logo
BoostcampPNG

James Coopey power building program

by James C.
1 athletes joined

Program Description

…

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 22, 2024 09:18
  • Last Edited
    Jun 18, 2025 12:48

Summary

Unlock your strength potential with the James Coopey Power Building Program! Over the course of 5 weeks, this structured 4-day plan combines heavy lifts like squats and deadlifts with accessory work to build muscle and enhance your overall power. Each session is designed to challenge your limits while focusing on key muscle groups, ensuring balanced development. Get ready to elevate your training and achieve impressive results in both strength and physique!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.4%
Triceps
12%
Middle Delts
11.5%
Biceps
10.3%
Chest
9.3%
Quadriceps
8.9%
Glutes
7.9%
Hamstrings
6.9%
Upper Back
6.1%
Lats
4.9%
Adductors
2.8%
Abs
2.6%
Lower Back
2.3%
Forearms
1.6%
Rear Delts
0.5%
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
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)
4
6 reps
80%
2
Deadlift (Barbell)
2
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Cable)
2
1
12 reps
99 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
10 reps
3 reps
80%
60%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Cable)
2
1
12 reps
99 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
87%
2
Deadlift (Barbell)
2
3-6 reps
88%
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
-
-
4
Lateral Raise (Cable)
2
1
12 reps
99 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
88%
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Seated Shoulder Press (Dumbbell)
2
1
12 reps
10 reps
-
-
4
Lateral Raise (Cable)
2
1
12 reps
99 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
68%
75%
78%
2
Bent Over Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
2
1
12 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
12 reps
8 reps
RPE 6
RPE 6
6
Tricep Pushdown (Cable)
1
2
12 reps
8 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-
8-
6-8 reps
73%
78%
82%
2
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Chest Fly (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 6
5
Bicep Curl (Cable)
1
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
85%
2
Bent Over Row (Barbell)
1
2
8 reps
6 reps
RPE 6
RPE 6
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
6 reps
RPE 6
RPE 6
4
Chest Fly (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 6
6
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
86%
88%
90%
2
Bent Over Row (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
3
Seated Shoulder Press (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
4
Chest Fly (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Cable)
1
2
10 reps
12 reps
RPE 6
RPE 6
6
Tricep Pushdown (Cable)
1
2
10 reps
12 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
2
6 reps
70%
3
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
68%
75%
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
7
10 reps
3 reps
82%
65%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
10-
8-
6-8 reps
73%
78%
82%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
88%
2
Romanian Deadlift (Barbell)
1
8 reps
RPE 6
3
Bench Press (Barbell)
1
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
92%
2
Bench Press (Barbell)
1
10 reps
50%
3
Deadlift (Barbell)
2
3 reps
92%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
99 reps
50%
2
Bent Over Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Preacher Curl (Barbell)
1
2
10 reps
12 reps
-
-
5
Hammer Curl
2
1
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
99 reps
50%
2
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Preacher Curl (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 6
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
87%
2
Bent Over Row (Barbell)
1
2
8 reps
6 reps
RPE 6
RPE 6
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
8 reps
12 reps
RPE 6
RPE 6
RPE 6
4
Preacher Curl (Barbell)
2
1
12 reps
8 reps
RPE 6
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
87%
90%
95%
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Preacher Curl (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 6
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Deadlift (Barbell)
2 Sets
6 Reps
80%
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
99 Reps
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
68%
75%
78%
2
Bent Over Row (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
10 Reps
-
-
5
Bicep Curl (Cable)
1 Set
2 Sets
12 Reps
8 Reps
@6
@6
6
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
8 Reps
@6
@6
Day 4
1
Bench Press (Barbell)
1 Set
99 Reps
50%
2
Bent Over Row (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Preacher Curl (Barbell)
1 Set
2 Sets
10 Reps
12 Reps
-
-
5
Hammer Curl
2 Sets
1 Set
12 Reps
8 Reps
-
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Deadlift (Barbell)
2 Sets
6 Reps
70%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
68%
75%
78%