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Powerbuilding

by Mikkel Marco

Program Description

Powerlifting and stuff

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 04, 2025 04:19
  • Last Edited
    Apr 04, 2025 05:48
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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
Overhead Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Pull-Up (Bodyweight)
3
RPE 10
5
High Row
3
15 reps
RPE 10
6
Tricep Extension (Machine)
3
15 reps
RPE 10
7
Bicep Curl (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Pull-Up (Bodyweight)
3
RPE 10
5
High Row
3
15 reps
RPE 10
6
Tricep Extension (Machine)
3
15 reps
RPE 10
7
Bicep Curl (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Pull-Up (Bodyweight)
3
RPE 10
5
High Row
3
15 reps
RPE 10
6
Tricep Extension (Machine)
3
15 reps
RPE 10
7
Bicep Curl (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Pull-Up (Bodyweight)
3
RPE 10
5
High Row
3
15 reps
RPE 10
6
Tricep Extension (Machine)
3
15 reps
RPE 10
7
Bicep Curl (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Pull-Up (Bodyweight)
3
RPE 10
5
High Row
3
15 reps
RPE 10
6
Tricep Extension (Machine)
3
15 reps
RPE 10
7
Bicep Curl (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Pull-Up (Bodyweight)
3
RPE 10
5
High Row
3
15 reps
RPE 10
6
Tricep Extension (Machine)
3
15 reps
RPE 10
7
Bicep Curl (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Pull-Up (Bodyweight)
3
RPE 10
5
High Row
3
15 reps
RPE 10
6
Tricep Extension (Machine)
3
15 reps
RPE 10
7
Bicep Curl (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Pull-Up (Bodyweight)
3
RPE 10
5
High Row
3
15 reps
RPE 10
6
Tricep Extension (Machine)
3
15 reps
RPE 10
7
Bicep Curl (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 9
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
6
Hanging Toes To Bar
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 9
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
6
Hanging Toes To Bar
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 9
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
6
Hanging Toes To Bar
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 9
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
6
Hanging Toes To Bar
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 9
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
6
Hanging Toes To Bar
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 9
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
6
Hanging Toes To Bar
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 9
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
6
Hanging Toes To Bar
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 9
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
6 reps
RPE 9
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
3
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
5
Chest Fly (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
6 reps
RPE 9
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
3
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
5
Chest Fly (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
6 reps
RPE 9
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
3
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
5
Chest Fly (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
6 reps
RPE 9
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
3
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
5
Chest Fly (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
6 reps
RPE 9
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
3
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
5
Chest Fly (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
6 reps
RPE 9
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
3
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
5
Chest Fly (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
6 reps
RPE 9
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
3
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
5
Chest Fly (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
6 reps
RPE 9
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
3
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
5
Chest Fly (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 10
4
Back Extension (Weighted)
3
12 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
6
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 10
4
Back Extension (Weighted)
3
12 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
6
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 10
4
Back Extension (Weighted)
3
12 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
6
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 10
4
Back Extension (Weighted)
3
12 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
6
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 10
4
Back Extension (Weighted)
3
12 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
6
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 10
4
Back Extension (Weighted)
3
12 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
6
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 10
4
Back Extension (Weighted)
3
12 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
6
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 10
4
Back Extension (Weighted)
3
12 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
6
Abs Crunch (Machine)
3
15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
@8
@8
@8
@8
2
Chest Press (Machine)
3 Sets
12 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
4
Pull-Up (Bodyweight)
3 Sets
@10
5
High Row
3 Sets
15 Reps
@10
6
Tricep Extension (Machine)
3 Sets
15 Reps
@10
7
Bicep Curl (Machine)
3 Sets
12 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
@8
@8
@8
@9
2
Leg Press
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@10
6
Hanging Toes To Bar
3 Sets
@10
Day 3
1
Rack Pull (Barbell)
3 Sets
6 Reps
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
@8
@8
@8
@9
3
Pull-Up (Bodyweight)
3 Sets
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@10
5
Chest Fly (Machine)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
7
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
9
Bicep Curl (Barbell)
3 Sets
12 Reps
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@10
4
Back Extension (Weighted)
3 Sets
12 Reps
@10
5
Leg Extension
3 Sets
10 Reps
@10
6
Abs Crunch (Machine)
3 Sets
15 Reps
@10