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by Eric R.

Program Description

Input your 1rm. I built this program for myself, rebuilding for squat and bench.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 24, 2025 09:35
  • Last Edited
    Jun 30, 2025 05:30

Summary

Transform your strength and conditioning with this comprehensive 12-week program, designed for dedicated lifters looking to elevate their performance. With three training days each week, you'll engage in a mix of upper push, lower body, and full-body workouts, utilizing a variety of equipment to maximize muscle engagement. Expect to build strength through foundational lifts like the bench press and squat, while also incorporating dynamic movements such as box jumps and lunges. Get ready to challenge yourself and achieve your fitness goals with a structured approach that keeps you motivated and progressing every step of the way!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6A
Freemotion Cable Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
72.5%
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6A
Freemotion Cable Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6A
Freemotion Cable Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
77.5%
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6A
Freemotion Cable Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6A
Freemotion Cable Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
82.5%
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6A
Freemotion Cable Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
85%
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6A
Freemotion Cable Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
87.5%
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6A
Freemotion Cable Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Dip (Weighted)
2
8-12 reps
RPE 9
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Lat Pulldown
2
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Dip (Weighted)
2
8-12 reps
RPE 9
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
2 reps
95%
85%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Dip (Weighted)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
1 reps
95%
100%
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Lateral Raise (Cable)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8
2
Squat (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
70%
4
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Walking Lunge
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8
2
Squat (Barbell)
4
8 reps
62.5%
3
Deadlift (Barbell)
3
5 reps
75%
4
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Walking Lunge
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8
2
Squat (Barbell)
4
8 reps
65%
3
Deadlift (Barbell)
3
5 reps
80%
4
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Walking Lunge
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8
2
Squat (Barbell)
4
8 reps
67.5%
3
Deadlift (Barbell)
3
5 reps
82.5%
4
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Walking Lunge
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8
2
Squat (Barbell)
4
8 reps
70%
3
Deadlift (Barbell)
3
5 reps
85%
4
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Walking Lunge
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8
2
Squat (Barbell)
4
8 reps
72.5%
3
Deadlift (Barbell)
3
5 reps
87.5%
4
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Walking Lunge
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8
2
Squat (Barbell)
4
8 reps
75%
3
Deadlift (Barbell)
3
5 reps
90%
4
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Walking Lunge
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8
2
Squat (Barbell)
4
8 reps
77.5%
3
Deadlift (Barbell)
3
5 reps
92.5%
4
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Walking Lunge
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8
2
Squat (Barbell)
3
6 reps
75%
3
Deadlift (Barbell)
3
2 reps
90%
4
Seated Row (Cable)
2
12-15 reps
RPE 8
5
Walking Lunge
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
70%
3
Deadlift (Barbell)
2
1 reps
95%
4
Seated Row (Cable)
2
12-15 reps
RPE 8
5
Walking Lunge
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Deadlift (Barbell)
1
1 reps
97.5%
3
Walking Lunge
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Deadlift (Barbell)
1
3
1 reps
1 reps
95%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Power Clean
3
5 reps
RPE 8
5
Pull-Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
67.5%
2
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Power Clean
3
5 reps
RPE 8
5
Pull-Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Power Clean
3
5 reps
RPE 8
5
Pull-Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
72.5%
2
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Power Clean
3
5 reps
RPE 8
5
Pull-Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Power Clean
3
5 reps
RPE 8
5
Pull-Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
77.5%
2
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Power Clean
3
5 reps
RPE 8
5
Pull-Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Power Clean
3
5 reps
RPE 8
5
Pull-Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
82.5%
2
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Power Clean
3
5 reps
RPE 8
5
Pull-Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Power Clean
3
3 reps
RPE 8
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Power Clean
3
3 reps
RPE 8
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
85%
2
Power Clean
3
2 reps
RPE 8
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Power Clean
3
3 reps
RPE 8
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
70%
2
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Dip (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
6A
Freemotion Cable Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6B
Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Box Jump
3 Sets
5 Reps
@8
2
Squat (Barbell)
4 Sets
8 Reps
60%
3
Deadlift (Barbell)
3 Sets
5 Reps
70%
4
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Walking Lunge
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
6
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
65%
2
Face Pull
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
3
Front Squat (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Power Clean
3 Sets
5 Reps
@8
5
Pull-Up (Weighted)
3 Sets
AMRAP
@10