Intermediate–AdvancedFree

Power Max

Powerbuilding Don't Just Look Big Be BIG

安家慶· Dec 2025

1athletes running this program

iOS & Android

Overview

Length

18 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle, Strength, Athletics

Equipment

Full Gym

Session length

90 min

This programs focuses on 6 main lifts while still providing enough hypertrophy to light up a house. For lower body movements it alternates between deadlifts and squats because of the overlapping muscle groups while still keeping skill practice high with reps. As for the secondary movements progress them after every deload, 5-10kg on bigger more compound movements, 2.5-5 on the isolation exercises. Whilst in the training phase if a secondary movement becomes to easy add reps instead of weight to progress it.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

12.8%

Biceps

9.9%

Hamstrings

9.4%

Lats

9.4%

Quadriceps

8.9%

Glutes

8.3%

Chest

Front Delts

6.2%

Triceps

5.9%

Rear Delts

5.1%

Middle Delts

3.3%

Adductors

Forearms

2.6%

Abs

2.2%

Calves

2.2%

Abductors

2.2%

Lower Back

1.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Lateral Raise (Machine)	2	20–25 reps	@8–10
2	Squat (Barbell)	3	10 reps	@10
3	Single Leg Press	3	10–12 reps	@10
4	Leg Curl	3	15–20 reps	@10
5	Leg Extension	2	15–20 reps	@10
6	Seated Lateral Raise	2	15–20 reps	@8–10
7	Standing Calf Raise	2	15–20 reps	@10
Superset
8A	Hip Adductor (Machine)	2	15–20 reps	@10
8B	Hip Abductor (Machine)	2	15–20 reps	@10
9	Hip Thrust (Machine)	2	10–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Face Pull	2	15–20 reps	@8–10
2	Dip (Weighted)	3	8 reps	@10
3	Panatta Single Arm Smith Incline Press	2	12–15 reps	@10
4	Pec Deck (Machine)	2	15–20 reps	@10
5	Reverse Pec Deck	2	20–25 reps	@8–10
6	JM Press	2	10–12 reps	@10
7	Tricep Extension (Machine)	2	15–20 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Lateral Raise (Machine)	2	20–25 reps	@8–10
2	Bent Over Row (Barbell)	3	10 reps	@10
3	Lat Row	3	10–12 reps	@10
4	Seated Row (Cable)	2	15–20 reps	@8–10
5	Lat Pulldown (Single Arm)	2	15–20 reps	@8–10
6	Seated Lateral Raise	2	15–20 reps	@8–10
7	Bicep Curl (EZ Bar)	2	10–12 reps	@10
8	Preacher Curl (Machine)	2	15–20 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Face Pull	2	15–20 reps	@8–10
2	Deadlift (Barbell)	3	8 reps	@10
3	Belt Squat RDLs	3	8–10 reps	@10
4	Leg Extension	3	15–20 reps	@10
5	Reverse Pec Deck	2	20–25 reps	@8–10
6	Standing Calf Raise	2	15–20 reps	@10
7	Leg Curl	2	15–20 reps	@10
Superset
8A	Hip Abductor (Machine)	2	15–20 reps	@8–10
8B	Hip Adductor (Machine)	2	15–20 reps	@8–10
9	Pendulum Squat	2	12–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Lateral Raise (Machine)	2	20–25 reps	@8–10
2	Bench Press (Barbell)	3	10 reps	@10
3	Panatta Single Arm Smith Incline Press	2	12–15 reps	@10
4	Pec Deck (Machine)	2	15–20 reps	@10
5	Seated Lateral Raise	2	15–20 reps	@8–10
6	Single Arm Overhead Tricep Extension Seated	2	10–12 reps	@10
7	Tricep Dip Push Down	2	15–20 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Pull-Up (Neutral Grip, Weighted)	3	10 reps	@10
2	Chest Supported Row (Machine)	3	10–12 reps	@10
3	Lat Pulldown (Single Arm)	2	15–20 reps	@8–10
4	Seated Row (Cable)	2	15–20 reps	@8–10
5	Incline Curl (Dumbbell)	2	10–12 reps	@10
6	Preacher Curl (Machine)	2	15–20 reps	@10

Weeks 2–18 are in the app

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

Common questions

Yes, Power Max is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 90 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.

Power Max is structured around 6 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Power Max 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

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.

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