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PowerHouse Front/Back for strenght gains & thenics

by Johel L.

Program Description

Get stronger in your entire body with 4 simple workouts, 2 "Front" workouts and 2 "Back" workouts, get a hold onto calisthenic skills like the handstand, muscle up, 90 degree hold and front lever. Get massive push and pull strenght and build your shoulders and core to get that hold on calisthenics. You can train accumulation and progressing into peaking by using a 4x12 on Week 1, 4x10 on Week 2, 4x8 on week 3, 4x6 on week 4 and 3x3-5 on week 5. Max out at Week 6 and restart. Or you can simply do 3x1-5 (pure strength) or 3x4-7 (Power + Building) at all times and make gains like that. Works for beginner and intermediate athletes.

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 15, 2025 03:26
  • Last Edited
    Aug 22, 2025 02:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-7 reps
85%
2
Pendulum Squat
2
6-8 reps
RPE 9.5
3
calf extensions
2
8-10 reps
RPE 9.5
4
Bench Press (Barbell)
3
4-7 reps
85%
5
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
6
Overhead Press (Barbell)
3
4-7 reps
85%
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
9
planche leans
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-7 reps
85%
2
Pendulum Squat
2
6-8 reps
RPE 9.5
3
calf extensions
2
8-10 reps
RPE 9.5
4
Bench Press (Barbell)
3
4-7 reps
85%
5
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
6
Overhead Press (Barbell)
3
4-7 reps
85%
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
9
planche leans
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-7 reps
85%
2
Pendulum Squat
2
6-8 reps
RPE 9.5
3
calf extensions
2
8-10 reps
RPE 9.5
4
Bench Press (Barbell)
3
4-7 reps
85%
5
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
6
Overhead Press (Barbell)
3
4-7 reps
85%
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
9
planche leans
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-7 reps
85%
2
Pendulum Squat
2
6-8 reps
RPE 9.5
3
calf extensions
2
8-10 reps
RPE 9.5
4
Bench Press (Barbell)
3
4-7 reps
85%
5
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
6
Overhead Press (Barbell)
3
4-7 reps
85%
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
9
planche leans
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-7 reps
85%
2
Pendulum Squat
2
6-8 reps
RPE 9.5
3
calf extensions
2
8-10 reps
RPE 9.5
4
Bench Press (Barbell)
3
4-7 reps
85%
5
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
6
Overhead Press (Barbell)
3
4-7 reps
85%
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
9
planche leans
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-7 reps
85%
2
Pendulum Squat
2
6-8 reps
RPE 9.5
3
calf extensions
2
8-10 reps
RPE 9.5
4
Bench Press (Barbell)
3
4-7 reps
85%
5
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
6
Overhead Press (Barbell)
3
4-7 reps
85%
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
9
planche leans
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-7 reps
85%
2
Seated Hamstring Curl
2
6-8 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9.5
4
Glute Abduction
2
6-8 reps
RPE 9.5
5A
Pull-Up (Weighted)
2
6-8 reps
RPE 9
5B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bent Over Row (Barbell)
2
6-8 reps
RPE 9.5
7
Bicep Curl (Barbell)
2
8-10 reps
RPE 9.5
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9.5
9
Dragon Flag
3
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-7 reps
85%
2
Seated Hamstring Curl
2
6-8 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9.5
4
Glute Abduction
2
6-8 reps
RPE 9.5
5A
Pull-Up (Weighted)
2
6-8 reps
RPE 9
5B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bent Over Row (Barbell)
2
6-8 reps
RPE 9.5
7
Bicep Curl (Barbell)
2
8-10 reps
RPE 9.5
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9.5
9
Dragon Flag
3
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-7 reps
85%
2
Seated Hamstring Curl
2
6-8 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9.5
4
Glute Abduction
2
6-8 reps
RPE 9.5
5A
Pull-Up (Weighted)
2
6-8 reps
RPE 9
5B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bent Over Row (Barbell)
2
6-8 reps
RPE 9.5
7
