Powerbuilding
Unleash your strength in 8 weeks—transform your physique and power up your performance with every rep. Get ready to build and conquer!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 1–3 reps | 85% |
| 1 | 3–6 reps | 75% | ||
| 4 | 6–8 reps | 70% | ||
| 2 | Pull-Up (Weighted) | 5 | 4–8 reps | — |
| 3 | Romanian Deadlift (Barbell) | 4 | 6–8 reps | — |
| 4 | Dumbbell Row | 4 | 8–12 reps | — |
| 5 | Face Pull | 3 | 10–15 reps | — |
| 6 | Bicep Curl (Dumbbell) | 3 | 10–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1–3 reps | 85% |
| 1 | 3–6 reps | 75% | ||
| 4 | 6–8 reps | 70% | ||
| 2 | Incline Bench Press (Dumbbell) | 4 | 8–12 reps | — |
| 3 | Pull-Up (Weighted) | 4 | 4–6 reps | — |
| 4 | Lateral Raise (Dumbbell) | 4 | 15 reps | — |
| 5 | Tricep Pushdown (Cable) | 3 | 15 reps | — |
| 6 | Dip (Bodyweight) | 3 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 3–6 reps | 80% |
| 3 | 3–6 reps | 70% | ||
| 2 | Squat (Barbell) | 4 | 6–8 reps | 70% |
| 3 | Hip Thrust (Barbell) | 4 | 8–12 reps | — |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 10–12 reps | — |
| 5 | Hanging Leg Raise | 3 | 12–15 reps | — |
| 6 | Bicep Curl (Dumbbell) | 3 | 10–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 3–5 reps | 80% |
| 3 | 3–6 reps | 70% | ||
| 2 | Bench Press (Close Grip) | 4 | 10 reps | — |
| 3 | Pendlay Row | 4 | 10 reps | — |
| 4 | Chin-Up (Weighted) | 4 | 6 reps | — |
| 5 | Face Pull | 3 | 15 reps | — |
| 6 | Bicep Curl (Dumbbell) | 3 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1–3 reps | 85% |
| 3 | 3–6 reps | 75% | ||
| 2 | Incline Bench Press (Barbell) | 3 | 10 reps | — |
| 3 | Overhead Press (Barbell) | 1 | 1–3 reps | 85% |
| 3 | 6–8 reps | 70% | ||
| 4 | Pull-Up (Bodyweight) | 4 | 8 reps | — |
| 5 | Lateral Raise (Dumbbell) | 3 | 15 reps | — |
| 6 | Tricep Rope Push Down (Cable) | 3 | 15 reps | — |
| 7 | Dip (Bodyweight) | 3 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 3–5 reps | 80% |
| 4 | 3–6 reps | 70% | ||
| 2 | Bench Press (Dumbbell) | 4 | 12 reps | — |
| 3 | Romanian Deadlift (Barbell) | 4 | 10 reps | — |
| 4 | Dumbbell Row | 4 | 10 reps | — |
| 5 | Rear Delt Fly (Dumbbell) | 3 | 15 reps | — |
| 6 | Hanging Leg Raise | 3 | 15 reps | — |
| 7 | Dip (Bodyweight) | 3 | 8 reps | — |
| 8 | Hammer Curl (Dumbbell) | 3 | 12 reps | — |
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, Powerbuilding 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 110 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.
Powerbuilding is structured around 6 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.
Powerbuilding 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
