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Levi’s Powerbuilding Program

by Levi B.
1 athletes joined

Program Description

To build muscle through hypotrophy work, while going through tough, heavy compound movements. This program has a small bias towards Bench Press progression.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jun 27, 2024 02:32
  • Last Edited
    Jun 18, 2025 07:50

Summary

Unleash your strength with Levi’s Powerbuilding Program, a focused 6-week journey designed for serious lifters. Committing just four days a week, you'll blend heavy lifting with hypertrophy training to build muscle and power. Each session includes foundational exercises like squats, bench presses, and deadlifts, ensuring you target all major muscle groups effectively. Get ready to transform your physique and elevate your performance in the gym!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Chest
13.2%
Quadriceps
9.9%
Glutes
8.9%
Upper Back
8.4%
Hamstrings
8%
Front Delts
7.3%
Lats
6.5%
Abs
5.1%
Biceps
4.6%
Lower Back
3.4%
Forearms
3.2%
Rear Delts
2.8%
Middle Delts
2.5%
Adductors
1.5%
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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
Squat (Low Bar)
1
2
1
1 reps
5 reps
5 reps
80%
75%
70%
2
Bench Press (Barbell)
3
2
1
1 reps
5 reps
5 reps
90%
80%
75%
3
Deficit Row
3
10-12 reps
RPE 9.5
4A
Single Arm High Row (Cable)
3
AMRAP
RPE 9
4B
Seated Row (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
1 reps
5 reps
5 reps
82%
77%
75%
2
Bench Press (Barbell)
3
2
1
1 reps
5 reps
5 reps
92%
82%
77%
3
Deficit Row
3
10-12 reps
RPE 9.5
4A
Single Arm High Row (Cable)
3
AMRAP
RPE 9
4B
Seated Row (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
1 reps
5 reps
5 reps
85%
80%
77%
2
Bench Press (Barbell)
3
2
1
2 reps
5 reps
5 reps
90%
82%
80%
3
Deficit Row
3
10-12 reps
RPE 9.5
4A
Single Arm High Row (Cable)
3
AMRAP
RPE 9
4B
Seated Row (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
1 reps
5 reps
5 reps
87%
82%
80%
2
Bench Press (Barbell)
3
2
1
2 reps
5 reps
5 reps
90%
82%
80%
3
Deficit Row
3
10-12 reps
RPE 9.5
4A
Single Arm High Row (Cable)
2
AMRAP
RPE 9
4B
Seated Row (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1 reps
5 reps
5 reps
5 reps
90%
85%
82%
80%
2
Bench Press (Barbell)
3
3
2 reps
5 reps
92%
80%
3
Deficit Row
3
10-12 reps
RPE 9.5
4A
Single Arm High Row (Cable)
2
AMRAP
RPE 9
4B
Seated Row (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1 reps
3 reps
5 reps
5 reps
95%
85%
82%
80%
2
Bench Press (Barbell)
1
1
1
2
1 reps
3 reps
5 reps
5 reps
95%
87%
80%
75%
3
Deficit Row
3
10-12 reps
RPE 9.5
4A
Single Arm High Row (Cable)
2
AMRAP
RPE 9
4B
Seated Row (Cable)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 9.5
3
JM Press
2
6-8 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 9.5
3
JM Press
2
6-8 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 9.5
3
JM Press
2
6-8 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10-12 reps
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9.5
3
JM Press
2
6-8 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10-12 reps
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9.5
3
JM Press
2
6-8 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