Bicep Curl (Barbell)
2
8-10 reps
RPE 9.5
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9.5
9
Dragon Flag
3
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-7 reps
85%
2
Seated Hamstring Curl
2
6-8 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9.5
4
Glute Abduction
2
6-8 reps
RPE 9.5
5A
Pull-Up (Weighted)
2
6-8 reps
RPE 9
5B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bent Over Row (Barbell)
2
6-8 reps
RPE 9.5
7
Bicep Curl (Barbell)
2
8-10 reps
RPE 9.5
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9.5
9
Dragon Flag
3
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-7 reps
85%
2
Seated Hamstring Curl
2
6-8 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9.5
4
Glute Abduction
2
6-8 reps
RPE 9.5
5A
Pull-Up (Weighted)
2
6-8 reps
RPE 9
5B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bent Over Row (Barbell)
2
6-8 reps
RPE 9.5
7
Bicep Curl (Barbell)
2
8-10 reps
RPE 9.5
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9.5
9
Dragon Flag
3
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-7 reps
85%
2
Seated Hamstring Curl
2
6-8 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9.5
4
Glute Abduction
2
6-8 reps
RPE 9.5
5A
Pull-Up (Weighted)
2
6-8 reps
RPE 9
5B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bent Over Row (Barbell)
2
6-8 reps
RPE 9.5
7
Bicep Curl (Barbell)
2
8-10 reps
RPE 9.5
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9.5
9
Dragon Flag
3
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
65%
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Sissy Squat
1
AMRAP
RPE 10
4
calf extensions
2
8-10 reps
RPE 9.5
5
Bench Press (Barbell)
3
4-7 reps
85%
6A
Dip (Weighted)
2
6-8 reps
RPE 9.5
6B
Dip (Bodyweight)
1
AMRAP
RPE 10
7
Seated Overhead Press (Barbell)
2
5-8 reps
RPE 9.5
8
Shoulder Press (Machine)
3
8-10 reps
RPE 9.5
9
Skull Crusher (Barbell)
3
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
65%
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Sissy Squat
1
AMRAP
RPE 10
4
calf extensions
2
8-10 reps
RPE 9.5
5
Bench Press (Barbell)
3
4-7 reps
85%
6A
Dip (Weighted)
2
6-8 reps
RPE 9.5
6B
Dip (Bodyweight)
1
AMRAP
RPE 10
7
Seated Overhead Press (Barbell)
2
5-8 reps
RPE 9.5
8
Shoulder Press (Machine)
3
8-10 reps
RPE 9.5
9
Skull Crusher (Barbell)
3
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
65%
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Sissy Squat
1
AMRAP
RPE 10
4
calf extensions
2
8-10 reps
RPE 9.5
5
Bench Press (Barbell)
3
4-7 reps
85%
6A
Dip (Weighted)
2
6-8 reps
RPE 9.5
6B
Dip (Bodyweight)
1
AMRAP
RPE 10
7
Seated Overhead Press (Barbell)
2
5-8 reps
RPE 9.5
8
Shoulder Press (Machine)
3
8-10 reps
RPE 9.5
9
Skull Crusher (Barbell)
3
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
65%
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Sissy Squat
1
AMRAP
RPE 10
4
calf extensions
2
8-10 reps
RPE 9.5
5
Bench Press (Barbell)
3
4-7 reps
85%
6A
Dip (Weighted)
2
6-8 reps
RPE 9.5
6B
Dip (Bodyweight)
1
AMRAP
RPE 10
7
Seated Overhead Press (Barbell)
2
5-8 reps
RPE 9.5
8
Shoulder Press (Machine)
3
8-10 reps
RPE 9.5
9
Skull Crusher (Barbell)
3
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
65%
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Sissy Squat
1
AMRAP
RPE 10
4
calf extensions
2
8-10 reps
RPE 9.5
5
Bench Press (Barbell)
3
4-7 reps
85%
6A
Dip (Weighted)
2
6-8 reps
RPE 9.5
6B
Dip (Bodyweight)
1
AMRAP
RPE 10
7
Seated Overhead Press (Barbell)
2
5-8 reps
RPE 9.5
8
Shoulder Press (Machine)
3
8-10 reps
RPE 9.5
9
Skull Crusher (Barbell)
3
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
65%
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Sissy Squat
1
AMRAP
RPE 10
4
calf extensions
2
8-10 reps
RPE 9.5
5
Bench Press (Barbell)
3
4-7 reps
85%
6A
Dip (Weighted)
2
6-8 reps
RPE 9.5
6B
Dip (Bodyweight)
1
AMRAP
RPE 10
7
Seated Overhead Press (Barbell)
2
5-8 reps
RPE 9.5
8
Shoulder Press (Machine)
3
8-10 reps
RPE 9.5
9
Skull Crusher (Barbell)
3
8-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 9.5
2
Hamstring Curl
2
8-10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9.5
4
Glute Abduction
2
6-8 reps
RPE 9.5
5
Lat Pulldown
3
8-10 reps
RPE 9.5
6
Pull-Up (Neutral Grip, Bodyweight)
