Program Description
This program uses a hybrid upper lower x arnold split to get you stronger on the main lifts used in this program. They will be performed twice a week through various rep schemes. They are the Bench Press, Overhead Press, Deadlift, Squat, Pull Ups and Bent Over Barbell rows.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout80 minutes
- CreatedSep 07, 2025 01:31
- Last EditedOct 04, 2025 01:05
Summary
Unleash your strength with the **Powerbuilding Block v1**, a comprehensive 5-week program designed for serious lifters. Training seven days a week, you'll alternate between intense upper body workouts and heavy leg days, focusing on compound lifts like the bench press, squats, and deadlifts. Each session is structured to maximize your strength gains while incorporating essential rest and recovery. Get ready to build muscle, enhance your power, and transform your physique with a program tailored for those who are ready to push their limits!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Quadriceps
9.7%
Front Delts
9.1%
Chest
8.4%
Upper Back
8%
Middle Delts
7.9%
Lats
7.2%
Hamstrings
7%
Abs
6.9%
Biceps
6.1%
Calves
4.9%
Glutes
4.7%
Rear Delts
2.7%
Adductors
1.5%
Cardio
1.2%
Lower Back
1.2%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
AMRAP
AMRAP
85%
80%
2
Pull-Up (Weighted)
1
2
AMRAP
AMRAP
85%
80%
3
Overhead Press (Barbell)
1
2
AMRAP
AMRAP
85%
80%
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9
5B
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
AMRAP
AMRAP
90%
80%
2
Pull-Up (Weighted)
1
2
AMRAP
AMRAP
90%
80%
3
Overhead Press (Barbell)
1
2
AMRAP
AMRAP
90%
80%
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9
5B
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
AMRAP
AMRAP
95%
80%
2
Pull-Up (Weighted)
1
2
AMRAP
AMRAP
95%
80%
3
Overhead Press (Barbell)
1
2
AMRAP
AMRAP
95%
80%
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9
5B
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
AMRAP
AMRAP
100%
80%
2
Pull-Up (Weighted)
1
2
AMRAP
AMRAP
100%
80%
3
Overhead Press (Barbell)
1
2
AMRAP
AMRAP
100%
80%
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9
5B
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
AMRAP
AMRAP
100%
80%
2
Pull-Up (Weighted)
1
2
AMRAP
AMRAP
100%
80%
3
Overhead Press (Barbell)
1
2
AMRAP
AMRAP
100%
80%
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9
5B
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Deadlift (Barbell)
3
1 reps
90%
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
92.5%
2
Deadlift (Barbell)
3
1 reps
92.5%
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
95%
2
Deadlift (Barbell)
3
1 reps
95%
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
97.5%
2
Deadlift (Barbell)
3
1 reps
97.5%
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
100%
2
Deadlift (Barbell)
3
1 reps
100%
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
90%
2
Pull-Up (Weighted)
3
1 reps
90%
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1 reps
92.5%
2
Bench Press (Barbell)
3
1 reps
92.5%
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
95%
2
Pull-Up (Weighted)
3
1 reps
95%
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
97.5%
2
Pull-Up (Weighted)
3
1 reps
97.5%
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
100%
2
Pull-Up (Weighted)
3
1 reps
100%
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
90%
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Preacher Hammer Grip Curls
3
8-12 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
6
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Reverse Pec Deck
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
92.5%
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Preacher Hammer Grip Curls
3
8-12 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
6
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Reverse Pec Deck
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
95%
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Preacher Hammer Grip Curls
3
8-12 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
6
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Reverse Pec Deck
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
97.5%
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Preacher Hammer Grip Curls
3
8-12 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
6
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Reverse Pec Deck
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
100%
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Preacher Hammer Grip Curls
3
8-12 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
6
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Reverse Pec Deck
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
AMRAP
AMRAP
85%
80%
2
Deadlift (Barbell)
1
1
AMRAP
AMRAP
85%
80%
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
AMRAP
AMRAP
90%
80%
2
Deadlift (Barbell)
1
1
AMRAP
AMRAP
90%
80%
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
AMRAP
AMRAP
95%
80%
2
Deadlift (Barbell)
1
1
AMRAP
AMRAP
95%
80%
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
AMRAP
AMRAP
100%
80%
2
Deadlift (Barbell)
1
1
AMRAP
AMRAP
100%
80%
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
AMRAP
AMRAP
100%
80%
2
Deadlift (Barbell)
1
1
AMRAP
AMRAP
100%
80%
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
85%
80%
80%
2
Pull-Up (Weighted)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
85%
80%
80%
3
Overhead Press (Barbell)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
85%
80%
80%
4
Chest Supported Row (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5A
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@9
@9
@9
5B
Pec Fly (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6A
Tricep Extension (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6B
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 2
1
Cardio (Zone 2)1 Set
20 mins
@7
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
90%
90%
90%
2
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
90%
90%
90%
3
Leg Extension1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Leg Curl1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Standing Calf Raise1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
@9
@9
@9
@9
6
Abs Crunch (Machine)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@9
Day 4
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
90%
90%
90%
2
Pull-Up (Weighted)1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
90%
90%
90%
3
Chest Supported Row (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Dip (Weighted)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Lat Pulldown (Single Arm)1 Set
8-12 Reps
@9
6
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 5
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
90%
90%
90%
2
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Preacher Hammer Grip Curls1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Incline Tricep Extension (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@9
@9
@9
5
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
@9
@9
@9
@9
6
Reverse Pec Deck1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 6
1
Cardio (Zone 2)1 Set
20 mins
@7
Day 7
1
Squat (Barbell)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
85%
80%
80%
2
Deadlift (Barbell)1 Set
1 Set
AMRAP
AMRAP
85%
80%
3
Leg Extension1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Leg Curl1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Standing Calf Raise1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
@9
@9
@9
@9
6
Abs Crunch (Machine)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@9