Building Block

by Lifts by Me

Program Description

The Building Block Program is a straightforward powerbuilding approach designed for off-season strength athletes looking to build mass while maintaining technical proficiency. Each 3-week cycle is meant to be run back-to-back, adding 10 pounds to your main lift training maxes between blocks. High-volume compound movements drive growth, while strategic minimal accessory work supports development without excessive fatigue. The 3-week structure follows a practical volume/intensity trade-off: Week 1: 3 sets @ 85% - Establishing baseline Week 2: 5 sets @ 80% - Volume spike Week 3: 7 sets @ 75% - Overreach week Secondary movements are carefully chosen variations that reinforce technique and build specific strength: - Front Squats and Bulgarian Split Squats develop quad strength and upright positioning for competition squats - Close-Grip Bench and Dips target tricep development for lockout strength - Romanian Deadlifts and Back Extensions build posterior chain durability for pulling power The consistent 2-set structure on accessories maintains development while managing fatigue from the primary movements, allowing you to focus your energy on the heavy compound work that drives progress.

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
50 minutes
Created
Nov 07, 2024 08:44
Last Edited
Jun 18, 2025 11:20

Summary

Unlock your potential with the "Building Block" program, a comprehensive 3-week training plan designed for serious lifters. Committing to 5 days a week, you'll engage in a variety of exercises, including barbell squats, kettlebell movements, and targeted accessory work, ensuring balanced strength development. This program emphasizes progressive overload and technique refinement to help you build a solid foundation for future gains. Get ready to transform your routine and elevate your performance!

Muscle Engagement

Front

Back

MuscleSet

Chest

17.9%

Triceps

16.5%

Quadriceps

13.9%

Glutes

12.8%

Hamstrings

12.2%

Front Delts

Lower Back

Upper Back

3.5%

Abs

3.2%

Rear Delts

2.8%

Adductors

1.8%

Cardio

0.9%

Forearms

0.7%

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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

Day 1

Hip Airplane (Kettlebell)

25 reps

RPE 10

Squat (Barbell)

5 reps

85%

Front Squat (Paused)

8 reps

RPE 7

Bulgarian Split Squat (Barbell)

10-12 reps

RPE 10

Day 1

Hip Airplane (Kettlebell)

25 reps

RPE 10

Squat (Barbell)

5 reps

80%

Front Squat (Paused)

8 reps

RPE 7

Bulgarian Split Squat (Barbell)

10-12 reps

RPE 10

Day 1

Hip Airplane (Kettlebell)

25 reps

RPE 10

Squat (Barbell)

5 reps

75%

Front Squat (Paused)

8 reps

RPE 7

Bulgarian Split Squat (Barbell)

10-12 reps

RPE 10

Day 2

Face Pull

25 reps

RPE 10

Bench Press (Barbell)

5 reps

85%

Bench Press (Close Grip)

8 reps

RPE 7

Dip (Weighted)

10-12 reps

RPE 10

Skull Crusher (Dumbbell)

10-12 reps

RPE 10

Day 2

Face Pull

25 reps

RPE 10

Bench Press (Barbell)

5 reps

80%

Bench Press (Close Grip)

8 reps

RPE 7

Dip (Weighted)

10-12 reps

RPE 10

Skull Crusher (Dumbbell)

10-12 reps

RPE 10

Day 2

Face Pull

25 reps

RPE 10

Bench Press (Barbell)

5 reps

75%

Bench Press (Close Grip)

8 reps

RPE 7

Dip (Weighted)

10-12 reps

RPE 10

Skull Crusher (Dumbbell)

10-12 reps

RPE 10

Day 3

Belt Squat March

25 reps

RPE 10

Deadlift (Barbell)

5 reps

85%

Romanian Deadlift (Barbell)

8 reps

RPE 7

Hamstring Curl

10-12 reps

RPE 10

Day 3

Belt Squat March

25 reps

RPE 10

Deadlift (Barbell)

5 reps

80%

Romanian Deadlift (Barbell)

8 reps

RPE 7

Hamstring Curl

10-12 reps

RPE 10

Day 3

Belt Squat March

25 reps

RPE 10

Deadlift (Barbell)

5 reps

75%

Romanian Deadlift (Barbell)

8 reps

RPE 7

Hamstring Curl

10-12 reps

RPE 10

Day 4

Face Pull

25 reps

RPE 10

Bench Press (Barbell)

5 reps

85%

Bench Press (Close Grip)

8 reps

RPE 7

Dip (Weighted)

10-12 reps

RPE 10

Skull Crusher (Dumbbell)

10-12 reps

RPE 10

Day 4

Face Pull

25 reps

RPE 10

Bench Press (Barbell)

5 reps

80%

Bench Press (Close Grip)

8 reps

RPE 7

Dip (Weighted)

10-12 reps

RPE 10

Skull Crusher (Dumbbell)

10-12 reps

RPE 10

Day 4

Face Pull

25 reps

RPE 10

Bench Press (Barbell)

5 reps

75%

Bench Press (Close Grip)

8 reps

RPE 7

Dip (Weighted)

10-12 reps

RPE 10

Skull Crusher (Dumbbell)

10-12 reps

RPE 10

Day 5

Cardio

35 mins

RPE 5-8

Day 5

Cardio

30 mins

RPE 5-8

Day 5

Cardio

25 mins

RPE 5-8

Day 1

Hip Airplane (Kettlebell)

2 Sets

25 Reps

@10

Squat (Barbell)

3 Sets

5 Reps

85%

Front Squat (Paused)

3 Sets

8 Reps

Bulgarian Split Squat (Barbell)

2 Sets

10-12 Reps

@10

Day 2

Face Pull

2 Sets

25 Reps

@10

Bench Press (Barbell)

3 Sets

5 Reps

85%

Bench Press (Close Grip)

3 Sets

8 Reps

Dip (Weighted)

2 Sets

10-12 Reps

@10

Skull Crusher (Dumbbell)

2 Sets

10-12 Reps

@10

Day 3

Belt Squat March

2 Sets

25 Reps

@10

Deadlift (Barbell)

3 Sets

5 Reps

85%

Romanian Deadlift (Barbell)

3 Sets

8 Reps

Hamstring Curl

2 Sets

10-12 Reps

@10

Day 4

Face Pull

2 Sets

25 Reps

@10

Bench Press (Barbell)

3 Sets

5 Reps

85%

Bench Press (Close Grip)

3 Sets

8 Reps

Dip (Weighted)

2 Sets

10-12 Reps

@10

Skull Crusher (Dumbbell)

2 Sets

10-12 Reps

@10

Day 5

Cardio

1 Set

35 mins

@5-8