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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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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