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Powerbuilding Strength Focus (5 Day)

by Tyler V.

Program Description

Powerlifting offseason training with emphasis on strength gain.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 17, 2025 05:20
  • Last Edited
    May 14, 2025 03:48
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
85%
71%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
6-10 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
5 reps
87.5%
76%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
6-10 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
90%
80%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
6-10 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
6 reps
85%
80%
2
Bench Press (Close Grip)
2
6-10 reps
RPE 7-8
3
Barbell Row
2
6-10 reps
RPE 7-8
4
Bicep Curl (Barbell)
2
6-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
90%
100%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
6-10 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
92.5%
84%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
6-10 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
95%
86%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
6-10 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Bench Press (Close Grip)
2
6-10 reps
RPE 7-8
3
Barbell Row
2
6-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
85%
71%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Pull-Up (Weighted)
3
6-10 reps
RPE 8-9
4
Ab Wheel
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
87.5%
76%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Pull-Up (Weighted)
3
6-10 reps
RPE 8-9
4
Ab Wheel
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
90%
80%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Pull-Up (Weighted)
3
6-10 reps
RPE 8-9
4
Ab Wheel
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
2 reps
85%
80%
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
6-10 reps
RPE 8-9
4
Ab Wheel
2
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
90%
82%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Pull-Up (Weighted)
3
6-10 reps
RPE 8-9
4
Ab Wheel
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
92.5%
84%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Pull-Up (Weighted)
3
6-10 reps
RPE 8-9
4
Ab Wheel
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
95%
86%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Pull-Up (Weighted)
3
6-10 reps
RPE 8-9
4
Ab Wheel
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
6-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
68%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8-9
4
Hammer Curl
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
71%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8-9
4
Hammer Curl
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8-9
4
Hammer Curl
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
75%
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 7-8
3
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8-9
4
Hammer Curl
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
76%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8-9
4
Hammer Curl
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
78%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8-9
4
Hammer Curl
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8-9
4
Hammer Curl
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
80%
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 7-8
3
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8-9
4
Hammer Curl
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
6 reps
85%
71%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
87.5%
76%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
90%
80%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
85%
80%
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-8
3
Leg Curl
2
10-15 reps
RPE 8-9
4
Seated Calf Raise
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
90%
82%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
92.5%
84%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
95%
86%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-8
3
Leg Curl
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
8 reps
68%
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
7 reps
71%
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
6 reps
75%
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
6-10 reps
RPE 8-9
2
Bench Press (Barbell)
2
3 reps
75%
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
5 reps
76%
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
8 reps
78%
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
5 reps
80%
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
6-10 reps
RPE 8-9
2
Bench Press (Barbell)
2
3 reps
80%
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8-9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
6 Reps
85%
71%
2
Bench Press (Close Grip)
3 Sets
6-10 Reps
@7-8
3
Barbell Row
3 Sets
6-10 Reps
@7-8
4
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@8-9
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
6 Reps
85%
71%
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-8
3
Pull-Up (Weighted)
3 Sets
6-10 Reps
@8-9
4
Ab Wheel
3 Sets
10-20 Reps
@8-9
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
68%
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@7-8
3
Overhead Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@8-9
4
Hammer Curl
3 Sets
10-15 Reps
@8-9
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
6 Reps
85%
71%
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-8
3
Leg Curl
3 Sets
10-15 Reps
@8-9
4
Seated Calf Raise
3 Sets
10-15 Reps
@8-9
Day 5
1
Safety Bar Squat
3 Sets
6-10 Reps
@8-9
2
Bench Press (Barbell)
3 Sets
8 Reps
68%
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8-9