5.0
(1 rating)
Program Description
Upper / Lower powerbuilding program focused on barbell and dumbell compound movements that will pack thick slabs of meat onto your frame Progression: Autoregulation - AMRAP your last set on the main lifts and use your # of reps to calculate your new 1RM Accessory progression - When you can do 3 sets of 15 reps add weight and work your way up again Conditioning options on off days: Hill sprints 30 meters for 5 to 10 rounds Walk 30-60 mins Ruck 30-60 mins with 10 to 50lbs Light jogging 20-30 mins For hardgainers having trouble getting bigger eat more and keep conditioning to a minimum
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedNov 14, 2025 12:45
- Last EditedDec 23, 2025 11:12
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12%
Triceps
12%
Glutes
11.1%
Hamstrings
9.5%
Upper Back
8.7%
Quadriceps
8.2%
Lower Back
8.2%
Chest
7.6%
Abs
5.4%
Biceps
4.9%
Middle Delts
4.3%
Lats
3.3%
Calves
3.3%
Forearms
1.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Shoulder Press
4
6 reps
70%
2
Incline Bench Press (Dumbbell)
4
12 reps
60%
3A
Chest Supported Row (Dumbbell)
3
12-15 reps
60%
3B
Dip (Bodyweight)
3
12-15 reps
-
4A
Bicep Curl (Dumbbell)
3
12-15 reps
60%
4B
Shrug (Dumbbell)
3
12-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Shoulder Press
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
4
10 reps
65%
3A
Chest Supported Row (Dumbbell)
3
12-15 reps
60%
3B
Dip (Bodyweight)
3
12-15 reps
-
4A
Bicep Curl (Dumbbell)
3
12-15 reps
60%
4B
Shrug (Dumbbell)
3
12-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Shoulder Press
4
4 reps
80%
2
Incline Bench Press (Dumbbell)
4
8 reps
70%
3A
Chest Supported Row (Dumbbell)
3
12-15 reps
60%
3B
Dip (Bodyweight)
3
12-15 reps
-
4A
Bicep Curl (Dumbbell)
3
12-15 reps
60%
4B
Shrug (Dumbbell)
3
12-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Shoulder Press
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
4
10 reps
65%
3A
Chest Supported Row (Dumbbell)
3
12-15 reps
60%
3B
Dip (Bodyweight)
3
12-15 reps
-
4A
Bicep Curl (Dumbbell)
3
12-15 reps
60%
4B
Shrug (Dumbbell)
3
12-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Shoulder Press
4
4 reps
80%
2
Incline Bench Press (Dumbbell)
4
8 reps
70%
3A
Chest Supported Row (Dumbbell)
3
12-15 reps
60%
3B
Dip (Bodyweight)
3
12-15 reps
-
4A
Bicep Curl (Dumbbell)
3
12-15 reps
60%
4B
Shrug (Dumbbell)
3
12-15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Shoulder Press
4
3 reps
85%
2
Incline Bench Press (Dumbbell)
4
6 reps
75%
3A
Chest Supported Row (Dumbbell)
3
12-15 reps
60%
3B
Dip (Bodyweight)
3
12-15 reps
-
4A
Bicep Curl (Dumbbell)
3
12-15 reps
60%
4B
Shrug (Dumbbell)
3
12-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
60%
2
Belt Squat
4
6 reps
70%
3A
Leg Extension
3
12-15 reps
60%
3B
Standing Calf Raise
3
12-15 reps
60%
4A
Back Extension
3
12-15 reps
-
4B
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
65%
2
Belt Squat
4
5 reps
75%
3A
Leg Extension
3
12-15 reps
60%
3B
Standing Calf Raise
3
12-15 reps
60%
4A
Back Extension
3
12-15 reps
-
4B
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
70%
2
Belt Squat
4
4 reps
80%
3A
Leg Extension
3
12-15 reps
60%
3B
Standing Calf Raise
3
12-15 reps
60%
4A
Back Extension
3
12-15 reps
-
4B
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
65%
2
Belt Squat
4
5 reps
75%
3A
Leg Extension
3
12-15 reps
60%
3B
Standing Calf Raise
3
12-15 reps
60%
4A
Back Extension
3
12-15 reps
-
4B
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
70%
2
Belt Squat
4
4 reps
80%
3A
Leg Extension
3
12-15 reps
60%
3B
Standing Calf Raise
3
12-15 reps
60%
4A
Back Extension
3
12-15 reps
-
4B
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
75%
2
Belt Squat
4
