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Powerbuilding 101

by Joshua T.

Program Description

**Powerbuilding 101** is an 8-week program designed to blend strength and hypertrophy training, perfect for those looking to build muscle while increasing their lifting capacity. With 30 sessions spread across the weeks, you’ll tackle compound movements like squats, deadlifts, and bench presses, paired with accessory work to target all major muscle groups. Each workout is structured to progressively challenge you, ensuring you stay motivated and see results. Get ready to elevate your training and transform your physique!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 15, 2026 12:29
  • Last Edited
    Jan 15, 2026 02:01
Muscle Engagement
Front
Back
MuscleSet
Abs
14.8%
Hamstrings
14.1%
Quadriceps
12.3%
Glutes
12.3%
Triceps
9.6%
Upper Back
7%
Biceps
5.8%
Chest
5.7%
Front Delts
5.7%
Lats
4.1%
Lower Back
3.4%
Forearms
2.4%
Adductors
1.9%
Abductors
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Tricep Extension (Barbell)
3
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Decline Sit Up (Bodyweight)
5
3 reps
RPE 7
6
Side Bend (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Tricep Extension (Barbell)
3
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Decline Sit Up (Bodyweight)
4
5 reps
RPE 7
6
Side Bend (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 7.5
3
Tricep Extension (Barbell)
3
8 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 7.5
5
Decline Sit Up (Bodyweight)
3
8 reps
RPE 7.5
6
Side Bend (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 7.5
3
Tricep Extension (Barbell)
3
8 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 7.5
5
Decline Sit Up (Bodyweight)
3
8 reps
RPE 7.5
6
Side Bend (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 8
3
Tricep Extension (Barbell)
4
6 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
6 reps
RPE 8
5
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8
6
Side Bend (Dumbbell)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 8
3
Tricep Extension (Barbell)
4
6 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
6 reps
RPE 8
5
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8
6
Side Bend (Dumbbell)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 8.5
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 8.5
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7
2
Deadlift (Barbell)
3
10 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Knee Raise (Captain's Chair)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7
2
Deadlift (Barbell)
3
10 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Knee Raise (Captain's Chair)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Shrug (Barbell)
3
8 reps
RPE 7.5
4
Leg Press
3
8 reps
RPE 7.5
5
Knee Raise (Captain's Chair)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Shrug (Barbell)
3
8 reps
RPE 7.5
4
Leg Press
3
8 reps
RPE 7.5
5
Knee Raise (Captain's Chair)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
RPE 8
3
Shrug (Barbell)
3
8 reps
RPE 7.5
4
Leg Press
3
8 reps
RPE 7.5
5
Knee Raise (Captain's Chair)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
RPE 8
3
Shrug (Barbell)
3
8 reps
RPE 7.5
4
Leg Press
3
8 reps
RPE 7.5
5
Knee Raise (Captain's Chair)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 8.5
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 8.5
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7
2
Chin-Up (Assisted)
4
6 reps
RPE 7.5
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
5
Abs Crunch (Weighted)
3
8 reps
RPE 7.5
6
Russian Twist
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7
2
Chin-Up (Assisted)
4
8 reps
RPE 7.5
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
5
Abs Crunch (Weighted)
3
8 reps
RPE 7.5
6
Russian Twist
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7.5
2
Chin-Up (Assisted)
3
10 reps
RPE 7.5
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7.5
5
Abs Crunch (Weighted)
3
10 reps
RPE 7.5
6
Russian Twist
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7.5
2
Chin-Up (Assisted)
3
12 reps
RPE 7.5
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7.5
5
Abs Crunch (Weighted)
3
10 reps
RPE 7.5
6
Russian Twist
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Chin-Up (Bodyweight)
4
5 reps
RPE 7.5
3
V-Handle Tricep Pushdown (Cable)
4
6 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
5
Abs Crunch (Weighted)
3
8 reps
RPE 7.5
6
Russian Twist
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Chin-Up (Bodyweight)
4
6 reps
RPE 7.5
3
V-Handle Tricep Pushdown (Cable)
4
6 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
5
Abs Crunch (Weighted)
3
8 reps
RPE 7.5
6
Russian Twist
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
4 reps
3 reps
2 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
4 reps
3 reps
2 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Shrug (Dumbbell)
2
20 reps
RPE 7.5
4
Knee Raise (Captain's Chair)
4
6 reps
RPE 6
5
Leg Curl
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Shrug (Dumbbell)
2
20 reps
RPE 7.5
4
Knee Raise (Captain's Chair)
4
8 reps
RPE 6
5
Leg Curl
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Shrug (Dumbbell)
2
20 reps
RPE 7.5
4
Knee Raise (Captain's Chair)
3
10 reps
RPE 6
5
Leg Curl
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Shrug (Dumbbell)
2
20 reps
RPE 7.5
4
Knee Raise (Captain's Chair)
3
10 reps
RPE 6
5
Leg Curl
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Shrug (Dumbbell)
2
20 reps
RPE 7.5
4
Knee Raise (Captain's Chair)
3
12 reps
RPE 6
5
Leg Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Shrug (Dumbbell)
2
20 reps
RPE 7.5
4
Knee Raise (Captain's Chair)
3
12 reps
RPE 6
5
Leg Curl
3
12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@7
2
Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Shrug (Barbell)
3 Sets
10 Reps
@7
4
Leg Press
3 Sets
10 Reps
@7
5
Knee Raise (Captain's Chair)
3 Sets
8 Reps
@6
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Chin-Up (Assisted)
4 Sets
6 Reps
@7.5
3
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
4
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@7
5
Abs Crunch (Weighted)
3 Sets
8 Reps
@7.5
6
Russian Twist
3 Sets
8 Reps
@7.5
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
3
Tricep Extension (Barbell)
3 Sets
10 Reps
@7
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7
5
Decline Sit Up (Bodyweight)
5 Sets
3 Reps
@7
6
Side Bend (Dumbbell)
2 Sets
15 Reps
@7
Day 4
1
Front Squat (Barbell)
3 Sets
10 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Shrug (Dumbbell)
2 Sets
20 Reps
@7.5
4
Knee Raise (Captain's Chair)
4 Sets
6 Reps
@6
5
Leg Curl
3 Sets
10 Reps
@7