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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
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 08, 2025 04:31
  • Last Edited
    Dec 20, 2025 12:47
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.5%
Glutes
10.5%
Triceps
10.1%
Quadriceps
10%
Hamstrings
9.6%
Upper Back
8.9%
Chest
8%
Abs
6.2%
Lats
5.9%
Middle Delts
5.1%
Adductors
3%
Biceps
3%
Lower Back
2.8%
Calves
2.1%
Rear Delts
1.2%
Other
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
55%
60%
2
Reverse Lunge (Barbell)
1
6 reps
25%
3
Jefferson Curl
1
8 reps
20%
4
Good Morning
1
8 reps
RPE 7
5
Standing Calf Raise
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
9 reps
6 reps
60%
65%
2
Reverse Lunge (Barbell)
1
6 reps
25%
3
Deadlift (Deficit)
2
7 reps
70%
4
Jefferson Curl
1
8 reps
22%
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
1
9 reps
6 reps
20 reps
65%
70%
70%
2
Reverse Lunge (Barbell)
1
6 reps
30%
3
Jefferson Curl
1
8 reps
30%
4
Good Morning
1
1
15 reps
8 reps
RPE 7
RPE 8
5
Standing Calf Raise
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1
9 reps
6 reps
20 reps
70%
75%
75%
2
Reverse Lunge (Barbell)
1
6 reps
35%
3
Deadlift (Deficit)
2
7 reps
75%
4
Jefferson Curl
1
8 reps
30%
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
1
5 reps
5 reps
55%
60%
2
Good Morning
1
15 reps
RPE 6
3
Standing Calf Raise
2
6 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
6 reps
4 reps
85%
60%
65%
2
Reverse Lunge (Barbell)
1
6 reps
25%
3
Deadlift (Deficit)
2
6 reps
55%
4
Jefferson Curl
1
8 reps
15%
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
4 reps
75%
2
Squat (Low Bar)
1
3 reps
RPE 6
3
Standing Calf Raise
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
80%
2
Squat (Low Bar)
1
2 reps
RPE 6
3
Standing Calf Raise
1
8 reps
RPE 6
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
-
3
Dip (Weighted)
1
1
5 reps
10 reps
-
-
4
Rolling Tricep Extension (Dumbbell)
1
5 reps
-
5
Barbell Row
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
8 reps
5 reps
62%
67%
2
Chest Fly (Dumbbell)
1
5 reps
-
3
Dip (Weighted)
1
1
5 reps
10 reps
-
-
4
Rolling Tricep Extension (Dumbbell)
1
5 reps
-
5
Barbell Row
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
8 reps
5 reps
20 reps
65%
65%
70%
2
Chest Fly (Dumbbell)
1
5 reps
-
3
Dip (Weighted)
1
1
5 reps
10 reps
-
-
4
Rolling Tricep Extension (Dumbbell)
1
5 reps
-
5
Barbell Row
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
8 reps
5 reps
20 reps
70%
75%
75%
2
Chest Fly (Dumbbell)
1
5 reps
-
3
Dip (Weighted)
1
1
5 reps
10 reps
-
-
4
Rolling Tricep Extension (Dumbbell)
1
5 reps
-
5
Barbell Row
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
6 reps
5 reps
55%
60%
2
Chest Fly (Dumbbell)
1
8 reps
-
3
Rolling Tricep Extension (Dumbbell)
1
8 reps
RPE 5
4
Barbell Row
1
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
6 reps
5 reps
55%
60%
2
Chest Fly (Dumbbell)
1
8 reps
-
3
Dip (Weighted)
1
8 reps
-
4
Rolling Tricep Extension (Dumbbell)
1
8 reps
RPE 6
5
Barbell Row
1
5 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5 reps
75%
2
Bench Press (Paused)
1
3 reps
RPE 6
3
Chest Fly (Dumbbell)
1
10 reps
-
4
Barbell Row
1
5 reps
RPE 6
5
Rolling Tricep Extension (Dumbbell)
1
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
6 reps
80%
2
Bench Press (Paused)
1
2 reps
RPE 6
3
Chest Fly (Dumbbell)
1
8 reps
RPE 6
4
Rolling Tricep Extension (Dumbbell)
1
6 reps
RPE 6
5
Barbell Row
1
5 reps
RPE 6
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 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
4 reps
62%
2
Front Squat (Barbell)
1
12 reps
60%
3
Hip Thrust (Barbell)
1
1
8 reps
5 reps
RPE 6
RPE 7
4
Romanian Deadlift (Trap Bar)
1
8 reps
55%
5
Reverse Nordic Curl
1
15 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
4 reps
65%
2
Front Squat (Barbell)
1
12 reps
60%
3
Hip Thrust (Barbell)
1
1
8 reps
5 reps
RPE 7
RPE 8
4
Romanian Deadlift (Trap Bar)
1
8 reps
55%
5
Reverse Nordic Curl
1
15 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
4 reps
70%
2
Front Squat (Barbell)
1
12 reps
65%
3
Hip Thrust (Barbell)
1
1
8 reps
5 reps
RPE 7
RPE 8
4
Romanian Deadlift (Trap Bar)
1
8 reps
65%
5
Reverse Nordic Curl
1
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
5 reps
55%
2
Hip Thrust (Barbell)
1
8 reps
RPE 6
3
Romanian Deadlift (Trap Bar)
1
6 reps
50%
4
Reverse Nordic Curl
1
12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
3 reps
55%
2
Front Squat (Barbell)
1
8 reps
50%