3 reps
85%
3A
Leg Extension
3
12-15 reps
60%
3B
Standing Calf Raise
3
12-15 reps
60%
4A
Back Extension
3
12-15 reps
-
4B
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
60%
3A
Pull-Up (Bodyweight)
3
12-15 reps
-
3B
Dip (Bodyweight)
3
12-15 reps
-
4A
Bicep Curl (Dumbbell)
3
12-15 reps
60%
4B
Shrug (Dumbbell)
3
12-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
65%
3A
Pull-Up (Bodyweight)
3
12-15 reps
-
3B
Dip (Bodyweight)
3
12-15 reps
-
4A
Bicep Curl (Dumbbell)
3
12-15 reps
60%
4B
Shrug (Dumbbell)
3
12-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
70%
3A
Pull-Up (Bodyweight)
3
12-15 reps
-
3B
Dip (Bodyweight)
3
12-15 reps
-
4A
Bicep Curl (Dumbbell)
3
12-15 reps
60%
4B
Shrug (Dumbbell)
3
12-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
65%
3A
Pull-Up (Bodyweight)
3
12-15 reps
-
3B
Dip (Bodyweight)
3
12-15 reps
-
4A
Bicep Curl (Dumbbell)
3
12-15 reps
60%
4B
Shrug (Dumbbell)
3
12-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
70%
3A
Pull-Up (Bodyweight)
3
12-15 reps
-
3B
Dip (Bodyweight)
3
12-15 reps
-
4A
Bicep Curl (Dumbbell)
3
12-15 reps
60%
4B
Shrug (Dumbbell)
3
12-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
75%
3A
Pull-Up (Bodyweight)
3
12-15 reps
-
3B
Dip (Bodyweight)
3
12-15 reps
-
4A
Bicep Curl (Dumbbell)
3
12-15 reps
60%
4B
Shrug (Dumbbell)
3
12-15 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6 reps
70%
2
Front Squat (Barbell)
4
12 reps
60%
3A
Good Morning
3
12-15 reps
60%
3B
Standing Calf Raise
3
12-15 reps
60%
4A
Back Extension
3
12-15 reps
-
4B
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5 reps
75%
2
Front Squat (Barbell)
4
10 reps
65%
3A
Good Morning
3
12-15 reps
60%
3B
Standing Calf Raise
3
12-15 reps
60%
4A
Back Extension
3
12-15 reps
-
4B
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
4 reps
80%
2
Front Squat (Barbell)
4
8 reps
70%
3A
Good Morning
3
12-15 reps
60%
3B
Standing Calf Raise
3
12-15 reps
60%
4A
Back Extension
3
12-15 reps
-
4B
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5 reps
75%
2
Front Squat (Barbell)
4
10 reps
65%
3A
Good Morning
3
12-15 reps
60%
3B
Standing Calf Raise
3
12-15 reps
60%
4A
Back Extension
3
12-15 reps
-
4B
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
4 reps
80%
2
Front Squat (Barbell)
4
8 reps
70%
3A
Good Morning
3
12-15 reps
60%
3B
Standing Calf Raise
3
12-15 reps
60%
4A
Back Extension
3
12-15 reps
-
4B
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
3 reps
85%
2
Front Squat (Barbell)
4
6 reps
75%
3A
Good Morning
3
12-15 reps
60%
3B
Standing Calf Raise
3
12-15 reps
60%
4A
Back Extension
3
12-15 reps
-
4B
Hanging Leg Raise
3
12-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Single Arm Shoulder Press4 Sets
6 Reps
70%
2
Incline Bench Press (Dumbbell)4 Sets
12 Reps
60%
3A
Chest Supported Row (Dumbbell)3 Sets
12-15 Reps
60%
3B
Dip (Bodyweight)3 Sets
12-15 Reps
-
4A
Bicep Curl (Dumbbell)3 Sets
12-15 Reps
60%
4B
Shrug (Dumbbell)3 Sets
12-15 Reps
60%
Day 2
1
Romanian Deadlift (Barbell)4 Sets
12 Reps
60%
2
Belt Squat4 Sets
6 Reps
70%
3A
Leg Extension3 Sets
12-15 Reps
60%
3B
Standing Calf Raise3 Sets
12-15 Reps
60%
4A
Back Extension3 Sets
12-15 Reps
-
4B
Hanging Leg Raise3 Sets
12-15 Reps
-
Day 3
1
Bench Press (Barbell)4 Sets
6 Reps
70%
2
Standing Behind Neck Shoulder Press (Barbell)4 Sets
12 Reps
60%
3A
Pull-Up (Bodyweight)3 Sets
12-15 Reps
-
3B
Dip (Bodyweight)3 Sets
12-15 Reps
-
4A
Bicep Curl (Dumbbell)3 Sets
12-15 Reps
60%
4B
Shrug (Dumbbell)3 Sets
12-15 Reps
60%
Day 4
1
Stiff Leg Deadlift4 Sets
6 Reps
70%
2
Front Squat (Barbell)4 Sets
12 Reps
60%
3A
Good Morning3 Sets
12-15 Reps
60%
3B
Standing Calf Raise3 Sets
12-15 Reps
60%
4A
Back Extension3 Sets
12-15 Reps
-
4B
Hanging Leg Raise3 Sets
12-15 Reps
-