Not-So-Simple Powerbuilding
Not simple but effective at least
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Back Squat | 2 | 3 reps | 85% |
| 1 | 1 rep | 92.5% | ||
| 2 | Pin Press Bench (Barbell) | 3 | 5 reps | 82.5% |
| 3 | Seated Wide-Grip Row (Cable) | 3 | 5 reps | @9 |
| 4 | Front Squat (Barbell) | 2 | 6–8 reps | 70% |
| 5 | Bench Press (Wide Grip) | 2 | 8–12 reps | 70% |
| 6 | Incline Curl (Dumbbell) | 2 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 3 reps | 85% |
| 1 | 1 rep | 92.5% | ||
| 2 | Rack Pull (Barbell) | 3 | 5 reps | 82.5% |
| 3 | Lat Pulldown (Neutral Grip) | 3 | 5 reps | @9 |
| 4 | Romanian Deadlift (Dumbbell) | 2 | 8–12 reps | @9 |
| 5 | Bench Press (Wide Grip) | 2 | 8–12 reps | 70% |
| 6 | Tricep Pushdown (Cable) | 2 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Paused) | 3 | 3 reps | 65% |
| 2 | Barbell Back Squat | 3 | 5 reps | 82.5% |
| 3 | Seated Wide-Grip Row (Cable) | 3 | 5 reps | @9 |
| 4 | Romanian Deadlift (Dumbbell) | 2 | 8–12 reps | @9 |
| 5 | Front Squat (Barbell) | 2 | 6–8 reps | 70% |
| 6 | Incline Curl (Dumbbell) | 2 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Back Squat | 6 | 0.1 min | @10 |
| 2 | Incline Bench Press (Barbell) | 6 | 0.1 min | @10 |
| 3 | Below-The-Knee Rack Pull | 6 | 0.1 min | @10 |
| 4 | Seated Overhead Press (Dumbbell) | 2 | 8–12 reps | @9 |
| 5 | Lat Pulldown (Neutral Grip) | 3 | 5 reps | @9 |
| 6 | Upright Row (Cable) | 2 | 8–12 reps | @9 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Not-So-Simple 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 18 weeks are fully unlocked.
This program is built around a garage 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 100 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.
Not-So-Simple Powerbuilding is structured around 4 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Not-So-Simple 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
