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12 week powerbuilding block

by Solomon Sands

Program Description

**12 Week Powerbuilding Block** Unlock your strength potential with this comprehensive 12-week powerbuilding program designed for intermediate to advanced lifters. Combining powerlifting and bodybuilding principles, you'll engage in 48 workouts that target major muscle groups while enhancing your overall power and hypertrophy. Each session lasts approximately 90 minutes, ensuring you maximize your gains in a structured format. Equip your garage gym with essential tools and get ready to elevate your training to the next level!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 30, 2025 05:50
  • Last Edited
    Dec 30, 2025 07:33
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Quadriceps
12.1%
Hamstrings
11.3%
Glutes
11%
Front Delts
10.9%
Chest
6.9%
Upper Back
6.9%
Abs
6.2%
Middle Delts
5.9%
Lats
5%
Adductors
3.8%
Biceps
2.9%
Lower Back
1.7%
Olympic
1.2%
Forearms
1%
Rear Delts
0.9%
Other
0.1%
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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 (Barbell)
2
3
2 reps
5 reps
80%
60%
2
Larsen Press (Barbell)
3
10 reps
50%
3
Pull-Up (Weighted)
3
AMRAP
RPE 8-9
4
Dip (Weighted)
3
12-15 reps
RPE 8-9
5
JM Press
3
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1 reps
3 reps
85%
65%
2
Larsen Press (Barbell)
3
8 reps
55%
3
Pull-Up (Weighted)
3
AMRAP
RPE 8-9
4
Dip (Weighted)
3
12-15 reps
RPE 8-9
5
JM Press
3
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1 reps
1 reps
90%
70%
2
Larsen Press (Barbell)
3
6 reps
60%
3
Pull-Up (Weighted)
3
AMRAP
RPE 8-9
4
Dip (Weighted)
3
12-15 reps
RPE 8-9
5
JM Press
3
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Bench Press (Barbell)
5
5 reps
60%
3
Reverse Pec Deck
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
2 reps
5 reps
85%
65%
2
Larsen Press (Barbell)
3
10 reps
55%
3
Pull-Up (Weighted)
3
AMRAP
RPE 8-9
4
Dip (Weighted)
3
12-15 reps
RPE 8-9
5
JM Press
3
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1 reps
3 reps
90%
70%
2
Larsen Press (Barbell)
3
8 reps
60%
3
Pull-Up (Weighted)
3
AMRAP
RPE 8-9
4
Dip (Weighted)
3
12-15 reps
RPE 8-9
5
JM Press
3
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1 reps
1 reps
95%
75%
2
Larsen Press (Barbell)
3
6 reps
65%
3
Pull-Up (Weighted)
3
AMRAP
RPE 8-9
4
Dip (Weighted)
3
12-15 reps
RPE 8-9
5
JM Press
3
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Bench Press (Barbell)
5
5 reps
60%
3
Reverse Pec Deck
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
1 reps
5 reps
90%
70%
2
Larsen Press (Barbell)
3
10 reps
60%
3
Pull-Up (Weighted)
3
AMRAP
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7-9
5
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
1 reps
3 reps
92.5%
75%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Pull-Up (Weighted)
3
AMRAP
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7-9
5
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
1 reps
1 reps
95%
80%
2
Larsen Press (Barbell)
3
6 reps
70%
3
Pull-Up (Weighted)
3
AMRAP
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7-9
5
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
2 reps
5 reps
80%
60%
2
Snatch Deadlift
3
10 reps
50%
3
T-Bar Row
3
12-15 reps
RPE 8-9
4
Good Morning
3
12-15 reps
RPE 7-9
5
Kettlebell Swing
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
1 reps
3 reps
85%
65%
2
Snatch Deadlift
3
8 reps
55%
3
T-Bar Row
3
12-15 reps
RPE 8-9
4
Good Morning
3
12-15 reps
RPE 7-9
5
Kettlebell Swing
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
1 reps
1 reps
90%
70%
2
Snatch Deadlift
3
6 reps
60%
3
T-Bar Row
3
12-15 reps
RPE 8-9
4
Good Morning
3
12-15 reps
RPE 7-9
5
Kettlebell Swing
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
75%
2
Sumo Deadlift (Barbell)
5
5 reps
60%
3
Kelso Shrug (Chest Supported)
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
1 reps
5 reps
85%
65%
2
Snatch Deadlift
3
10 reps
55%
3
T-Bar Row
3
12-15 reps
RPE 8-9
4
Good Morning
3
12-15 reps
RPE 7-9
5
Kettlebell Swing
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
1 reps
3 reps
90%
70%
2
Snatch Deadlift
3
8 reps
60%
3
T-Bar Row
3
12-15 reps
RPE 8-9
4
Good Morning
3
12-15 reps
RPE 7-9
5
Kettlebell Swing
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
1 reps
1 reps
95%
75%
2
Snatch Deadlift
3
6 reps
65%
3
T-Bar Row
3
12-15 reps
RPE 8-9
4
Good Morning
3
12-15 reps
RPE 7-9
5
Kettlebell Swing
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
75%
2
Sumo Deadlift (Barbell)
5
5 reps
60%
3
Kelso Shrug (Chest Supported)
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
1 reps
5 reps
90%
70%
2
Snatch Deadlift
3
10 reps
60%
3
T-Bar Row
3
12-15 reps
RPE 8-9
4
Lying Leg Curl
3
12-15 reps
RPE 7-9
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
1 reps
3 reps
92.5%
75%
2
Snatch Deadlift
3
8 reps
65%
3
T-Bar Row
