Intermediate–AdvancedFree

50/50 Powerbuilder

Get a big frame. Get a big total.

Hadrian· Aug 2025

4athletes running this program

Free on iOS & Android

Overview

Length

8 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Strength, Muscle, Women's, Athletics

Equipment

Full Gym

Session length

80 min

50/50 Powerbuilder Program: https://www.boostcamp.app/users/NcsA96-5050-powerbuilder Base Overview: The program is divided into three mini-blocks, each lasting 2 weeks, week 7 is a deload, and week 8 is a max. This program can be ran multiple times just adjust your maxes and weights for accessories accordingly. 50/50: This entails that about 50% of the program is tailored to strength and SBD. Yes there will still be a max out at the end of the training blocks. The other 50% of the program is focused purely on hypertrophy and building a big frame. YOU WILL NOT GET SEE OPTIMAL RESULTS WITHOUT PROPER DIET! It’s important to be in a manageable surplus or maintenance to run this program effectively. If you’re cutting or attempting to lose weight while pushing this program hard, all I can say is good luck. Basic info: Make sure to prioritize compounds still while also pushing the accessories fairly hard. The program is tailored to make sure it eliminates most weaknesses on compounds (ie. hips for squats, pressing for bench, hams for deads, etc.), but it overall still tries to focus on hypertrophy. Stretching is still important and should be considered. Program/exercise info: Any of the base exercises related to arms can be substituted with an exercise of choice, just making sure it remains the same each week and follows a similar pattern. H = Heavy M = Medium L = Light S = Squat B = Bench D = Deadlift (Ex. HB = Heavy Bench)

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Chest

10.5%

Triceps

10.5%

Quadriceps

9.7%

Hamstrings

Front Delts

8.9%

Glutes

8.8%

Biceps

8.7%

Middle Delts

6.6%

Lats

6.1%

Upper Back

5.1%

Lower Back

4.2%

Adductors

3.2%

Abs

2.5%

Abductors

1.9%

Calves

1.9%

Forearms

1.3%

Rear Delts

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	8 reps	@8
2	Shoulder Press (Machine)	1	10–12 reps	@9
		1	10–12 reps	@10
3	Bicep Curl (Machine)	2	10–12 reps	@9
		1	10–12 reps	@10
4	Lateral Raise (Machine)	2	10–12 reps	@9.5
		1	10–12 reps	@10
5	Tricep Extension (Machine)	2	10–12 reps	@9
		1	10–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	3	8 reps	@8
2	Hack Squat	1	10–12 reps	@9
3	Leg Extension	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@10
4	Hip Abductor (Machine)	2	12–15 reps	@8
		1	12–15 reps	@10
5	Hip Adductor (Machine)	2	12–15 reps	@8
		1	12–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	10 reps	@7
2	Romanian Deadlift (Dumbbell)	3	10–12 reps	@9
3	Hamstring Curl	3	10–12 reps	@9
		1	10–12 reps	@10
4	Calf Raise (Leg Press)	1	5–10 reps	@9.5
		2	5–10 reps	@10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	1	10–12 reps	@8
		2	10–12 reps	@9
2	Dip (Weighted)	2	10–12 reps	@9
		1	10–12 reps	@10
3	Chest Fly (Machine)	1	12–15 reps	@10
4	Bicep Curl (Dumbbell)	2	10–12 reps	@9
		1	10–12 reps	@10
5	Bicep Curl (Machine)	1	10–12 reps	@9
		1	10–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	3	8 reps	@8
2	Chest Supported Row (Machine)	2	10–12 reps	@9
		1	10–12 reps	@10
3	Lat Pulldown	3	10–12 reps	@9
		1	10–12 reps	@10
4	Pull-Up (Bodyweight)	1	AMRAP	@10
5	Lateral Raise (Machine)	1	10–12 reps	@9
		1	10–12 reps	@9
		1	10–12 reps	@10

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 50/50 Powerbuilder is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

50/50 Powerbuilder is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

50/50 Powerbuilder is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Training logLog every set and track your weights automatically each session.

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