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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 27, 2024 03:33
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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
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 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
Day 1
1
Squat (Low Bar)
1 Set
2 Sets
1 Set
1 Reps
5 Reps
5 Reps
82%
77%
75%
2
Bench Press (Barbell)
3 Sets
2 Sets
1 Set
1 Reps
5 Reps
5 Reps
92%
82%
77%
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 3
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
1 Reps
5 Reps
5 Reps
82%
77%
72%
2
Box Squat (Barbell)
3 Sets
3 Reps
77%
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 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 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
Day 1
1
Squat (Low Bar)
1 Set
2 Sets
1 Set
1 Reps
5 Reps
5 Reps
85%
80%
77%
2
Bench Press (Barbell)
3 Sets
2 Sets
1 Set
2 Reps
5 Reps
5 Reps
90%
82%
80%
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 3
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
1 Reps
5 Reps
5 Reps
85%
80%
75%
2
Box Squat (Barbell)
3 Sets
3 Reps
80%
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 1
1
Squat (Low Bar)
1 Set
2 Sets
1 Set
1 Reps
5 Reps
5 Reps
87%
82%
80%
2
Bench Press (Barbell)
3 Sets
2 Sets
1 Set
2 Reps
5 Reps
5 Reps
90%
82%
80%
3
Deficit Row
3 Sets
10-12 Reps
@9.5
4A
Single Arm High Row (Cable)
2 Sets
AMRAP
@9
4B
Seated Row (Cable)
2 Sets
AMRAP
@9
Day 2
1
Bench Press (Paused)
3 Sets
10-12 Reps
@9
2
Dip (Bodyweight)
2 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
87%
82%
77%
2
Box Squat (Barbell)
2 Sets
1 Set
3 Reps
3 Reps
82%
77%
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
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Reps
5 Reps
5 Reps
5 Reps
90%
85%
82%
80%
2
Bench Press (Barbell)
3 Sets
3 Sets
2 Reps
5 Reps
92%
80%
3
Deficit Row
3 Sets
10-12 Reps
@9.5
4A
Single Arm High Row (Cable)
2 Sets
AMRAP
@9
4B
Seated Row (Cable)
2 Sets
AMRAP
@9
Day 2
1
Bench Press (Paused)
3 Sets
10-12 Reps
@9
2
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
3
JM Press
2 Sets
6-8 Reps
@8.5
4
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
5 Reps
5 Reps
90%
85%
82%
77%
2
Box Squat (Barbell)
2 Sets
1 Set
3 Reps
3 Reps
82%
80%
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)
2 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
Day 2
1
Bench Press (Paused)
2 Sets
10-12 Reps
@9
2
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
3
JM Press
2 Sets
6-8 Reps
@8.5
4
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
5 Reps
5 Reps
90%
85%
82%
80%
2
Box Squat (Barbell)
3 Sets
3 Reps
82%
3A
Tricep Extension (Cable)
2 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)
2 Sets
6-8 Reps
@9
2
Pin Press Bench (Barbell)
3 Sets
3 Reps
@8.5
3
Bent Leg Raise
2 Sets
1-100 mins
@9-9.5
4
Farmer's Walk (Weighted)
2 Sets
1-100 mins
@10
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
5 Reps
5 Reps
95%
85%
82%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
1 Reps
3 Reps
5 Reps
5 Reps
95%
87%
80%
75%
3
Deficit Row
3 Sets
10-12 Reps
@9.5
4A
Single Arm High Row (Cable)
2 Sets
AMRAP
@9
4B
Seated Row (Cable)
2 Sets
AMRAP
@9