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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
    Sep 05, 2025 04:24

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.9%
Front Delts
9.6%
Middle Delts
9.5%
Upper Back
9.4%
Biceps
9.1%
Quadriceps
8.7%
Abs
8.5%
Glutes
6.8%
Lats
6.5%
Chest
6.3%
Hamstrings
5.6%
Calves
3.1%
Rear Delts
2.7%
Lower Back
1.5%
Forearms
1.3%
Adductors
1.2%
Abductors
0.2%
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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
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
Face Pull
3
12 reps
-
6
Squat (Barbell)
3
12 reps
-
7
Leg Extension
3
12 reps
-
8
Seated Calf Raise
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
Face Pull
3 Sets
12 Reps
-
6
Squat (Barbell)
3 Sets
12 Reps
-
7
Leg Extension
3 Sets
12 Reps
-
8
Seated Calf Raise
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
-