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BoostcampPNG

c3

by Gavin Meyers

Program Description

a

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 14, 2026 10:57
  • Last Edited
    Feb 26, 2026 12:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Front Delts
10.9%
Hamstrings
9.4%
Upper Back
9.4%
Quadriceps
8.8%
Glutes
8.5%
Biceps
7%
Lats
7%
Middle Delts
7%
Chest
5.9%
Abs
3.8%
Forearms
3.2%
Adductors
2.9%
Lower Back
2.1%
Rear Delts
1.5%
Abductors
1.2%
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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
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
JM Press (Smith Machine)
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Hammer Curl (Cable)
2
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
JM Press (Smith Machine)
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Hammer Curl (Cable)
2
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
JM Press (Smith Machine)
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Hammer Curl (Cable)
2
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
JM Press (Smith Machine)
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Hammer Curl (Cable)
2
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
JM Press (Smith Machine)
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Hammer Curl (Cable)
2
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
JM Press (Smith Machine)
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Hammer Curl (Cable)
2
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
JM Press (Smith Machine)
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Hammer Curl (Cable)
2
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
JM Press (Smith Machine)
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Hammer Curl (Cable)
2
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
4 reps
4 reps
80%
70%
2
T-Bar Row
2
10 reps
RPE 8
3
Lat Prayer
2
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
5
Lateral Raise (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
5 reps
80%
70%
2
T-Bar Row
2
10 reps
RPE 8
3
Lat Prayer
2
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
5
Lateral Raise (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6 reps
6 reps
80%
70%
2
T-Bar Row
2
10 reps
RPE 8
3
Lat Prayer
2
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
5
Lateral Raise (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
4 reps
4 reps
85%
75%
2
Lat Prayer
2
12 reps
RPE 8
3
T-Bar Row
2
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
5
Lateral Raise (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
5 reps
85%
75%
2
Lat Prayer
2
12 reps
RPE 8
3
T-Bar Row
2
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
5
Lateral Raise (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6 reps
6 reps
85%
75%
2
Lat Prayer
2
12 reps
RPE 8
3
T-Bar Row
2
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
5
Lateral Raise (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
4 reps
4 reps
90%
80%
2
Lat Prayer
2
12 reps
RPE 8
3
T-Bar Row
2
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
5
Lateral Raise (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
5 reps
90%
80%
2
T-Bar Row
2
10 reps
RPE 8
3
Lat Prayer
2
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
5
Lateral Raise (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5A
Hip Abductor (Machine)
2
12 reps
RPE 8
5B
Hip Adductor (Machine)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5A
Hip Abductor (Machine)
2
12 reps
RPE 8
5B
Hip Adductor (Machine)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5A
Hip Abductor (Machine)
2
12 reps
RPE 8
5B
Hip Adductor (Machine)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5A
Hip Abductor (Machine)
2
12 reps
RPE 8
5B
Hip Adductor (Machine)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5A
Hip Abductor (Machine)
2
12 reps
RPE 8
5B
Hip Adductor (Machine)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5A
Hip Abductor (Machine)
2
12 reps
RPE 8
5B
Hip Adductor (Machine)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5A
Hip Abductor (Machine)
2
12 reps
RPE 8
5B
Hip Adductor (Machine)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5A
Hip Abductor (Machine)
2
12 reps
RPE 8
5B
Hip Adductor (Machine)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
6 reps
6 reps
75%
70%
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Machine)
2
8 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 8
6
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
5
4 reps
4 reps
80%
75%
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Lateral Raise (Machine)
2
8 reps
RPE 8
6
Wrist Curls
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
4
5 reps
5 reps
80%
75%
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Lateral Raise (Machine)
2
8 reps
RPE 8
6
Wrist Curls
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
6 reps
6 reps
80%
75%
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Lateral Raise (Machine)
2
8 reps
RPE 8
6
Wrist Curls
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
5
4 reps
4 reps
85%
80%
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Lateral Raise (Machine)
2
8 reps
RPE 8
6
Wrist Curls
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
4
5 reps
5 reps
85%
80%
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Lateral Raise (Machine)
2
8 reps
RPE 8
6
Wrist Curls
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
6 reps
6 reps
85%
80%
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
4
Preacher Curl (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Machine)
2
8 reps
RPE 8
6
Wrist Curls
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
5
4 reps
4 reps
90%
85%
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Lateral Raise (Machine)
2
8 reps
RPE 8
6
Wrist Curls
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Back Extension
1
3 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Chest Fly (Machine)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Dip (Weighted)
3
8 reps
RPE 8
3
Back Extension
1
3 reps
RPE 8
4
Pull-Up (Weighted)
3
8 reps
RPE 8
5
Chest Fly (Machine)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
3 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 6
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Chest Fly (Machine)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Dip (Weighted)
3
8 reps
RPE 8
3
Back Extension
1
3 reps
RPE 8
4
Pull-Up (Weighted)
3
8 reps
RPE 8
5
Chest Fly (Machine)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
3 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 6
3
Dip (Weighted)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
3
8 reps
RPE 8
5
Chest Fly (Machine)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Back Extension
1
3 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Chest Fly (Machine)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 6
3
Back Extension
1
3 reps
RPE 8
4
Pull-Up (Weighted)
3
8 reps
RPE 8
5
Chest Fly (Machine)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
3 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 6
3
Dip (Weighted)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
3
8 reps
RPE 8
5
Chest Fly (Machine)
2
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
JM Press (Smith Machine)
2 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@9
5
Hammer Curl (Cable)
2 Sets
8 Reps
@8
6
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
5 Sets
4 Reps
4 Reps
80%
70%
2
T-Bar Row
2 Sets
10 Reps
@8
3
Lat Prayer
2 Sets
12 Reps
@8
4
Seated Overhead Press (Dumbbell)
2 Sets
8 Reps
@8
5
Lateral Raise (Machine)
3 Sets
12 Reps
@8
6
Abs Crunch (Machine)
2 Sets
15 Reps
@8
Day 3
1
Front Squat (Barbell)
2 Sets
6 Reps
@6
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
@8
3
Leg Extension
2 Sets
10 Reps
@8
4
Leg Curl
3 Sets
8 Reps
@8
5A
Hip Abductor (Machine)
2 Sets
12 Reps
@8
5B
Hip Adductor (Machine)
2 Sets
12 Reps
@8
Day 4
1
Military Press (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
75%
70%
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Preacher Curl (Barbell)
3 Sets
8 Reps
@8
4
Lateral Raise (Machine)
2 Sets
8 Reps
@8
5
Wrist Curls
2 Sets
15 Reps
@8
6
Lat Pulldown (Close Grip)
1 Set
1 Set
8 Reps
8 Reps
@8
@8
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
@6
2
Back Extension
1 Set
3 Reps
@8
3
Pull-Up (Weighted)
3 Sets
8 Reps
@8
4
Dip (Weighted)
3 Sets
8 Reps
@8
5
Chest Fly (Machine)
2 Sets
12 Reps
@8