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Nollia training (1)

by Nollia

Program Description

Powerbuilding

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    130 minutes
  • Created
    Jun 02, 2025 08:35
  • Last Edited
    Jun 04, 2025 01:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
4
-
3
Goblet Squat
3
-
4
Leg Press (45 Degrees)
3
-
5
Step-Up (Weighted)
3
-
6
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
4
-
3
Goblet Squat
3
-
4
Leg Press (45 Degrees)
3
-
5
Step-Up (Weighted)
3
-
6
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
4
-
3
Goblet Squat
3
-
4
Leg Press (45 Degrees)
3
-
5
Step-Up (Weighted)
3
-
6
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
4
-
3
Goblet Squat
3
-
4
Leg Press (45 Degrees)
3
-
5
Step-Up (Weighted)
3
-
6
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
4
-
3
Goblet Squat
3
-
4
Leg Press (45 Degrees)
3
-
5
Step-Up (Weighted)
3
-
6
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
4
-
3
Goblet Squat
3
-
4
Leg Press (45 Degrees)
3
-
5
Step-Up (Weighted)
3
-
6
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
4
-
3
Goblet Squat
3
-
4
Leg Press (45 Degrees)
3
-
5
Step-Up (Weighted)
3
-
6
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
4
-
3
Goblet Squat
3
-
4
Leg Press (45 Degrees)
3
-
5
Step-Up (Weighted)
3
-
6
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
4
-
3
Goblet Squat
3
-
4
Leg Press (45 Degrees)
3
-
5
Step-Up (Weighted)
3
-
6
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
4
-
3
Goblet Squat
3
-
4
Leg Press (45 Degrees)
3
-
5
Step-Up (Weighted)
3
-
6
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
4
-
3
Goblet Squat
3
-
4
Leg Press (45 Degrees)
3
-
5
Step-Up (Weighted)
3
-
6
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
4
-
3
Goblet Squat
3
-
4
Leg Press (45 Degrees)
3
-
5
Step-Up (Weighted)
3
-
6
Leg Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Seated Dip (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Seated Dip (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Seated Dip (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Seated Dip (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Seated Dip (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Seated Dip (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Seated Dip (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Seated Dip (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Seated Dip (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Seated Dip (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Seated Dip (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Seated Dip (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Hip Thrust (Machine)
4
-
3
Split Squat (Dumbbell)
3
-
4
Glute Kickback (Cable)
3
-
5
Hip Abductor (Machine)
3
-
6
Leg Press (45 Degrees)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Hip Thrust (Machine)
4
-
3
Split Squat (Dumbbell)
3
-
4
Glute Kickback (Cable)
3
-
5
Hip Abductor (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Hip Thrust (Machine)
4
-
3
Split Squat (Dumbbell)
3
-
4
Glute Kickback (Cable)
3
-
5
Hip Abductor (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Hip Thrust (Machine)
4
-
3
Split Squat (Dumbbell)
3
-
4
Glute Kickback (Cable)
3
-
5
Hip Abductor (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Hip Thrust (Machine)
4
-
3
Split Squat (Dumbbell)
3
-
4
Glute Kickback (Cable)
3
-
5
Hip Abductor (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Hip Thrust (Machine)
4
-
3
Split Squat (Dumbbell)
3
-
4
Glute Kickback (Cable)
3
-
5
Hip Abductor (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Hip Thrust (Machine)
4
-
3
Split Squat (Dumbbell)
3
-
4
Glute Kickback (Cable)
3
-
5
Hip Abductor (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Hip Thrust (Machine)
4
-
3
Split Squat (Dumbbell)
3
-
4
Glute Kickback (Cable)
3
-
5
Hip Abductor (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Hip Thrust (Machine)
4
-
3
Split Squat (Dumbbell)
3
-
4
Glute Kickback (Cable)
3
-
5
Hip Abductor (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Hip Thrust (Machine)
4
-
3
Split Squat (Dumbbell)
3
-
4
Glute Kickback (Cable)
3
-
5
Hip Abductor (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Hip Thrust (Machine)
4
-
3
Split Squat (Dumbbell)
3
-
4
Glute Kickback (Cable)
3
-
5
