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Powerbuilding Base

by XOChain
5 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
    Jul 06, 2025 02:22

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!
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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
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