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Powerbuilding Base

by XOChain
6 athletes joined

Program Description

Power building base program - simple progression for beginners to find familiarity with the big 3

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 10, 2025 09:13
  • Last Edited
    Aug 24, 2025 07:57

Summary

Unlock your strength potential with the Powerbuilding Base program, a comprehensive 8-week journey designed for serious lifters. Comprising four days of targeted workouts each week, this program focuses on building foundational strength through a blend of compound and isolation exercises, including bench presses, deadlifts, and overhead presses. With a well-structured approach, you'll enhance muscle mass while increasing your overall power and performance. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.1%
Glutes
12.4%
Hamstrings
10.9%
Triceps
9.2%
Chest
8.3%
Biceps
6.8%
Front Delts
6.8%
Lats
6.6%
Middle Delts
6.1%
Upper Back
3.9%
Adductors
3.9%
Lower Back
3.4%
Abs
2.7%
Abductors
2.4%
Forearms
1%
Rear Delts
0.5%
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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
Lat Pulldown
2
5-10 reps
RPE 10
2
Bench Press (Dumbbell)
3
5-10 reps
RPE 10
3
Lateral Raise (Cable)
2
5-10 reps
RPE 10
4
Standing Pullover (Cable)
3
8-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
RPE 10
2
Bench Press (Dumbbell)
3
5-10 reps
RPE 10
3
Lateral Raise (Cable)
2
5-10 reps
RPE 10
4
Standing Pullover (Cable)
3
8-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
RPE 10
2
Bench Press (Dumbbell)
3
5-10 reps
RPE 10
3
Lateral Raise (Cable)
2
5-10 reps
RPE 10
4
Standing Pullover (Cable)
3
8-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
RPE 10
2
Bench Press (Dumbbell)
3
5-10 reps
RPE 10
3
Lateral Raise (Cable)
2
5-10 reps
RPE 10
4
Standing Pullover (Cable)
3
8-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
RPE 10
2
Bench Press (Dumbbell)
3
5-10 reps
RPE 10
3
Lateral Raise (Cable)
2
5-10 reps
RPE 10
4
Standing Pullover (Cable)
3
8-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
RPE 10
2
Bench Press (Dumbbell)
3
5-10 reps
RPE 10
3
Lateral Raise (Cable)
2
5-10 reps
RPE 10
4
Standing Pullover (Cable)
3
8-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
RPE 10
2
Bench Press (Dumbbell)
3
5-10 reps
RPE 10
3
Lateral Raise (Cable)
2
5-10 reps
RPE 10
4
Standing Pullover (Cable)
3
8-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
RPE 10
2
Bench Press (Dumbbell)
3
5-10 reps
RPE 10
3
Lateral Raise (Cable)
2
5-10 reps
RPE 10
4
Standing Pullover (Cable)
3
8-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
RPE 10
2
Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
2
10-12 reps
RPE 7
5
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
RPE 10
2
Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
2
10-12 reps
RPE 7
5
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
RPE 10
2
Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
2
10-12 reps
RPE 7
5
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
RPE 10
2
Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
2
10-12 reps
RPE 7
5
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
RPE 10
2
Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
2
10-12 reps
RPE 7
5
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
RPE 10
2
Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
2
10-12 reps
RPE 7
5
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
RPE 10
2
Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
2
10-12 reps
RPE 7
5
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
RPE 10
2
Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
2
10-12 reps
RPE 7
5
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
5-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
3
Chest Fly (Machine)
2
5-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
5-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
3
Chest Fly (Machine)
2
5-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
5-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
3
Chest Fly (Machine)
2
5-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
5-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
3
Chest Fly (Machine)
2
5-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
5-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
3
Chest Fly (Machine)
2
5-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
5-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
3
Chest Fly (Machine)
2
5-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
5-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
3
Chest Fly (Machine)
2
5-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
5-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
3
Chest Fly (Machine)
2
5-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
5
Bicep Curl (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
3
5-10 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
3
5-10 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
3
5-10 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
3
5-10 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
3
5-10 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
3
5-10 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
3
5-10 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
3
5-10 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown
2 Sets
5-10 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
5-10 Reps
@10
3
Lateral Raise (Cable)
2 Sets
5-10 Reps
@10
4
Standing Pullover (Cable)
3 Sets
8-10 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
6
Bicep Curl (Machine)
2 Sets
5-10 Reps
@10
Day 2
1
Leg Extension
2 Sets
5-10 Reps
@10
2
Deadlift (Barbell)
3 Sets
5-8 Reps
@10
3
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
@10
4
Hip Adductor (Machine)
2 Sets
10-12 Reps
@7
5
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
Day 3
1
Seated Row (Cable)
2 Sets
5-10 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
5-10 Reps
@10
3
Chest Fly (Machine)
2 Sets
5-10 Reps
@10
4
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
5
Bicep Curl (Machine)
2 Sets
5-10 Reps
@10
Day 4
1
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
2
Hack Squat
3 Sets
5-10 Reps
@10
3
Hip Thrust (Machine)
2 Sets
5-10 Reps
@10
4
Hip Abductor (Machine)
2 Sets
10-12 Reps
@10
5
Leg Extension
2 Sets
5-10 Reps
@10