Program Description
Efficient powerbuilding through supersets working each muscle group 10-15 sets/week.
Program Overview
- LevelIntermediate, Beginner
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout30 minutes
- CreatedDec 29, 2025 01:02
- Last EditedDec 29, 2025 01:35
Muscle Engagement
Front
Back
MuscleSet
Abs
12.7%
Triceps
9.6%
Front Delts
9.6%
Chest
8%
Upper Back
8%
Glutes
8%
Hamstrings
7.2%
Lats
6.4%
Quadriceps
6.4%
Biceps
5.2%
Middle Delts
4.8%
Rear Delts
4.8%
Calves
4.8%
Forearms
1.6%
Adductors
1.6%
Lower Back
1.6%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
1B
Lat Pulldown (Single Arm)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Seated Row (Cable)
2
6-8 reps
RPE 9
3A
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3B
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4C
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
1B
Lat Pulldown (Single Arm)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Seated Row (Cable)
2
6-8 reps
RPE 9
3A
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3B
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4C
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
1B
Lat Pulldown (Single Arm)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Seated Row (Cable)
2
6-8 reps
RPE 9
3A
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3B
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4C
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
1B
Lat Pulldown (Single Arm)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Seated Row (Cable)
2
6-8 reps
RPE 9
3A
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3B
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4C
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
1B
Lat Pulldown (Single Arm)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Seated Row (Cable)
2
6-8 reps
RPE 9
3A
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3B
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4C
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Single Leg Hip Thrust
2
8-12 reps
RPE 8
4A
Cable Crunch
3
8-12 reps
RPE 9
4B
Bent Leg Raise
3
8-12 reps
RPE 9
4C
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Single Leg Hip Thrust
2
8-12 reps
RPE 8
4A
Cable Crunch
3
8-12 reps
RPE 9
4B
Bent Leg Raise
3
8-12 reps
RPE 9
4C
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Single Leg Hip Thrust
2
8-12 reps
RPE 8
4A
Cable Crunch
3
8-12 reps
RPE 9
4B
Bent Leg Raise
3
8-12 reps
RPE 9
4C
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Single Leg Hip Thrust
2
8-12 reps
RPE 8
4A
Cable Crunch
3
8-12 reps
RPE 9
4B
Bent Leg Raise
3
8-12 reps
RPE 9
4C
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Single Leg Hip Thrust
2
8-12 reps
RPE 8
4A
Cable Crunch
3
8-12 reps
RPE 9
4B
Bent Leg Raise
3
8-12 reps
RPE 9
4C
Standing Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
1B
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2A
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3C
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
1B
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2A
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3C
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
1B
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2A
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3C
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
1B
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2A
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3C
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
1B
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2A
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3C
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3A
Cable Crunch
3
8-12 reps
RPE 9
3B
Bent Leg Raise
3
8-12 reps
RPE 9
3C
Standing Calf Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3A
Cable Crunch
3
8-12 reps
RPE 9
3B
Bent Leg Raise
3
8-12 reps
RPE 9
3C
Standing Calf Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3A
Cable Crunch
3
8-12 reps
RPE 9
3B
Bent Leg Raise
3
8-12 reps
RPE 9
3C
Standing Calf Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3A
Cable Crunch
3
8-12 reps
RPE 9
3B
Bent Leg Raise
3
8-12 reps
RPE 9
3C
Standing Calf Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3A
Cable Crunch
3
8-12 reps
RPE 9
3B
Bent Leg Raise
3
8-12 reps
RPE 9
3C
Standing Calf Raise
3
12-15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@8
@9
1B
Lat Pulldown (Single Arm)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@9
2A
Seated Shoulder Press (Dumbbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
2B
Seated Row (Cable)1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
3A
Chest Fly (Cable)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3B
Single Arm Rear Delt Cable Fly1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4A
Bicep Curl (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Tricep Rope Push Down (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4C
Lateral Raise (Dumbbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Squat (Barbell)1 Set
1 Set
5 Reps
5 Reps
@8
@9
2
Romanian Deadlift (Barbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Single Leg Hip Thrust1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
4A
Cable Crunch1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4B
Bent Leg Raise1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4C
Standing Calf Raise1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
Day 3
1A
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@10
1B
Barbell Row1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@9
2A
Chest Fly (Cable)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2B
Single Arm Rear Delt Cable Fly1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3A
Bicep Curl (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
Tricep Rope Push Down (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3C
Lateral Raise (Dumbbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Sumo Deadlift (Barbell)1 Set
1 Set
5 Reps
5 Reps
@8
@9
2
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3A
Cable Crunch1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3B
Bent Leg Raise1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3C
Standing Calf Raise1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8