Hip Abductor (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Hip Thrust (Machine)
4
-
3
Split Squat (Dumbbell)
3
-
4
Glute Kickback (Cable)
3
-
5
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Barbell Row
4
-
4
Single Arm Iso Row
3
-
5
Face Pull
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Barbell Row
4
-
4
Single Arm Iso Row
3
-
5
Face Pull
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Barbell Row
4
-
4
Single Arm Iso Row
3
-
5
Face Pull
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Barbell Row
4
-
4
Single Arm Iso Row
3
-
5
Face Pull
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Barbell Row
4
-
4
Single Arm Iso Row
3
-
5
Face Pull
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Barbell Row
4
-
4
Single Arm Iso Row
3
-
5
Face Pull
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Barbell Row
4
-
4
Single Arm Iso Row
3
-
5
Face Pull
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Barbell Row
4
-
4
Single Arm Iso Row
3
-
5
Face Pull
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Barbell Row
4
-
4
Single Arm Iso Row
3
-
5
Face Pull
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Barbell Row
4
-
4
Single Arm Iso Row
3
-
5
Face Pull
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Barbell Row
4
-
4
Single Arm Iso Row
3
-
5
Face Pull
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Lat Pulldown (Neutral Grip)
4
-
3
Barbell Row
4
-
4
Single Arm Iso Row
3
-
5
Face Pull
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Standing Pullover (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Curl
4
-
4
Hip Thrust (Machine)
3
-
5
Glute Kickback (Cable)
3
-
6
Hyperextension
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Curl
4
-
4
Hip Thrust (Machine)
3
-
5
Glute Kickback (Cable)
3
-
6
Hyperextension
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Curl
4
-
4
Hip Thrust (Machine)
3
-
5
Glute Kickback (Cable)
3
-
6
Hyperextension
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Curl
4
-
4
Hip Thrust (Machine)
3
-
5
Glute Kickback (Cable)
3
-
6
Hyperextension
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Curl
4
-
4
Hip Thrust (Machine)
3
-
5
Glute Kickback (Cable)
3
-
6
Hyperextension
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Curl
4
-
4
Hip Thrust (Machine)
3
-
5
Glute Kickback (Cable)
3
-
6
Hyperextension
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Curl
4
-
4
Hip Thrust (Machine)
3
-
5
Glute Kickback (Cable)
3
-
6
Hyperextension
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Curl
4
-
4
Hip Thrust (Machine)
3
-
5
Glute Kickback (Cable)
3
-
6
Hyperextension
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Curl
4
-
4
Hip Thrust (Machine)
3
-
5
Glute Kickback (Cable)
3
-
6
Hyperextension
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Curl
4
-
4
Hip Thrust (Machine)
3
-
5
Glute Kickback (Cable)
3
-
6
Hyperextension
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Curl
4
-
4
Hip Thrust (Machine)
3
-
5
Glute Kickback (Cable)
3
-
6
Hyperextension
3
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Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Curl
4
-
4
Hip Thrust (Machine)
3
-
5
Glute Kickback (Cable)
3
-
6
Hyperextension
3
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
-
2
Hack Squat
4 Sets
-
3
Goblet Squat
3 Sets
-
4
Leg Press (45 Degrees)
3 Sets
-
5
Step-Up (Weighted)
3 Sets
-
6
Leg Extension
3 Sets
-
Day 5
1
Squat (Barbell)
4 Sets
-
2
Romanian Deadlift (Barbell)
4 Sets
-
3
Leg Curl
4 Sets
-
4
Hip Thrust (Machine)
3 Sets
-
5
Glute Kickback (Cable)
3 Sets
-
6
Hyperextension
3 Sets
-
Day 2
1
Bench Press (Barbell)
4 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Pec Deck (Machine)
3 Sets
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6
Tricep Extension (Cable)
3 Sets
-
7
Seated Dip (Machine)
3 Sets
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Day 4
1
Bench Press (Barbell)
4 Sets
-
2
Lat Pulldown (Neutral Grip)
4 Sets
-
3
Barbell Row
4 Sets
-
4
Single Arm Iso Row
3 Sets
-
5
Face Pull
3 Sets
-
6
Bicep Curl (Dumbbell)
3 Sets
-
7
Bicep Curl (Cable)
3 Sets
-
8
Standing Pullover (Cable)
3 Sets
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Day 3
1
Deadlift (Barbell)
4 Sets
-
2
Hip Thrust (Machine)
4 Sets
-
3
Split Squat (Dumbbell)
3 Sets
-
4
Glute Kickback (Cable)
3 Sets
-
5
Hip Abductor (Machine)
3 Sets
-
6
Leg Press (45 Degrees)
3 Sets
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