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PowerBoxer Vol II

by Luis S.
4.0
(1 rating)

Program Description

**PowerBoxer Vol II** is a dynamic 4-week program designed to elevate your strength and conditioning through a blend of bodybuilding and powerbuilding techniques. With 20 sessions packed into just four weeks, you'll engage in a variety of compound and isolation exercises, including barbell squats, Romanian deadlifts, and boxing drills, ensuring a comprehensive full-body workout. This intermediate to advanced program requires access to a full gym and is structured to maximize muscle growth and power output, making it perfect for those looking to push their limits. Get ready to transform your physique and enhance your performance!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 30, 2025 03:47
  • Last Edited
    Oct 05, 2025 11:26

Summary

Unleash your inner fighter with PowerBoxer Vol II, a dynamic 4-week program designed to build strength and endurance through high-intensity workouts. Comprising 5 training days each week, you'll tackle a variety of exercises including barbell squats, Romanian deadlifts, and bench presses, all tailored to maximize your performance. This program emphasizes compound movements and supersets to challenge your muscles and boost your cardiovascular fitness. Get ready to elevate your training and achieve your fitness goals with each powerful session!
Muscle Engagement
Front
Back
MuscleSet
Biceps
13%
Upper Back
12.2%
Quadriceps
10.7%
Hamstrings
9.5%
Lats
8.8%
Glutes
8.8%
Chest
7.6%
Front Delts
5.7%
Rear Delts
5.7%
Triceps
5.3%
Lower Back
3.1%
Full-Body
1.9%
Calves
1.9%
Middle Delts
1.9%
Forearms
1.5%
Abs
1.1%
Adductors
0.8%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
2B
Single Arm Iso Row
3
10-12 reps
RPE 8-9
3A
Chin-Up (Weighted)
3
6-8 reps
RPE 8-9
3B
Reverse Pec Deck
3
12-15 reps
RPE 8-9
4A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
4B
Seated Calf Raise
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
2B
Single Arm Iso Row
3
10-12 reps
RPE 8-9
3A
Chin-Up (Weighted)
3
6-8 reps
RPE 8-9
3B
Reverse Pec Deck
3
12-15 reps
RPE 8-9
4A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
4B
Seated Calf Raise
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
2B
Single Arm Iso Row
3
10-12 reps
RPE 8-9
3A
Chin-Up (Weighted)
3
6-8 reps
RPE 8-9
3B
Reverse Pec Deck
3
12-15 reps
RPE 8-9
4A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
4B
Seated Calf Raise
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
2B
Single Arm Iso Row
3
10-12 reps
RPE 8-9
3A
Chin-Up (Weighted)
3
6-8 reps
RPE 8-9
3B
Reverse Pec Deck
3
12-15 reps
RPE 8-9
4A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
4B
Seated Calf Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8-9
2
Good Morning
3
6-8 reps
RPE 8-9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
12-15 reps
RPE 8-9
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
6
Cable Crossover
3
10-12 reps
RPE 8-9
7
Bicep Curl (Machine)
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8-9
2
Good Morning
3
6-8 reps
RPE 8-9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
12-15 reps
RPE 8-9
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
6
Cable Crossover
3
10-12 reps
RPE 8-9
7
Bicep Curl (Machine)
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8-9
2
Good Morning
3
6-8 reps
RPE 8-9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
12-15 reps
RPE 8-9
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
6
Cable Crossover
3
10-12 reps
RPE 8-9
7
Bicep Curl (Machine)
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8-9
2
Good Morning
3
6-8 reps
RPE 8-9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
12-15 reps
RPE 8-9
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
6
Cable Crossover
3
10-12 reps
RPE 8-9
7
Bicep Curl (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8-9
2B
Single Arm KB Shoulder Press
3
10-12 reps
RPE 8-9
3A
Face Pull
3
10-12 reps
RPE 8-9
3B
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
4A
Hammer Curl
3
10-12 reps
RPE 8-9
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8-9
2B
Single Arm KB Shoulder Press
3
10-12 reps
RPE 8-9
3A
Face Pull
3
10-12 reps
RPE 8-9
3B
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
4A
Hammer Curl
3
10-12 reps
RPE 8-9
