
2
10 reps
67.5%
4
Hip Abductor (Machine)
3
15-20 reps
RPE 9
5
Pull-Up (Weighted)
3
5-8 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 7
2
Chin-Up (Weighted)
1
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
80%
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9
5A
Face Pull
3
15-20 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6A
Concentration Curl
3
12-15 reps
RPE 9
6B
Single Arm Pushdown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Bench Press (Barbell)
1
4 reps
87.5%
3
Bench Press (Barbell)
2
6 reps
80%
4
Hip Abductor (Machine)
3
15-20 reps
RPE 9
5
Pull-Up (Weighted)
3
5-8 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Standing Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7 reps
77.5%
2
Chin-Up (Weighted)
2
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
4 reps
82.5%
4
Chest Supported Row (Dumbbell)
2
12-15 reps
RPE 7
5A
Face Pull
3
15-20 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6A
Concentration Curl
3
12-15 reps
RPE 8
6B
Single Arm Pushdown
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
75%
2
Bench Press (Barbell)
1
3 reps
87.5%
3
Bench Press (Barbell)
2
4 reps
80%
4
Hip Abductor (Machine)
3
15-20 reps
RPE 9
5
Pull-Up (Weighted)
3
3-5 reps
RPE 7
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Standing Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Chin-Up (Weighted)
1
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
82.5%
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9
5A
Face Pull
3
15-20 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6A
Concentration Curl
3
12-15 reps
RPE 9
6B
Single Arm Pushdown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
1
2 reps
92.5%
3
Bench Press (Barbell)
2
2 reps
87.5%
4
Hip Abductor (Machine)
3
15-20 reps
RPE 9
5
Pull-Up (Weighted)
3
5-8 reps
RPE 7
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Leg Curl
3
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4
Single Arm Pushdown
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
72.5%
2
Chin-Up (Weighted)
2
8-10 reps
RPE 7
3
Overhead Press (Barbell)
2
4 reps
75%
4
Chest Supported Row (Dumbbell)
2
12-15 reps
RPE 7
5A
Face Pull
2
15-20 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8
6A
Concentration Curl
2
12-15 reps
RPE 8
6B
Single Arm Pushdown
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Dip (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
10-12 reps
RPE 9
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 9
4
Seated Calf Raise
4
15-20 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
6
Sit Up
3
12-15 reps
RPE 9
7
Overhead Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Dip (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
10-12 reps
RPE 9
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Block Pull (Barbell)
3
4 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4
Seated Calf Raise
4
15-20 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
6
Sit Up
3
12-15 reps
RPE 9
7
Overhead Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77.5%
2
Dip (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
10-12 reps
RPE 9
4
Standing Pullover (Cable)
3
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
92.5%
2
Squat (Low Bar)
2
7 reps
75%
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
4
Leg Extension
2
12-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Sit Up
3
12-15 reps
RPE 8
7
Hip Abductor (Machine)
3
15-20 reps
RPE 8
8
Overhead Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77.5%
2
Dip (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
10-12 reps
RPE 9
4
Standing Pullover (Cable)
3
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
75%
2
Block Pull (Barbell)
2
4 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4
Seated Calf Raise
4
15-20 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
6
Sit Up
3
12-15 reps
RPE 9
7
