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Adrian’s power building program 💪🏼

by Adrian R.
3 athletes joined
5.0
(1 rating)

Program Description

Gain strength and size

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 02, 2024 01:34
  • Last Edited
    Jun 18, 2025 10:26

Summary

Unlock your strength potential with Adrian's Power Building Program! Over four weeks, you'll engage in a dynamic 5-day weekly routine that combines push and pull strength training, focusing on compound lifts like the bench press and deadlift. This program is designed for those ready to build muscle and enhance their overall power, utilizing a full gym setup for optimal results. Get ready to push your limits and achieve impressive gains in strength and size!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
JM Press
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
JM Press
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
JM Press
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
JM Press
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
2
6-10 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
2
6-10 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
2
6-10 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
2
6-10 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
7
Preacher Curl (machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
7
Preacher Curl (machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
7
Preacher Curl (machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
7
Preacher Curl (machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Smith Machine)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Smith Machine)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Smith Machine)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Smith Machine)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Dip (Weighted)
2 Sets
6-10 Reps
@10
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6
JM Press
2 Sets
8-12 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
T-Bar Row
2 Sets
6-10 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
@10
4
Seated Row (Cable)
2 Sets
6-10 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 4
1
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
2
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@10
4
T-Bar Row
2 Sets
6-10 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@10
7
Preacher Curl (machine)
2 Sets
8-12 Reps
@10
Day 5
1
Leg Curl
2 Sets
8-12 Reps
@10
2
Squat (Smith Machine)
2 Sets
6-10 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
6-10 Reps
@10
5
Seated Calf Raise
2 Sets
10-15 Reps
@10
6
Cable Crunch
2 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Leg Press
2 Sets
6-10 Reps
@10
4
Leg Curl
2 Sets
6-10 Reps
@10
5
Straight Leg Calf Raise
2 Sets
10-15 Reps
@10
6
Cable Crunch
2 Sets
8-12 Reps
@10