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Powerbuilding For life

by ronin22

Program Description

Powerbuilding y trial running

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Aug 04, 2025 05:28
  • Last Edited
    Aug 12, 2025 12:17

Summary

Unlock your strength potential with "Powerbuilding For Life," a dynamic 1-week program designed for serious lifters. Comprising three intense training days, this program focuses on compound movements like squats, deadlifts, and bench presses, ensuring you build muscle and power effectively. Each workout is strategically structured to enhance your strength while promoting muscle growth, making it perfect for those looking to elevate their fitness game. Get ready to challenge yourself and achieve your lifting goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
22.1%
Glutes
17.8%
Hamstrings
14%
Abs
6.8%
Adductors
6.4%
Front Delts
5.8%
Upper Back
5.6%
Chest
5.6%
Triceps
4.8%
Middle Delts
4.3%
Lats
3.8%
Lower Back
1.5%
Biceps
1%
Rear Delts
0.4%
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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
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 Row
5 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 Row
4 Sets
12 Reps
@8
5
Leg Curl
4 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 Squat
4 Sets
10 Reps
@6
5
Reverse Lunge (Barbell)
4 Sets
8 Reps
@7