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8-9
2B
Single Arm KB Shoulder Press
3
10-12 reps
RPE 8-9
3A
Face Pull
3
10-12 reps
RPE 8-9
3B
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
4A
Hammer Curl
3
10-12 reps
RPE 8-9
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8-9
2B
Single Arm KB Shoulder Press
3
10-12 reps
RPE 8-9
3A
Face Pull
3
10-12 reps
RPE 8-9
3B
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
4A
Hammer Curl
3
10-12 reps
RPE 8-9
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Deadlift (Deficit)
3
6-8 reps
RPE 8-9
3
Belt Squat
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
5
Leg Extension
3
10-12 reps
RPE 8-9
6
Seated Row (Cable)
3
10-12 reps
RPE 8-9
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Deadlift (Deficit)
3
6-8 reps
RPE 8-9
3
Belt Squat
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
5
Leg Extension
3
10-12 reps
RPE 8-9
6
Seated Row (Cable)
3
10-12 reps
RPE 8-9
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Deadlift (Deficit)
3
6-8 reps
RPE 8-9
3
Belt Squat
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
5
Leg Extension
3
10-12 reps
RPE 8-9
6
Seated Row (Cable)
3
10-12 reps
RPE 8-9
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Deadlift (Deficit)
3
6-8 reps
RPE 8-9
3
Belt Squat
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
5
Leg Extension
3
10-12 reps
RPE 8-9
6
Seated Row (Cable)
3
10-12 reps
RPE 8-9
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Single Arm Row (Cable)
3
8-10 reps
RPE 8-9
2B
Deficit Push Up
3
AMRAP
RPE 8-9
3A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-9
3B
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
4A
Concentration Curl
3
12-15 reps
RPE 8-9
4B
Hack Squat Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Single Arm Row (Cable)
3
8-10 reps
RPE 8-9
2B
Deficit Push Up
3
AMRAP
RPE 8-9
3A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-9
3B
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
4A
Concentration Curl
3
12-15 reps
RPE 8-9
4B
Hack Squat Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Single Arm Row (Cable)
3
8-10 reps
RPE 8-9
2B
Deficit Push Up
3
AMRAP
RPE 8-9
3A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-9
3B
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
4A
Concentration Curl
3
12-15 reps
RPE 8-9
4B
Hack Squat Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Single Arm Row (Cable)
3
8-10 reps
RPE 8-9
2B
Deficit Push Up
3
AMRAP
RPE 8-9
3A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-9
3B
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
4A
Concentration Curl
3
12-15 reps
RPE 8-9
4B
Hack Squat Calf Raise
3
12-15 reps
RPE 8-9
Week 1
1 / 4 Weeks
Day 1
1
Boxing
1 Set
60 mins
@9
2A
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8-9
2B
Single Arm Iso Row
3 Sets
10-12 Reps
@8-9
3A
Chin-Up (Weighted)
3 Sets
6-8 Reps
@8-9
3B
Reverse Pec Deck
3 Sets
12-15 Reps
@8-9
4A
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8-9
4B
Seated Calf Raise
3 Sets
12-15 Reps
@8-9
Day 3
1
Boxing
1 Set
60 mins
@9
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
@8-9
2B
Single Arm KB Shoulder Press
3 Sets
10-12 Reps
@8-9
3A
Face Pull
3 Sets
10-12 Reps
@8-9
3B
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@8-9
4A
Hammer Curl
3 Sets
10-12 Reps
@8-9
4B
Tricep Extension (Machine)
3 Sets
12-15 Reps
@8-9
Day 5
1
Boxing
1 Set
60 mins
@9
2A
Single Arm Row (Cable)
3 Sets
8-10 Reps
@8-9
2B
Deficit Push Up
3 Sets
AMRAP
@8-9
3A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8-9
3B
Single Arm Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@8-9
4A
Concentration Curl
3 Sets
12-15 Reps
@8-9
4B
Hack Squat Calf Raise
3 Sets
12-15 Reps
@8-9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8-9
2
Good Morning
3 Sets
6-8 Reps
@8-9
3
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8-9
4
Lying Leg Curl
3 Sets
12-15 Reps
@8-9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@8-9
6
Cable Crossover
3 Sets
10-12 Reps
@8-9
7
Bicep Curl (Machine)
3 Sets
12-15 Reps
@8-9
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8-9
2
Deadlift (Deficit)
3 Sets
6-8 Reps
@8-9
3
Belt Squat
3 Sets
10-12 Reps
@8-9
4
Hip Thrust (Machine)
3 Sets
12-15 Reps
@8-9
5
Leg Extension
3 Sets
10-12 Reps
@8-9
6
Seated Row (Cable)
3 Sets
10-12 Reps
@8-9
7
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8-9