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SELF EXERCISES

by fooot hannd
1 athletes joined

Program Description

powerbuilding

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 18, 2025 08:05
  • Last Edited
    Jul 10, 2025 01:16

Summary

Unleash your strength with the SELF EXERCISES program, a comprehensive 5-week journey designed for dedicated lifters. With six training days each week, you’ll tackle a variety of foundational barbell and dumbbell movements, including the bench press, squats, and deadlifts, ensuring balanced muscle development. Each session focuses on high-rep sets to build endurance and power, complemented by targeted core work. Get ready to elevate your fitness game and achieve your goals with this structured and effective routine!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bicep Curl (Barbell)
5
8 reps
-
3
Tricep Pushdown (Cable)
5
8 reps
-
4
Deadlift (Barbell)
5
5 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bicep Curl (Barbell)
5
8 reps
-
3
Tricep Pushdown (Cable)
5
8 reps
-
4
Deadlift (Barbell)
5
5 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bicep Curl (Barbell)
5
8 reps
-
3
Tricep Pushdown (Cable)
5
8 reps
-
4
Deadlift (Barbell)
5
5 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bicep Curl (Barbell)
5
8 reps
-
3
Tricep Pushdown (Cable)
5
8 reps
-
4
Deadlift (Barbell)
5
5 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Barbell)
1
1 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
8
Leg Extension
3
12 reps
-
9
Standing Calf Raise
3
12 reps
-
10
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Bench Press (Barbell)
1
1 reps
-
3
Overhead Press (Barbell)
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Squat (Barbell)
4
12 reps
-
7
Leg Extension
3
12 reps
-
8
Standing Calf Raise
3
12 reps
-
9
Seated Calf Raise
3
12 reps
-
10
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Overhead Press (Barbell)
5
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Squat (Barbell)
4
12 reps
-
7
Leg Extension
3
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Seated Calf Raise
4
12 reps
-
10
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Overhead Press (Barbell)
5
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Squat (Barbell)
4
12 reps
-
7
Leg Extension
3
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Seated Calf Raise
4
12 reps
-
10
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Bicep Curl (Barbell)
1
1 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Hip Thrust (Machine)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Bicep Curl (Barbell)
1
1 reps
-
6
Bicep Curl (Cable)
4
12 reps
-
7
Hip Thrust (Machine)
4
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Hip Thrust (Machine)
4
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Hip Thrust (Machine)
4
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
cable press around
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Overhead Press (Barbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Leg Press
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Skull Crusher (Dumbbell)
1
1 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
cable press around
3
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Overhead Press (Barbell)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Leg Press
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Skull Crusher (Dumbbell)
1
1 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
cable press around
3
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Overhead Press (Barbell)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Leg Press
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Skull Crusher (Dumbbell)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
cable press around
3
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
5
12 reps
-
4
Overhead Press (Barbell)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Leg Press
4
12 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Skull Crusher (Dumbbell)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
12 reps
-
8
Calf Raise (Machine)
1
1 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Deadlift (Barbell)
4
12 reps
-
7
Leg Curl
3
12 reps
-
8
Calf Raise (Machine)
1
1 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Deadlift (Barbell)
4
12 reps
-
7
Leg Curl
3
12 reps
-
8
Calf Raise (Machine)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Barbell)
5
12 reps
-
5
Bicep Curl (Cable)
4
12 reps
-
6
Deadlift (Barbell)
5
12 reps
-
7
Leg Curl
3
12 reps
-
8
Calf Raise (Machine)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Overhead Press (Barbell)
5 Sets
5 Reps
-
3
Squat (Barbell)
5 Sets
5 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Abs Crunch (Machine)
3 Sets
12 Reps
-
Day 2
1
Pull-Up (Weighted)
5 Sets
5 Reps
-
2
Bicep Curl (Barbell)
5 Sets
8 Reps
-
3
Tricep Pushdown (Cable)
5 Sets
8 Reps
-
4
Deadlift (Barbell)
5 Sets
5 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Abs Crunch (Machine)
3 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Bench Press (Barbell)
1 Set
1 Reps
-
3
Overhead Press (Barbell)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Squat (Barbell)
3 Sets
12 Reps
-
6
Face Pull
3 Sets
12 Reps
-
7
Seated Calf Raise
3 Sets
12 Reps
-
8
Leg Extension
3 Sets
12 Reps
-
9
Standing Calf Raise
3 Sets
12 Reps
-
10
Abs Crunch (Machine)
3 Sets
12 Reps
-
Day 4
1
Seated Row (Cable)
3 Sets
12 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (Barbell)
1 Set
1 Reps
-
6
Bicep Curl (Cable)
3 Sets
12 Reps
-
7
Hip Thrust (Machine)
3 Sets
12 Reps
-
8
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
9
Abs Crunch (Machine)
3 Sets
12 Reps
-
Day 5
1
cable press around
3 Sets
12 Reps
-
2
Bench Press (Barbell)
3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Overhead Press (Barbell)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Leg Press
3 Sets
12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
8
Skull Crusher (Dumbbell)
1 Set
1 Reps
-
9
Abs Crunch (Machine)
3 Sets
12 Reps
-
Day 6
1
Seated Row (Cable)
3 Sets
12 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Bicep Curl (Barbell)
3 Sets
12 Reps
-
5
Bicep Curl (Cable)
3 Sets
12 Reps
-
6
Deadlift (Barbell)
3 Sets
12 Reps
-
7
Leg Curl
3 Sets
12 Reps
-
8
Calf Raise (Machine)
1 Set
1 Reps
-
9
Abs Crunch (Machine)
3 Sets
12 Reps
-