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Absolute UNIT

by zcd

Program Description

Upper / Lower powerbuilding program focused on barbell and dumbell compound movements. Progression: Autoregulation - AMRAP your last main lift on weeks 3 and 6 and use your # of reps to calculate your new 1RM for the next cycle Or Standard progression - Add +5lbs to upper body lifts and +10lbs to lower body lifts every 3 weeks 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

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 14, 2025 12:45
  • Last Edited
    Nov 14, 2025 11:30
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.4%
Triceps
11.1%
Hamstrings
10.7%
Lower Back
10%
Upper Back
9.3%
Quadriceps
8.4%
Front Delts
8.3%
Chest
8.3%
Abs
6.6%
Middle Delts
5.7%
Biceps
5.6%
Lats
3.9%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
5 reps
75%
2
Incline Bench Press (Dumbbell)
4
10 reps
65%
3A
Chest Supported Row (Dumbbell)
3
12 reps
60%
3B
Dip (Bodyweight)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
60%
4B
Shrug (Dumbbell)
3
12 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 reps
60%
3B
Dip (Bodyweight)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
60%
4B
Shrug (Dumbbell)
3
12 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 reps
60%
3B
Dip (Bodyweight)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
60%
4B
Shrug (Dumbbell)
3
12 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 reps
60%
3B
Dip (Bodyweight)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
60%
4B
Shrug (Dumbbell)
3
12 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 reps
60%
3B
Dip (Bodyweight)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
60%
4B
Shrug (Dumbbell)
3
12 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 reps
60%
3B
Dip (Bodyweight)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
60%
4B
Shrug (Dumbbell)
3
12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
65%
2
Belt Squat
4
5 reps
75%
3
Leg Extension
3
12 reps
60%
4A
Back Extension
3
12 reps
-
4B
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
70%
2
Belt Squat
4
4 reps
80%
3
Leg Extension
3
12 reps
60%
4A
Back Extension
3
12 reps
-
4B
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
75%
2
Belt Squat
4
3 reps
85%
3
Leg Extension
3
12 reps
60%
4A
Back Extension
3
12 reps
-
4B
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
65%
2
Belt Squat
4
5 reps
75%
3
Leg Extension
3
12 reps
60%
4A
Back Extension
3
12 reps
-
4B
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
70%
2
Belt Squat
4
4 reps
80%
3
Leg Extension
3
12 reps
60%
4A
Back Extension
3
12 reps
-
4B
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
75%
2
Belt Squat
4
3 reps
85%
3
Leg Extension
3
12 reps
60%
4A
Back Extension
3
12 reps
-
4B
Hanging Leg Raise
3
12 reps
-
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 reps
-
3B
Dip (Bodyweight)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
60%
4B
Shrug (Dumbbell)
3
12 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 reps
-
3B
Dip (Bodyweight)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
60%
4B
Shrug (Dumbbell)
3
12 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 reps
-
3B
Dip (Bodyweight)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
60%
4B
Shrug (Dumbbell)
3
12 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 reps
-
3B
Dip (Bodyweight)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
60%
4B
Shrug (Dumbbell)
3
12 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 reps
-
3B
Dip (Bodyweight)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
60%
4B
Shrug (Dumbbell)
3
12 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 reps
-
3B
Dip (Bodyweight)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
60%
4B
Shrug (Dumbbell)
3
12 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5 reps
75%
2
Front Squat (Barbell)
4
10 reps
65%
3
Leg Curl
3
12 reps
60%
4A
Back Extension
3
12 reps
-
4B
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
4 reps
80%
2
Front Squat (Barbell)
4
8 reps
70%
3
Leg Curl
3
12 reps
60%
4A
Back Extension
3
12 reps
-
4B
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
3 reps
85%
2
Front Squat (Barbell)
4
6 reps
75%
3
Leg Curl
3
12 reps
60%
4A
Back Extension
3
12 reps
-
4B
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5 reps
75%
2
Front Squat (Barbell)
4
10 reps
65%
3
Leg Curl
3
12 reps
60%
4A
Back Extension
3
12 reps
-
4B
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
4 reps
80%
2
Front Squat (Barbell)
4
8 reps
70%
3
Leg Curl
3
12 reps
60%
4A
Back Extension
3
12 reps
-
4B
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
3 reps
85%
2
Front Squat (Barbell)
4
6 reps
75%
3
Leg Curl
3
12 reps
60%
4A
Back Extension
3
12 reps
-
4B
Hanging Leg Raise
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Single Arm Shoulder Press
4 Sets
5 Reps
75%
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
65%
3A
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
60%
3B
Dip (Bodyweight)
3 Sets
12 Reps
-
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
60%
4B
Shrug (Dumbbell)
3 Sets
12 Reps
60%
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
65%
2
Belt Squat
4 Sets
5 Reps
75%
3
Leg Extension
3 Sets
12 Reps
60%
4A
Back Extension
3 Sets
12 Reps
-
4B
Hanging Leg Raise
3 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
5 Reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
10 Reps
65%
3A
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
3B
Dip (Bodyweight)
3 Sets
12 Reps
-
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
60%
4B
Shrug (Dumbbell)
3 Sets
12 Reps
60%
Day 4
1
Stiff Leg Deadlift
4 Sets
5 Reps
75%
2
Front Squat (Barbell)
4 Sets
10 Reps
65%
3
Leg Curl
3 Sets
12 Reps
60%
4A
Back Extension
3 Sets
12 Reps
-
4B
Hanging Leg Raise
3 Sets
12 Reps
-