3
Hip Thrust (Barbell)
1
8 reps
RPE 6
4
Romanian Deadlift (Trap Bar)
1
6 reps
50%
5
Reverse Nordic Curl
1
12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
5 reps
55%
2
Hip Thrust (Barbell)
1
5 reps
RPE 6
3
Romanian Deadlift (Trap Bar)
1
6 reps
50%
4
Reverse Nordic Curl
1
12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
3 reps
60%
2
Hip Thrust (Barbell)
1
8 reps
RPE 6
3
Reverse Nordic Curl
1
10 reps
RPE 5
4
Trap Bar Rdl
1
5 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Pull-Up (Weighted)
2
5 reps
-
3
Dumbbell Row
2
4 reps
-
4
I, Y, T (IYT) Raise
1
8 reps
RPE 7
5
Tricep Extension Band
1
20 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Pull-Up (Weighted)
2
5 reps
-
3
Dumbbell Row
2
4 reps
-
4
I, Y, T (IYT) Raise
1
8 reps
RPE 7
5
Tricep Extension Band
1
20 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Pull-Up (Weighted)
2
5 reps
-
3
Dumbbell Row
2
4 reps
-
4
I, Y, T (IYT) Raise
1
8 reps
RPE 7
5
Tricep Extension Band
1
20 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Pull-Up (Weighted)
2
5 reps
-
3
Dumbbell Row
2
4 reps
-
4
I, Y, T (IYT) Raise
1
8 reps
RPE 7
5
Tricep Extension Band
1
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 5
2
Pull-Up (Weighted)
2
10 reps
-
3
Dumbbell Row
1
6 reps
RPE 5
4
I, Y, T (IYT) Raise
1
8 reps
RPE 5
5
Tricep Extension Band
1
20 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 5
2
Pull-Up (Weighted)
2
5 reps
-
3
Dumbbell Row
1
6 reps
50%
4
I, Y, T (IYT) Raise
1
8 reps
RPE 6
5
Tricep Extension Band
1
20 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6 reps
RPE 5
2
Pull-Up (Weighted)
2
5 reps
-
3
Dumbbell Row
1
6 reps
RPE 6
4
I, Y, T (IYT) Raise
1
8 reps
RPE 6
5
Tricep Extension Band
1
20 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 5
2
Pull-Up (Weighted)
2
5 reps
-
3
Dumbbell Row
1
6 reps
RPE 6
4
I, Y, T (IYT) Raise
1
8 reps
RPE 6
5
Tricep Extension Band
1
10 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
-
4
Kelso Shrug (Chest Supported)
1
5 reps
-
5
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press, Chains Or Bands
2
7 reps
60%
2
Overhead Press (Barbell)
1
1
8 reps
4 reps
57%
67%
3
Upright Row (Barbell)
2
5 reps
-
4
Kelso Shrug (Chest Supported)
1
5 reps
-
5
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press, Chains Or Bands
2
7 reps
60%
2
Overhead Press (Barbell)
1
1
8 reps
4 reps
60%
70%
3
Upright Row (Barbell)
2
5 reps
-
4
Kelso Shrug (Chest Supported)
1
5 reps
-
5
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press, Chains Or Bands
2
7 reps
65%
2
Overhead Press (Barbell)
1
1
8 reps
4 reps
65%
72%
3
Upright Row (Barbell)
2
5 reps
-
4
Kelso Shrug (Chest Supported)
1
5 reps
-
5
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press, Chains Or Bands
2
6 reps
50%
2
Overhead Press (Barbell)
1
1
6 reps
4 reps
55%
60%
3
Upright Row (Barbell)
1
5 reps
RPE 6
4
Kelso Shrug (Chest Supported)
1
5 reps
RPE 5
5
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press, Chains Or Bands
2
6 reps
50%
2
Overhead Press (Barbell)
1
1
6 reps
4 reps
55%
60%
3
Upright Row (Barbell)
1
5 reps
RPE 6
4
Kelso Shrug (Chest Supported)
1
5 reps
RPE 5
5
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press, Chains Or Bands
2
6 reps
50%
2
Overhead Press (Barbell)
1
6 reps
55%
3
Upright Row (Barbell)
1
5 reps
RPE 6
4
Kelso Shrug (Chest Supported)
1
8 reps
RPE 5
5
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press, Chains Or Bands
2
5 reps
50%
2
Overhead Press (Barbell)
1
4 reps
60%
3
Upright Row (Barbell)
1
5 reps
RPE 6
4
Kelso Shrug (Chest Supported)
1
5 reps
RPE 5
5
Stretching
1
-
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Paused)
1 Set
2 Sets
8 Reps
5 Reps
60%
65%
2
Chest Fly (Dumbbell)
1 Set
5 Reps
-
3
Dip (Weighted)
1 Set
1 Set
5 Reps
10 Reps
-
-
4
Rolling Tricep Extension (Dumbbell)
1 Set
5 Reps
-
5
Barbell Row
2 Sets
5 Reps
-
Day 3
1
Safety Bar Squat
2 Sets
4 Reps
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)
2 Sets
8 Reps
-
2
Pull-Up (Weighted)
2 Sets
5 Reps
-
3
Dumbbell Row
2 Sets
4 Reps
-
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
2 Sets
7 Reps
55%
2
Overhead Press (Barbell)
1 Set
1 Set
8 Reps
4 Reps
55%
65%
3
Upright Row (Barbell)
2 Sets
5 Reps
-
4
Kelso Shrug (Chest Supported)
1 Set
5 Reps
-
5
Stretching
1 Set
-
Day 1
1
High Bar Squat (Barbell)
1 Set
2 Sets
9 Reps
6 Reps
55%
60%
2
Reverse Lunge (Barbell)
1 Set
6 Reps
25%
3
Jefferson Curl
1 Set
8 Reps
20%
4
Good Morning
1 Set
8 Reps
@7
5
Standing Calf Raise
2 Sets
5 Reps
-