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My program

by Tom A.

Program Description

**My Program** is a comprehensive 12-week powerbuilding workout designed for intermediate lifters looking to build strength and muscle concurrently. With 36 sessions spread across three days each week, you'll engage in a variety of compound and isolation exercises, including squats, deadlifts, and bench presses, tailored to maximize gains. Each workout lasts approximately 90 minutes, ensuring an efficient yet challenging training experience. Equip yourself with access to a full gym and get ready to elevate your fitness journey!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 06, 2025 06:07
  • Last Edited
    Jul 27, 2025 08:20

Summary

Unlock your potential with this comprehensive 12-week program, designed for dedicated lifters looking to build strength and muscle. Committing to just three days a week, you'll engage in a mix of barbell and machine exercises, including squats, deadlifts, and bench presses, all tailored to elevate your performance. Each session focuses on key muscle groups, ensuring balanced development while pushing your limits. Get ready to transform your physique and gain confidence as you progress through this structured and effective training plan.
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
RPE 8.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8.5
5
Chin-Up (Assisted)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
RPE 9
2
Deadlift (Barbell)
3
6 reps
RPE 9
3
High Bar Squat (Barbell)
3
8 reps
RPE 9
4
Hamstring Curl
3
10 reps
RPE 10
5
Dip (Assisted)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
RPE 8.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8.5
5
Chin-Up (Assisted)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
RPE 9
2
Deadlift (Barbell)
3
6 reps
RPE 9
3
High Bar Squat (Barbell)
3
8 reps
RPE 9
4
Hamstring Curl
3
10 reps
RPE 10
5
Dip (Assisted)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
RPE 8.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8.5
5
Chin-Up (Assisted)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
RPE 9
2
Deadlift (Barbell)
3
6 reps
RPE 9
3
High Bar Squat (Barbell)
3
8 reps
RPE 9
4
Hamstring Curl
3
10 reps
RPE 10
5
Dip (Assisted)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
RPE 8.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8.5
5
Chin-Up (Assisted)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
RPE 9
2
Deadlift (Barbell)
3
6 reps
RPE 9
3
High Bar Squat (Barbell)
3
8 reps
RPE 9
4
Hamstring Curl
3
10 reps
RPE 10
5
Dip (Assisted)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
RPE 8.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8.5
5
Chin-Up (Assisted)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
RPE 9
2
Deadlift (Barbell)
3
6 reps
RPE 9
3
High Bar Squat (Barbell)
3
8 reps
RPE 9
4
Hamstring Curl
3
10 reps
RPE 10
5
Dip (Assisted)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
RPE 8.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8.5
5
Chin-Up (Assisted)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
RPE 9
2
Deadlift (Barbell)
3
6 reps
RPE 9
3
High Bar Squat (Barbell)
3
8 reps
RPE 9
4
Hamstring Curl
3
10 reps
RPE 10
5
Dip (Assisted)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 9.5
2
Overhead Press (Barbell)
3
6 reps
RPE 8.5
3
Barbell Row
3
10 reps
RPE 9
4
Hamstring Curl
3
10 reps
RPE 9.5
5
Dip (Assisted)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Chin-Up (Assisted)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 9.5
2
Overhead Press (Barbell)
3
6 reps
RPE 8.5
3
Barbell Row
3
10 reps
RPE 9
4
Hamstring Curl
3
10 reps
RPE 9.5
5
Dip (Assisted)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Chin-Up (Assisted)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 9.5
2
Overhead Press (Barbell)
3
6 reps
RPE 8.5
3
Barbell Row
3
10 reps
RPE 9
4
Hamstring Curl
3
10 reps
RPE 9.5
5
Dip (Assisted)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Chin-Up (Assisted)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 9.5
2
Overhead Press (Barbell)
3
6 reps
RPE 8.5
3
Barbell Row
3
10 reps
RPE 9
4
Hamstring Curl
3
10 reps
RPE 9.5
5
Dip (Assisted)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Chin-Up (Assisted)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 9.5
2
Overhead Press (Barbell)
3
6 reps
RPE 8.5
3
Barbell Row
3
10 reps
RPE 9
4
Hamstring Curl
3
10 reps
RPE 9.5
5
Dip (Assisted)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Chin-Up (Assisted)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 9.5
2
Overhead Press (Barbell)
3
6 reps
RPE 8.5
3
Barbell Row
3
10 reps
RPE 9
4
Hamstring Curl
3
10 reps
RPE 9.5
5
Dip (Assisted)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Chin-Up (Assisted)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Squat (Low Bar)
3
6 reps
RPE 9
3
Halting Deadlift
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 9
5
Bench Press (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Bench Press (Close Grip)
3
10 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Barbell Row
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Squat (Low Bar)
3
6 reps
RPE 9
3
Halting Deadlift
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 9
5
Bench Press (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Bench Press (Close Grip)
3
10 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Barbell Row
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Squat (Low Bar)
3
6 reps
RPE 9
3
Halting Deadlift
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 9
5
Bench Press (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Bench Press (Close Grip)
3
10 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Barbell Row
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Squat (Low Bar)
3
6 reps
RPE 9
3
Halting Deadlift
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 9
5
Bench Press (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Bench Press (Close Grip)
3
10 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Barbell Row
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Squat (Low Bar)
3
6 reps
RPE 9
3
Halting Deadlift
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 9
5
Bench Press (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Bench Press (Close Grip)
3
10 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Barbell Row
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Squat (Low Bar)
3
6 reps
RPE 9
3
Halting Deadlift
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 9
5
Bench Press (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Bench Press (Close Grip)
3
10 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Barbell Row
3
10 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
4 Sets
3 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Leg Press
3 Sets
15 Reps
@8.5
5
Chin-Up (Assisted)
3 Sets
10 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
3 Reps
@9.5
2
Overhead Press (Barbell)
3 Sets
6 Reps
@8.5
3
Barbell Row
3 Sets
10 Reps
@9
4
Hamstring Curl
3 Sets
10 Reps
@9.5
5
Dip (Assisted)
3 Sets
10 Reps
@10
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
@9
2
Squat (Low Bar)
3 Sets
6 Reps
@9
3
Halting Deadlift
3 Sets
10 Reps
@8.5
4
Leg Extension
3 Sets
10 Reps
@9
5
Bench Press (Dumbbell)
3 Sets
10 Reps
@9