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FULL: ULPPL powerbuilding program

by Joe Ferreri
1 athletes joined

Program Description

Power building program designed to maximize strength and size. IMPORTANT: if possible take a rest day between day 3 and 4 of the program. Stick to RPE for each week, if you find a weight easier, go up! Program goal is meant to prioritize progressive overloading as the weeks go on. Optional deload week: week 5, dial back the weight so you sit between RPE 5-6 on compounds, and 6-7 on isolated movements. REMEMBER: prioritize your sleep and diet while running this program.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 24, 2025 11:09
  • Last Edited
    Sep 24, 2025 11:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Quadriceps
12.7%
Chest
11%
Biceps
10.5%
Hamstrings
8.8%
Glutes
8.8%
Front Delts
6.2%
Upper Back
4.9%
Lower Back
4.3%
Lats
3.8%
Rear Delts
2.9%
Abs
2.6%
Middle Delts
2.4%
Adductors
2.3%
Calves
1.9%
Forearms
1.8%
Abductors
1.5%
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Seated Calf Raise
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Hip Thrust (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 8.5
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Dip (Weighted)
3
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Single Arm Pushdown
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
3 reps
8 reps
RPE 8.5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Dip (Weighted)
3
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Single Arm Pushdown
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
3 reps
8 reps
RPE 8.5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Dip (Weighted)
3
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Single Arm Pushdown
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
3 reps
8 reps
RPE 8.5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Dip (Weighted)
3
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Single Arm Pushdown
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
3 reps
8 reps
RPE 8.5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Dip (Weighted)
3
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Single Arm Pushdown
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
3 reps
8 reps
RPE 8.5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Dip (Weighted)
3
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Single Arm Pushdown
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
3 reps
8 reps
RPE 8.5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Dip (Weighted)
3
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Single Arm Pushdown
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
3 reps
8 reps
RPE 8.5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Dip (Weighted)
3
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Single Arm Pushdown
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
6 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
6 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
6 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
6 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
6 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
6 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
6 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
6 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
4 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 8
6
Hip Adductor (Machine)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 8
5
Hip Adductor (Machine)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 8
5
Hip Adductor (Machine)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 8
5
Hip Adductor (Machine)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 8
5
Hip Adductor (Machine)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 8
5
Hip Adductor (Machine)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 8
5
Hip Adductor (Machine)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 8
5
Hip Adductor (Machine)
2
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Cable)
3
8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
6 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Bicep Curl (Cable)
3 Sets
8 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
@8
2
Hack Squat
3 Sets
8 Reps
@8
3
Seated Calf Raise
3 Sets
8 Reps
@8
4
Leg Curl
3 Sets
8 Reps
@8
5
Leg Extension
3 Sets
8 Reps
@9
Day 3
1
Bench Press (Paused)
3 Sets
3 Reps
@8.5
2
Chest Fly (Cable)
3 Sets
8 Reps
@10
3
Dip (Weighted)
3 Sets
@10
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
5
Single Arm Pushdown
3 Sets
8 Reps
@8
6
Skull Crusher (Barbell)
3 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
6 Reps
@9.5
4
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@9
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Bicep Curl (Cable)
3 Sets
8 Reps
@9
Day 5
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@9
3
Leg Press
3 Sets
8 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@10
5
Hip Abductor (Machine)
2 Sets
8 Reps
@8
6
Hip Adductor (Machine)
2 Sets
8 Reps
@8