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Ultimate powerbuilder

by Jules K.
1 athletes joined

Program Description

Best split

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Jul 07, 2024 07:25
  • Last Edited
    Jun 18, 2025 10:45

Summary

Unlock your strength potential with the Ultimate Powerbuilder program! Over the course of one week, you’ll engage in four dynamic workouts designed to enhance your powerlifting techniques and build muscle mass. Each session focuses on key compound lifts like the Barbell Bench Press and Tempo Squat, complemented by targeted accessory movements to maximize your gains. This program is ideal for those ready to push their limits and elevate their training to the next level. Get ready to transform your physique and dominate the weights!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Tempo Squat (Barbell)
3
4-6 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
4-6 reps
RPE 9.5
2
Deadlift (Barbell)
3
4-6 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Squat (Barbell)
2
4-6 reps
RPE 9
6
Squat (Paused)
3
4-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
-1 reps
4-6 reps
RPE 10
RPE 9
2
Pin Press Bench (Barbell)
2
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
2
-1 reps
4-6 reps
RPE 10
RPE 9
4
Deadlift (Paused)
2
4-6 reps
RPE 9
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Lat Pulldown
2
8-12 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Larsen Press (Barbell)
3 Sets
4-6 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
4
Tempo Squat (Barbell)
3 Sets
4-6 Reps
@9
5
Leg Extension
3 Sets
8-12 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
4-6 Reps
@9
2
Bench Press (Paused)
3 Sets
4-6 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
5
Squat (Barbell)
2 Sets
4-6 Reps
@9
6
Squat (Paused)
3 Sets
4-6 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
-1 Reps
4-6 Reps
@10
@9
2
Pin Press Bench (Barbell)
2 Sets
4-6 Reps
@9
3
Deadlift (Barbell)
1 Set
2 Sets
-1 Reps
4-6 Reps
@10
@9
4
Deadlift (Paused)
2 Sets
4-6 Reps
@9
5
Seated Row (Cable)
2 Sets
8-12 Reps
@10
6
Lat Pulldown
2 Sets
8-12 Reps
@10
7
Hammer Curl
3 Sets
8-12 Reps
@10
Day 2
1
Tempo Bench Press
2 Sets
4-6 Reps
@9.5
2
Deadlift (Barbell)
3 Sets
4-6 Reps
@9.5
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
6
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10