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Building Block
IntermediateFree

Building Block

Lifts by Me
Lifts by Me· Nov 2024
iOS & Android

Overview

Length
3 weeks
Days / week
5 days
Level
Intermediate
Goal
Muscle, Strength
Equipment
Full Gym
Session length
50 min
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.

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on gaining both size and strength
Athletes who can train 5 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Triceps
16.4%
Chest
13.9%
Front Delts
13.9%
Hamstrings
13.7%
Glutes
13.2%
Quadriceps
12.6%
Lower Back
4.6%
Abs
4.4%
Upper Back
2.5%
Adductors
1.6%
Rear Delts
1.3%
Forearms
1.3%
Cardio
0.6%
Week 1 Workouts
#ExerciseSetsRepsIntensity
1Hip Airplane (Kettlebell)225 reps@10
2Squat (Barbell)35 reps85%
3Front Squat (Paused)38 reps@7
4Bulgarian Split Squat (Barbell)210–12 reps@10
#ExerciseSetsRepsIntensity
1Face Pull225 reps@10
2Bench Press (Barbell)35 reps85%
3Bench Press (Close Grip)38 reps@7
4Dip (Weighted)210–12 reps@10
5Skull Crusher (Dumbbell)210–12 reps@10
#ExerciseSetsRepsIntensity
1Belt Squat March225 reps@10
2Deadlift (Barbell)35 reps85%
3Romanian Deadlift (Barbell)38 reps@7
4Hamstring Curl210–12 reps@10
#ExerciseSetsRepsIntensity
1Face Pull225 reps@10
2Bench Press (Barbell)35 reps85%
3Bench Press (Close Grip)38 reps@7
4Dip (Weighted)210–12 reps@10
5Skull Crusher (Dumbbell)210–12 reps@10
#ExerciseSetsRepsIntensity
1Cardio135 min@5–8

Weeks 2–3 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Building Block is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Building Block is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Building Block is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android