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9.5
8
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9.5
9
Cable Crunch
3
10-12 reps
RPE 9.5
10
tucked front lever
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 9.5
2
Hamstring Curl
2
8-10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9.5
4
Glute Abduction
2
6-8 reps
RPE 9.5
5
Lat Pulldown
3
8-10 reps
RPE 9.5
6
Pull-Up (Neutral Grip, Bodyweight)
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9.5
8
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9.5
9
Cable Crunch
3
10-12 reps
RPE 9.5
10
tucked front lever
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 9.5
2
Hamstring Curl
2
8-10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9.5
4
Glute Abduction
2
6-8 reps
RPE 9.5
5
Lat Pulldown
3
8-10 reps
RPE 9.5
6
Pull-Up (Neutral Grip, Bodyweight)
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9.5
8
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9.5
9
Cable Crunch
3
10-12 reps
RPE 9.5
10
tucked front lever
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 9.5
2
Hamstring Curl
2
8-10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9.5
4
Glute Abduction
2
6-8 reps
RPE 9.5
5
Lat Pulldown
3
8-10 reps
RPE 9.5
6
Pull-Up (Neutral Grip, Bodyweight)
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9.5
8
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9.5
9
Cable Crunch
3
10-12 reps
RPE 9.5
10
tucked front lever
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 9.5
2
Hamstring Curl
2
8-10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9.5
4
Glute Abduction
2
6-8 reps
RPE 9.5
5
Lat Pulldown
3
8-10 reps
RPE 9.5
6
Pull-Up (Neutral Grip, Bodyweight)
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9.5
8
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9.5
9
Cable Crunch
3
10-12 reps
RPE 9.5
10
tucked front lever
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 9.5
2
Hamstring Curl
2
8-10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9.5
4
Glute Abduction
2
6-8 reps
RPE 9.5
5
Lat Pulldown
3
8-10 reps
RPE 9.5
6
Pull-Up (Neutral Grip, Bodyweight)
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9.5
8
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9.5
9
Cable Crunch
3
10-12 reps
RPE 9.5
10
tucked front lever
1
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
4-7 Reps
85%
2
Pendulum Squat
2 Sets
6-8 Reps
@9.5
3
calf extensions
2 Sets
8-10 Reps
@9.5
4
Bench Press (Barbell)
3 Sets
4-7 Reps
85%
5
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9.5
6
Overhead Press (Barbell)
3 Sets
4-7 Reps
85%
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9.5
8
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9.5
9
planche leans
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
3 Sets
4-7 Reps
85%
2
Seated Hamstring Curl
2 Sets
6-8 Reps
@9.5
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9.5
4
Glute Abduction
2 Sets
6-8 Reps
@9.5
5A
Pull-Up (Weighted)
2 Sets
6-8 Reps
@9
5B
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
6
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@9.5
7
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@9.5
8
Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
@9.5
9
Dragon Flag
3 Sets
8-10 Reps
@9.5
Day 3
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
65%
2
Leg Extension
3 Sets
10-12 Reps
@9.5
3
Sissy Squat
1 Set
AMRAP
@10
4
calf extensions
2 Sets
8-10 Reps
@9.5
5
Bench Press (Barbell)
3 Sets
4-7 Reps
85%
6A
Dip (Weighted)
2 Sets
6-8 Reps
@9.5
6B
Dip (Bodyweight)
1 Set
AMRAP
@10
7
Seated Overhead Press (Barbell)
2 Sets
5-8 Reps
@9.5
8
Shoulder Press (Machine)
3 Sets
8-10 Reps
@9.5
9
Skull Crusher (Barbell)
3 Sets
8-10 Reps
@9.5
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@9.5
2
Hamstring Curl
2 Sets
8-10 Reps
@9.5
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9.5
4
Glute Abduction
2 Sets
6-8 Reps
@9.5
5
Lat Pulldown
3 Sets
8-10 Reps
@9.5
6
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
12-15 Reps
@9
7
Preacher Curl (Dumbbell)
2 Sets
8-10 Reps
@9.5
8
Reverse Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@9.5
9
Cable Crunch
3 Sets
10-12 Reps
@9.5
10
tucked front lever
1 Set
AMRAP
@10