Powerbuild 101
Transform your physique in just 12 weeks—build strength and size with Powerbuild 101, designed for every lifter ready to elevate their game.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps | @8 |
| 2 | Bent Over Row (Barbell) | 5 | 5 reps | @8 |
| 3 | Decline Bench Press (Barbell) | 2 | 8 reps | @8 |
| 1 | 10 reps | @8 | ||
| 4 | Lat Pulldown | 2 | 8 reps | @8 |
| 1 | 10 reps | @8 | ||
| 5 | Seated Military Press (Barbell) | 5 | 5 reps | @8 |
| 6 | Skull Crusher (Barbell) | 1 | 8 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 7 | Hammer Curl (Dumbbell) | 1 | 8 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 8 | Pallof Press | 1 | 8 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps | @8 |
| 2 | Deadlift (Barbell) | 5 | 5 reps | @8 |
| 3 | Front Squat (Barbell) | 3 | 8 reps | @8 |
| 4 | Leg Press | 1 | 8 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 5 | Split Squat (Barbell) | 1 | 8 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 6 | Standing Calf Raise | 1 | 8 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 7 | Cable Crunch | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 2 | Decline Bench Press (Barbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 3 | Pec Deck (Machine) | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 4 | Seated Overhead Press (Barbell) | 2 | 10 reps | @8 |
| 1 | 12 reps | @8 | ||
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 5B | Rear Delt Fly (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 6 | V-Handle Tricep Pushdown (Cable) | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 7 | Overhead Tricep Extension (Cable) | 3 | 0 reps | @10 |
| 8 | Hanging Leg Raise | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 2 | Stiff Leg Deadlift | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| Superset | ||||
| 3A | Leg Curl | 2 | 12 reps | @8 |
| 1 | 15 reps | @8 | ||
| 3B | Leg Extension | 2 | 12 reps | @8 |
| 1 | 15 reps | @8 | ||
| 4 | Back Extension (Weighted) | 4 | 12 reps | @8 |
| 5 | Seated Calf Raise | 2 | 15 reps | @8 |
| 1 | 20 reps | @8 | ||
| 6 | Wood Chop | 2 | 12 reps | @8 |
| 1 | 15 reps | @8 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | T-Bar Row | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 2 | Seated Row (Cable) | 2 | 10 reps | @8 |
| 1 | 12 reps | @8 | ||
| 3 | Lat Pulldown | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| Superset | ||||
| 4A | Shrug (Dumbbell) | 1 | 10 reps | @8 |
| 2 | 12 reps | @8 | ||
| 4B | Face Pull | 1 | 10 reps | @8 |
| 2 | 12 reps | @8 | ||
| Superset | ||||
| 5A | Preacher Curl (Barbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 5B | Incline Curl (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 6 | Plank (Weighted) | 3 | 1 min | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Powerbuild 101 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
Powerbuild 101 is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Powerbuild 101 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