10-12 reps
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9.5
3
JM Press
2
6-8 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1 reps
5 reps
5 reps
80%
75%
70%
2
Box Squat (Barbell)
3
3 reps
75%
3A
Tricep Extension (Cable)
3
AMRAP
RPE 9.5
3B
Hammer Curl
3
AMRAP
RPE 9.5
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1 reps
5 reps
5 reps
82%
77%
72%
2
Box Squat (Barbell)
3
3 reps
77%
3A
Tricep Extension (Cable)
3
AMRAP
RPE 9.5
3B
Hammer Curl
3
AMRAP
RPE 9.5
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1 reps
5 reps
5 reps
85%
80%
75%
2
Box Squat (Barbell)
3
3 reps
80%
3A
Tricep Extension (Cable)
3
AMRAP
RPE 9.5
3B
Hammer Curl
3
AMRAP
RPE 9.5
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1 reps
5 reps
5 reps
87%
82%
77%
2
Box Squat (Barbell)
2
1
3 reps
3 reps
82%
77%
3A
Tricep Extension (Cable)
3
AMRAP
RPE 9.5
3B
Hammer Curl
3
AMRAP
RPE 9.5
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1 reps
3 reps
5 reps
5 reps
90%
85%
82%
77%
2
Box Squat (Barbell)
2
1
3 reps
3 reps
82%
80%
3A
Tricep Extension (Cable)
3
AMRAP
RPE 9.5
3B
Hammer Curl
3
AMRAP
RPE 9.5
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1 reps
3 reps
5 reps
5 reps
90%
85%
82%
80%
2
Box Squat (Barbell)
3
3 reps
82%
3A
Tricep Extension (Cable)
2
AMRAP
RPE 9.5
3B
Hammer Curl
3
AMRAP
RPE 9.5
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Pin Press Bench (Barbell)
3
5 reps
RPE 9
3
Bent Leg Raise
3
1-100 mins
RPE 9-9.5
4
Farmer's Walk (Weighted)
3
1-100 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Pin Press Bench (Barbell)
3
5 reps
RPE 9
3
Bent Leg Raise
3
1-100 mins
RPE 9-9.5
4
Farmer's Walk (Weighted)
3
1-100 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Pin Press Bench (Barbell)
3
5 reps
RPE 9
3
Bent Leg Raise
3
1-100 mins
RPE 9-9.5
4
Farmer's Walk (Weighted)
3
1-100 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Pin Press Bench (Barbell)
3
5 reps
RPE 9
3
Bent Leg Raise
3
1-100 mins
RPE 9-9.5
4
Farmer's Walk (Weighted)
3
1-100 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Pin Press Bench (Barbell)
3
5 reps
RPE 9
3
Bent Leg Raise
3
1-100 mins
RPE 9-9.5
4
Farmer's Walk (Weighted)
3
1-100 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Pin Press Bench (Barbell)
3
3 reps
RPE 8.5
3
Bent Leg Raise
2
1-100 mins
RPE 9-9.5
4
Farmer's Walk (Weighted)
2
1-100 mins
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Low Bar)
1 Set
2 Sets
1 Set
1 Reps
5 Reps
5 Reps
80%
75%
70%
2
Bench Press (Barbell)
3 Sets
2 Sets
1 Set
1 Reps
5 Reps
5 Reps
90%
80%
75%
3
Deficit Row
3 Sets
10-12 Reps
@9.5
4A
Single Arm High Row (Cable)
3 Sets
AMRAP
@9
4B
Seated Row (Cable)
3 Sets
AMRAP
@9
Day 2
1
Bench Press (Paused)
3 Sets
10-12 Reps
@9
2
Dip (Bodyweight)
3 Sets
AMRAP
@9.5
3
JM Press
2 Sets
6-8 Reps
@8.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
1 Reps
5 Reps
5 Reps
80%
75%
70%
2
Box Squat (Barbell)
3 Sets
3 Reps
75%
3A
Tricep Extension (Cable)
3 Sets
AMRAP
@9.5
3B
Hammer Curl
3 Sets
AMRAP
@9.5
4
Bicep Curl (Barbell)
3 Sets
AMRAP
@9.5
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
2
Pin Press Bench (Barbell)
3 Sets
5 Reps
@9
3
Bent Leg Raise
3 Sets
1-100 mins
@9-9.5
4
Farmer's Walk (Weighted)
3 Sets
1-100 mins
@10