3
12-15 reps
RPE 8-9
4
Lying Leg Curl
3
12-15 reps
RPE 7-9
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
1 reps
1 reps
95%
80%
2
Snatch Deadlift
3
6 reps
70%
3
T-Bar Row
3
12-15 reps
RPE 8-9
4
Lying Leg Curl
3
12-15 reps
RPE 7-9
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
95%
100%
2.5%
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
95%
100%
2.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2 reps
5 reps
80%
60%
2
Squat (Paused)
3
10 reps
50%
3
Pull-Up (Weighted)
3
AMRAP
RPE 8-9
4
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
85%
65%
2
Squat (Paused)
3
8 reps
55%
3
Pull-Up (Weighted)
3
AMRAP
RPE 8-9
4
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
1 reps
90%
70%
2
Squat (Paused)
3
6 reps
60%
3
Pull-Up (Weighted)
3
AMRAP
RPE 8-9
4
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
75%
2
Squat (Barbell)
5
5 reps
60%
3
Reverse Hyperextension
3
15-30 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
5 reps
85%
65%
2
Squat (Paused)
3
10 reps
55%
3
Pull-Up (Weighted)
3
AMRAP
RPE 8-9
4
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
90%
70%
2
Squat (Paused)
3
8 reps
60%
3
Pull-Up (Weighted)
3
AMRAP
RPE 8-9
4
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
1 reps
95%
75%
2
Squat (Paused)
3
6 reps
65%
3
Pull-Up (Weighted)
3
AMRAP
RPE 8-9
4
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
75%
2
Squat (Barbell)
5
5 reps
60%
3
Reverse Hyperextension
3
15-30 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
1 reps
5 reps
90%
70%
2
Squat (Paused)
3
10 reps
60%
3
Pull-Up (Weighted)
3
AMRAP
RPE 8-9
4
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
1 reps
3 reps
92.5%
75%
2
Squat (Paused)
3
8 reps
65%
3
Pull-Up (Weighted)
3
AMRAP
RPE 8-9
4
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
1 reps
1 reps
95%
80%
2
Squat (Paused)
3
6 reps
70%
3
Pull-Up (Weighted)
3
AMRAP
RPE 8-9
4
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3
2 reps
5 reps
80%
60%
2
Pause Overhead Press
3
10 reps
50%
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
5
Reverse Grip Pressdown
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3
1 reps
3 reps
85%
65%
2
Pause Overhead Press
3
8 reps
55%
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
5
Reverse Grip Pressdown
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3
1 reps
1 reps
90%
70%
2
Pause Overhead Press
3
6 reps
60%
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
5
Reverse Grip Pressdown
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
3 reps
75%
2
Overhead Press (Barbell)
5
5 reps
60%
3
Ab Wheel
3
AMRAP
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3
1 reps
5 reps
85%
65%
2
Pause Overhead Press
3
10 reps
55%
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
5
Reverse Grip Pressdown
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3
1 reps
3 reps
90%
70%
2
Pause Overhead Press
3
8 reps
60%
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
5
Reverse Grip Pressdown
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2
1 reps
1 reps
95%
75%
2
Pause Overhead Press
3
6 reps
65%
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
5
Reverse Grip Pressdown
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
3 reps
75%
2
Overhead Press (Barbell)
5
5 reps
60%
3
Ab Wheel
3
AMRAP
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2
1 reps
5 reps
90%
70%
2
Pause Overhead Press
3
10 reps
60%
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
5
JM Press (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2
1 reps
3 reps
92.5%
75%
2
Pause Overhead Press
3
8 reps
65%
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
5
JM Press (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2
1 reps
1 reps
95%
80%
2
Pause Overhead Press
3
6 reps
70%
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
5
JM Press (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
95%
100%
2.5%
2
Overhead Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
95%
100%
2.5%
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
2 Reps
5 Reps
80%
60%
2
Larsen Press (Barbell)
3 Sets
10 Reps
50%
3
Pull-Up (Weighted)
3 Sets
AMRAP
@8-9
4
Dip (Weighted)
3 Sets
12-15 Reps
@8-9
5
JM Press
3 Sets
12-15 Reps
@7-9
Day 2
1
Overhead Press (Barbell)
2 Sets
3 Sets
2 Reps
5 Reps
80%
60%
2
Snatch Deadlift
3 Sets
10 Reps
50%
3
T-Bar Row
3 Sets
12-15 Reps
@8-9
4
Good Morning
3 Sets
12-15 Reps
@7-9
5
Kettlebell Swing
3 Sets
12-15 Reps
@8-9
Day 3
1
Bench Press (Barbell)
2 Sets
3 Sets
2 Reps
5 Reps
80%
60%
2
Squat (Paused)
3 Sets
10 Reps
50%
3
Pull-Up (Weighted)
3 Sets
AMRAP
@8-9
4
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
@7-9
5
Leg Extension
3 Sets
12-15 Reps
@7-9
Day 4
1
Sumo Deadlift (Barbell)
2 Sets
3 Sets
2 Reps
5 Reps
80%
60%
2
Pause Overhead Press
3 Sets
10 Reps
50%
3
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7-9
5
Reverse Grip Pressdown
3 Sets
12-15 Reps
@7-9