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Powerbuilding Vol.1

by L Neu

Program Description

To get stronks and hjuge

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 17, 2025 06:26
  • Last Edited
    Mar 18, 2025 01:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1
Squat (Barbell)
1
2
2
1 reps
1 reps
8 reps
90%
85%
75%
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
2
10 reps
-
4A
Leg Extension
3
15 reps
-
4B
Leg Curl
3
15 reps
-
5
Leg Press (45 Degrees)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
1 reps
1 reps
8 reps
95%
90%
75%
2
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Lunge (Dumbbell)
2
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Press (45 Degrees)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
1 reps
1 reps
8 reps
92%
90%
75%
2
Romanian Deadlift (Barbell)
4
12 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Press (45 Degrees)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
1 reps
6 reps
6 reps
88%
77%
75%
2
Hip Thrust (Barbell)
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
15 reps
-
5
Romanian Deadlift (Barbell)
2
5 reps
-
6
Straight Leg Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
80%
2
Kettlebell Swing
3
1 mins
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Straight Leg Calf Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hyperextension
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Straight Leg Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2 reps
2 reps
92%
90%
2
Kettlebell Swing
3
1 mins
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Straight Leg Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Hyperextension
3
8 reps
-
4
Straight Leg Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
1 reps
1 reps
5 reps
90%
85%
75%
2
Incline Chest Press (Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6 reps
-
-
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
92%
75%
2
Incline Chest Press (Machine)
3
8 reps
-
3
Chest Fly (Machine)
2
12 reps
-
4
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
4 reps
-
-
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
7 reps
85%
75%
2
Incline Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1 reps
8 reps
8 reps
85%
77%
75%
2
Dip (Weighted)
3
10 reps
-
3
Chest Fly (Cable)
2
12 reps
-
4
Chest Press (Machine)
3
8 reps
-
5
Push Up
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
87%
77%
2
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Skull Crusher (Dumbbell)
4
8 reps
-
4
Chest Fly (Machine)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
1
1
1
15 reps
10 reps
8 reps
-
-
-
6
Push Up (Incline)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
90%
85%
2
Chest Press (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
3A
Overhead Tricep Extension (Cable)
3
10 reps
-
3B
Tricep Pushdown (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Dip (Bodyweight)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
2 reps
92%
90%
2
Bench Press (Close Grip)
3
7 reps
-
3
Skull Crusher (Dumbbell)
4
8 reps
-
4
Chest Fly (Machine)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Close Grip)
3
8 reps
55%
3A
Overhead Tricep Extension (Cable)
3
10 reps
-
3B
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Chest Press (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
85%
70%
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Kroc Row
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
5
Hammer Curl
3
10 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1 reps
6 reps
6 reps
87%
75%
70%
2
Lat Pulldown (Close Grip)
4
8 reps
-
3
Kroc Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Chest Supported Row (Machine)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hammer Curl
3
10 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1 reps
6 reps
6 reps
90%
75%
70%
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Kroc Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Hammer Curl
3
10 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
90%
80%
2
Hyperextension
2
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Alternating Dumbbell Curl
4
8 reps
-
6
Hammer Curl
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
4 reps
4 reps
87%
85%
80%
2
Pendlay Row
1
1
1
1
8 reps
6 reps
4 reps
2 reps
-
-
-
-
3
Seal Row
3
8 reps
-
4
Standing Pullover (Cable)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
3 reps
3 reps
90%
85%
82%
2
Lat Pulldown
3
12 reps
-
3
Single Arm High Row (Cable)
3
10 reps
-
4
Spider Curl
3
8 reps
-
5
Preacher Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Pendlay Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seal Row
2
10 reps
-
4
Standing Pullover (Cable)
3
10 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Lat Pulldown
3
12 reps
-
3
Single Arm High Row (Cable)
3
10 reps
-
4
Chest Supported Row (Machine)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hammer Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
4 reps
4 reps
80%
75%
2
Bench Press (Close Grip)
3
8 reps
60%
3
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
77%
2
Bench Press (Close Grip)
3
8 reps
-
3
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Front Raise
2
10 reps
-
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
78%
2
Bench Press (Close Grip)
3
8 reps
-
3
Shoulder Press (Machine)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Front Raise
2
10 reps
-
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
77%
2
Lateral Raise (Dumbbell)
3
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Wrist Curls
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Tricep Extension (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Push Up
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Front Raise
3
15 reps
-
3
Upright Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
70%
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3A
Seated Shoulder Press (Dumbbell)
2
8 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
4
6 reps
-
5
Split Squat (Dumbbell)
3
8 reps
-
6
Hyperextension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
73%
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
2
15 reps
-
5
Leg Curl
3
10 reps
-
6
Straight Leg Calf Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Extension
3
6 reps
-
5
Split Squat (Dumbbell)
3
8 reps
-
6
Hyperextension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press (45 Degrees)
2
8 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
10 reps
-
6
Straight Leg Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press (45 Degrees)
2
2
1
6 reps
8 reps
10 reps
-
-
-
5
Straight Leg Calf Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
73%
2
Leg Press (45 Degrees)
3
12 reps
-
3
Split Squat (Dumbbell)
2
10 reps
-
4
Hyperextension
3
10 reps
-
5
Straight Leg Calf Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Wrist Curls
3
15 reps
-
6
Straight Leg Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
1 Reps
1 Reps
8 Reps
90%
85%
75%
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
3
Hip Thrust (Barbell)
2 Sets
10 Reps
-
4A
Leg Extension
3 Sets
15 Reps
-
4B
Leg Curl
3 Sets
15 Reps
-
5
Leg Press (45 Degrees)
2 Sets
@10
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
3 Sets
1 Reps
1 Reps
5 Reps
90%
85%
75%
2
Incline Chest Press (Machine)
3 Sets
8 Reps
-
3
Chest Fly (Machine)
3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
-
-
-
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
85%
70%
2
Lat Pulldown (Close Grip)
3 Sets
8 Reps
-
3
Kroc Row
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Preacher Curl (Dumbbell)
2 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Barbell)
2 Sets
1 Set
4 Reps
4 Reps
80%
75%
2
Bench Press (Close Grip)
3 Sets
8 Reps
60%
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
6
Face Pull
3 Sets
10 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
4
Leg Extension
4 Sets
6 Reps
-
5
Split Squat (Dumbbell)
3 Sets
8 Reps
-
6
Hyperextension
3 Sets
10 Reps
-
Day 6
1
Incline Chest Press (Machine)
3 Sets
10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8 Reps
-
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
-
4
Chest Fly (Machine)
3 Sets
8 Reps
-
5
Bench Press (Dumbbell)
3 Sets
8 Reps
-
6
Bicep Curl (Cable)
2 Sets
10 Reps
-