Program Description
Powerbuilding y trial running
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length1 week
- Time Per Workout70 minutes
- CreatedAug 04, 2025 05:28
- Last EditedAug 04, 2025 06:07
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
10 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pendlay Row
5
8 reps
RPE 8
3
Overhead Press (Barbell)
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
10 reps
5 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 7
4
Dumbbell Row
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
4
10 reps
5 reps
RPE 6
RPE 8
2
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
3
Incline Chest Press (Machine)
4
10 reps
RPE 8
4
Cossack Squat
4
10 reps
RPE 6
5
Reverse Lunge (Barbell)
4
8 reps
RPE 7
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
4 Sets
10 Reps
8 Reps
5 Reps
@6
@7
@8
2
Pendlay Row5 Sets
8 Reps
@8
3
Overhead Press (Barbell)4 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)3 Sets
12 Reps
@9
5
Walking Lunge (Dumbbell)4 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)1 Set
5 Sets
10 Reps
5 Reps
@6
@8
2
Bench Press (Barbell)5 Sets
5 Reps
@8
3
Bulgarian Split Squat (Barbell)4 Sets
10 Reps
@7
4
Dumbbell Row4 Sets
12 Reps
@8
5
Leg Curl4 Sets
12 Reps
@8
Day 3
1
Zercher Squat (Barbell)2 Sets
4 Sets
10 Reps
5 Reps
@6
@8
2
Sumo Deadlift (Barbell)5 Sets
5 Reps
@8
3
Incline Chest Press (Machine)4 Sets
10 Reps
@8
4
Cossack Squat4 Sets
10 Reps
@6
5
Reverse Lunge (Barbell)4 Sets
8 Reps
@7