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Powerbuilding 1.1

by Ethan S.

Program Description

Build a base. This program uses linear progression, while also utilizing 1-2 set schemes from research and data. Great for science based lifters or people who want to just start out with a base. This program is for garage lifters or professional lifters. Can change it for specific needs can add bands , chains , uses rpe.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 08, 2025 04:31
  • Last Edited
    Dec 08, 2025 07:09
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.9%
Glutes
17.9%
Hamstrings
17.5%
Abs
8%
Adductors
6.5%
Calves
6.1%
Lower Back
5%
Front Delts
4.8%
Triceps
3.8%
Upper Back
3.4%
Chest
3%
Lats
2.3%
Middle Delts
1.9%
Biceps
1.1%
Rear Delts
0.4%
Other
0.4%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
9 reps
6 reps
65%
60%
2
Reverse Lunge (Barbell)
1
6 reps
25%
3
Jefferson Curl
1
8 reps
20%
4
Good Morning
1
1
15 reps
8 reps
RPE 6
RPE 6
5
Standing Calf Raise
2
5 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
9 reps
6 reps
65%
60%
2
Reverse Lunge (Barbell)
1
6 reps
20%
3
Deadlift (Deficit)
2
7 reps
70%
4
Jefferson Curl
1
8 reps
20%
5
Standing Calf Raise
1
1
6 reps
4 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
9 reps
6 reps
65%
60%
2
Reverse Lunge (Barbell)
1
6 reps
25%
3
Jefferson Curl
1
8 reps
20%
4
Good Morning
1
1
15 reps
8 reps
RPE 6
RPE 6
5
Standing Calf Raise
2
5 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
9 reps
6 reps
65%
60%
2
Reverse Lunge (Barbell)
1
6 reps
20%
3
Deadlift (Deficit)
2
7 reps
70%
4
Jefferson Curl
1
8 reps
20%
5
Standing Calf Raise
1
1
6 reps
4 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
9 reps
6 reps
65%
60%
2
Reverse Lunge (Barbell)
1
6 reps
25%
3
Jefferson Curl
1
8 reps
20%
4
Good Morning
1
1
15 reps
8 reps
RPE 6
RPE 6
5
Standing Calf Raise
2
5 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
9 reps
6 reps
65%
60%
2
Reverse Lunge (Barbell)
1
6 reps
20%
3
Deadlift (Deficit)
2
7 reps
70%
4
Jefferson Curl
1
8 reps
20%
5
Standing Calf Raise
1
1
6 reps
4 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
9 reps
6 reps
65%
60%
2
Reverse Lunge (Barbell)
1
6 reps
20%
3
Deadlift (Deficit)
2
7 reps
70%
4
Jefferson Curl
1
8 reps
20%
5
Standing Calf Raise
1
1
6 reps
4 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
9 reps
6 reps
65%
60%
2
Reverse Lunge (Barbell)
1
6 reps
20%
3
Deadlift (Deficit)
2
7 reps
70%
4
Jefferson Curl
1
8 reps
20%
5
Standing Calf Raise
1
1
6 reps
4 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
8 reps
5 reps
60%
65%
2
Chest Fly (Dumbbell)
1
5 reps
+2.5 lbs
3
Dip (Weighted)
1
1
5 reps
10 reps
+10 lbs
+5 lbs
4
Rolling Tricep Extension (Dumbbell)
1
5 reps
+5 lbs
5
Barbell Row
2
5 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
4 reps
60%
2
Front Squat (Barbell)
1
12 reps
55%
3
Hip Thrust (Barbell)
1
1
8 reps
5 reps
RPE 6
RPE 7
4
Romanian Deadlift (Trap Bar)
1
8 reps
50%
5
Reverse Nordic Curl
1
15 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
+5 lbs
2
Pull-Up (Weighted)
2
5 reps
+5 lbs
3
Dumbbell Row
2
4 reps
+10 lbs
4
I, Y, T (IYT) Raise
1
8 reps
RPE 7
5
Tricep Extension Band
1
20 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press, Chains Or Bands
2
7 reps
55%
2
Overhead Press (Barbell)
1
1
8 reps
4 reps
55%
65%
3
Upright Row (Barbell)
2
5 reps
+5 lbs
4
Kelso Shrug (Chest Supported)
1
5 reps
+10 lbs
5
Stretching
1
-
Week 1
1 / 8 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
9 Reps
6 Reps
6 Reps
65%
60%
60%
2
Reverse Lunge (Barbell)
1 Set
6 Reps
25%
3
Jefferson Curl
1 Set
8 Reps
20%
4
Good Morning
1 Set
1 Set
15 Reps
8 Reps
@6
@6
5
Standing Calf Raise
1 Set
1 Set
5 Reps
5 Reps
+10 lbs
+10 lbs
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
8 Reps
5 Reps
5 Reps
60%
65%
65%
2
Chest Fly (Dumbbell)
1 Set
5 Reps
+2.5 lbs
3
Dip (Weighted)
1 Set
1 Set
5 Reps
10 Reps
+10 lbs
+5 lbs
4
Rolling Tricep Extension (Dumbbell)
1 Set
5 Reps
+5 lbs
5
Barbell Row
1 Set
1 Set
5 Reps
5 Reps
+5 lbs
+5 lbs
Day 3
1
Safety Bar Squat
1 Set
1 Set
4 Reps
4 Reps
60%
60%
2
Front Squat (Barbell)
1 Set
12 Reps
55%
3
Hip Thrust (Barbell)
1 Set
1 Set
8 Reps
5 Reps
@6
@7
4
Romanian Deadlift (Trap Bar)
1 Set
8 Reps
50%
5
Reverse Nordic Curl
1 Set
15 Reps
@5
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
+5 lbs
+5 lbs
2
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
5 Reps
+5 lbs
+5 lbs
3
Dumbbell Row
1 Set
1 Set
4 Reps
4 Reps
+10 lbs
+10 lbs
4
I, Y, T (IYT) Raise
1 Set
8 Reps
@7
5
Tricep Extension Band
1 Set
20 Reps
@5
Day 5
1
Bench Press, Chains Or Bands
1 Set
1 Set
7 Reps
7 Reps
55%
55%
2
Overhead Press (Barbell)
1 Set
1 Set
8 Reps
4 Reps
55%
65%
3
Upright Row (Barbell)
1 Set
1 Set
5 Reps
5 Reps
+5 lbs
+5 lbs
4
Kelso Shrug (Chest Supported)
1 Set
5 Reps
+10 lbs
5
Stretching
1 Set
-