Overhead Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
82.5%
2
Dip (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
10-12 reps
RPE 9
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
12 reps
RPE 7
4
Cable Crunch
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
70%
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
3
Leg Extension
2
12-15 reps
RPE 7
4
Standing Calf Raise
2
15-20 reps
RPE 8
5
Hip Abductor (Machine)
2
15-20 reps
RPE 8
6
Sit Up
2
12-15 reps
RPE 8
7
Overhead Press (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
75%
2
Bench Press (Paused)
3
5 reps
75%
3
Pendlay Row
3
10 reps
RPE 7
4
Nordic Curl
3
6-8 reps
RPE 8
5
Shrug (Dumbbell)
3
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 7
2
Pendlay Row
3
10 reps
RPE 7
3
Dip (Weighted)
3
6 reps
RPE 7
4
Pull-Up (Weighted)
2
AMRAP
RPE 10
5A
Shrug (Barbell)
2
15-20 reps
RPE 9
5B
Upright Row (Barbell)
2
15-20 reps
RPE 9
6A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
6B
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
75%
2
Bench Press (Paused)
3
5 reps
75%
3
Pendlay Row
3
10 reps
RPE 7
4
Nordic Curl
3
6-8 reps
RPE 8
5
Shrug (Dumbbell)
3
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6 reps
RPE 7
2
Pendlay Row
3
10 reps
RPE 7
3
Deficit Push Up
2
AMRAP
RPE 7
4
Pull-Up (Weighted)
2
AMRAP
RPE 10
5A
Shrug (Barbell)
2
15-20 reps
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 9
6A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
6B
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
82.5%
2
Bench Press (Paused)
3
6 reps
75%
3
Pendlay Row
3
10 reps
RPE 7
4
Nordic Curl
3
6-8 reps
RPE 8
5
Shrug (Dumbbell)
3
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
8 reps
RPE 7
2
Pendlay Row
2
10 reps
RPE 7
3
Dip (Weighted)
3
6 reps
RPE 7
4
Pull-Up (Weighted)
2
10 reps
RPE 7
5A
Shrug (Barbell)
2
15-20 reps
RPE 8
5B
Upright Row (Barbell)
2
15-20 reps
RPE 8
6A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3 reps
87.5%
2
Bench Press (Paused)
4
6 reps
75%
3
Pendlay Row
3
10 reps
RPE 7
4
Nordic Curl
3
6-8 reps
RPE 8
5
Shrug (Dumbbell)
3
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Pendlay Row
3
10 reps
RPE 7
3
Dip (Weighted)
3
6 reps
RPE 7
4
Pull-Up (Weighted)
2
AMRAP
RPE 10
5A
Shrug (Barbell)
2
15-20 reps
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 9
6A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
6B
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
75%
2
Bench Press (Paused)
3
5 reps
77.5%
3
Pendlay Row
3
10 reps
RPE 7
4
Nordic Curl
3
6-8 reps
RPE 8
5
Shrug (Dumbbell)
3
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 6
2
Chest Supported Row (Dumbbell)
2
10 reps
RPE 6
3
Dip (Weighted)
2
6 reps
RPE 7
4
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
5A
Shrug (Barbell)
2
15-20 reps
RPE 8
5B
Upright Row (Barbell)
2
15-20 reps
RPE 8
6A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
Week 1
1 / 11 Weeks
Day 1
1
Squat (Barbell)
1 Set
5 Reps
@7.5
2
Squat (Barbell)
2 Sets
8 Reps
70%
3
Overhead Press (Barbell)
3 Sets
8 Reps
70%
4
Glute-Ham Raise
3 Sets
8-10 Reps
@7
5
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@9
6
Hammer Curl (Dumbbell)
3 Sets
20-25 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
4 Reps
80%
2
Bench Press (Barbell)
1 Set
3 Reps
85%
3
Bench Press (Barbell)
2 Sets
10 Reps
67.5%
4
Hip Abductor (Machine)
3 Sets
15-20 Reps
@9
5
Pull-Up (Weighted)
3 Sets
5-8 Reps
@8
6
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@8
7
Standing Calf Raise
3 Sets
8-10 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Dip (Weighted)
3 Sets
8 Reps
@8
3
Hanging Leg Raise
3 Sets
10-12 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@9
6
Face Pull
4 Sets
15-20 Reps
@9
Day 4
1
Deadlift (Paused)
4 Sets
2 Reps
75%
2
Bench Press (Paused)
3 Sets
5 Reps
75%
3
Pendlay Row
3 Sets
10 Reps
@7
4
Nordic Curl
3 Sets
6-8 Reps
@8
5
Shrug (Dumbbell)
3 Sets
20-25 Reps
@9