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PowerBuilding: Primary 3s

by Leandro Tavarez
3 athletes joined

Program Description

Designed for intermediates to increase strength on SBD and all around size.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 28, 2024 08:26
  • Last Edited
    Jun 18, 2025 08:12

Summary

Unlock your strength potential with the **PowerBuilding: Primary 3s** program, a comprehensive 5-week training plan designed for serious lifters. Committing to 5 days a week, you’ll focus on building power through primary lifts like squats and bench presses, complemented by targeted accessory work for balanced development. Each session is crafted to challenge your limits and enhance your performance, ensuring you build muscle and strength effectively. Get ready to push your boundaries and transform your physique!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 7
RPE 6
2
Tempo Bench Press
3
6 reps
60%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 7
5
Hip Adductor (Machine)
3
12 reps
RPE 7
6
Lateral Raise (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 8
RPE 6
2
Tempo Bench Press
3
6 reps
65%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Lateral Raise (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 9
RPE 7
2
Tempo Bench Press
3
6 reps
65%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Hip Adductor (Machine)
5
12 reps
RPE 10
6
Lateral Raise (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 10
RPE 8
2
Tempo Bench Press
3
6 reps
65%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 8
5
Hip Adductor (Machine)
4
12 reps
RPE 9
6
Lateral Raise (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
66%
2
Tempo Bench Press
3
6 reps
52%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7
2
Lat Pulldown
2
15 reps
RPE 7
3
Single Arm Cable Row
2
12 reps
RPE 7
4
Chest Supported Row (Machine)
2
15 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
7
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 8
3
Single Arm Cable Row
2
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
7
Rear Delt Fly (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Single Arm Cable Row
3
12 reps
RPE 10
4
Chest Supported Row (Machine)
3
15 reps
RPE 10
5
Incline Curl (Dumbbell)
4
12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
7
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 9
2
Lat Pulldown
3
15 reps
RPE 9
3
Single Arm Cable Row
2
12 reps
RPE 9
4
Chest Supported Row (Machine)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 9
7
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
66%
2
Deadlift (Barbell)
3
3 reps
56%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
3 reps
RPE 7
RPE 6
2
Dip (Weighted)
2
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Pec Deck (Machine)
2
12 reps
RPE 7
6
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
3 reps
RPE 8
RPE 6.5
2
Dip (Weighted)
2
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
3 reps
RPE 9
RPE 7.5
2
Dip (Weighted)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Tricep Pushdown (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
3 reps
3 reps
RPE 10
RPE 8.5
2
Dip (Weighted)
2
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
43%
2
Tempo Squat (Barbell)
3
3 reps
43%
3
Bench Press (Paused)
3
6 reps
43%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 7
RPE 6
2
Snatch Deadlift
2
6 reps
RPE 7
3
Tempo Squat (Barbell)
3
3 reps
70%
4
Leg Press
2
10 reps
RPE 7
5
Seated Hamstring Curl
3
12 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 8
RPE 6
2
Snatch Deadlift
3
6 reps
RPE 8
3
Tempo Squat (Barbell)
3
3 reps
72%
4
Leg Press
2
10 reps
RPE 8
5
Seated Hamstring Curl
4
12 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 9
RPE 6.5
2
Snatch Deadlift
2
6 reps
RPE 9
3
Tempo Squat (Barbell)
3
3 reps
74%
4
Leg Press
2
10 reps
RPE 8
5
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 10
RPE 8.5
2
Snatch Deadlift
3
6 reps
RPE 10
3
Tempo Squat (Barbell)
3
3 reps
77%
4
Leg Press
1
3
10 reps
10 reps
RPE 10
RPE 9
5
Seated Hamstring Curl
4
12 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
RPE 7
2
Bench Press (Dumbbell)
2
12 reps
RPE 7
3
JM Press
2
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Chest Supported Row (Machine)
2
15 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
5 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
RPE 9
3
JM Press
2
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Chest Supported Row (Machine)
2
15 reps
RPE 9
6
Preacher Curl (Dumbbell)
5
12 reps
RPE 10
7
Lateral Raise (Cable)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
JM Press
4
12 reps
RPE 10
4
Lat Pulldown
4
12 reps
RPE 10
5
Chest Supported Row (Machine)
3
15 reps
RPE 10
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
7
Lateral Raise (Cable)
4
15 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
3 Reps
@7
@6
2
Tempo Bench Press
3 Sets
6 Reps
60%
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
1 Set
10 Reps
@7
5
Hip Adductor (Machine)
3 Sets
12 Reps
@7
6
Lateral Raise (Machine)
3 Sets
12 Reps
@7
Day 2
1
Pull-Up (Assisted)
3 Sets
10 Reps
@7
2
Lat Pulldown
2 Sets
15 Reps
@7
3
Single Arm Cable Row
2 Sets
12 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
15 Reps
@7
5
Incline Curl (Dumbbell)
2 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@7
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
@7
Day 3
1
Bench Press (Paused)
1 Set
3 Sets
3 Reps
3 Reps
@7
@6
2
Dip (Weighted)
2 Sets
8 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
5
Pec Deck (Machine)
2 Sets
12 Reps
@7
6
Lateral Raise (Cable)
3 Sets
15 Reps
@7
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@7
@6
2
Snatch Deadlift
2 Sets
6 Reps
@7
3
Tempo Squat (Barbell)
3 Sets
3 Reps
70%
4
Leg Press
2 Sets
10 Reps
@7
5
Seated Hamstring Curl
3 Sets
12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
15 Reps
@7
Day 5
1
Larsen Press (Barbell)
3 Sets
5 Reps
@7
2
Bench Press (Dumbbell)
2 Sets
12 Reps
@7
3
JM Press
2 Sets
12 Reps
@7
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Chest Supported Row (Machine)
2 Sets
15 Reps
@7
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@7
7
Lateral Raise (Cable)
3 Sets
15 Reps
@7