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BoostcampPNG

PPLPPL Powerbuilding

by Jerome Decraene

Program Description

Combined bench and squat strength programs and then hypertrophy on all other muscle groups with a focus on tricep gains.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 30, 2025 09:12
  • Last Edited
    Jun 17, 2025 12:34

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.8%
Chest
11.3%
Biceps
11%
Front Delts
10.2%
Quadriceps
9.9%
Lats
9.6%
Upper Back
9.1%
Hamstrings
8.6%
Glutes
4.9%
Forearms
4.3%
Adductors
1.7%
Abs
0.8%
Abductors
0.8%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
81%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
81%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
82%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
83%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
84%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
84%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
85%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
8 reps
6 reps
4 reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
French Press
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
3
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
4
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Hand Gripper
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
86%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
86%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
87%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
93%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
94%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
100%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
100%
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Leg Extension
2
20 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
4 Reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
French Press
4 Sets
12 Reps
@9
4
Seated Dip (Machine)
4 Sets
12 Reps
@9
5
Tricep Extension (Cable)
4 Sets
12 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
4 Reps
50%
60%
65%
70%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
French Press
4 Sets
12 Reps
@9
4
Seated Dip (Machine)
4 Sets
12 Reps
@9
5
Tricep Extension (Cable)
4 Sets
12 Reps
@9
Day 2
1
Wide Grip Pull-Up
3 Sets
AMRAP
@10
2
Chest Supported Row (Machine)
4 Sets
8-10 Reps
@9
3
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9
4
Wide Grip Lat Pulldown
4 Sets
10-12 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@9
6
Hand Gripper
3 Sets
15 Reps
@9
Day 5
1
Wide Grip Pull-Up
3 Sets
AMRAP
@10
2
Chest Supported Row (Machine)
4 Sets
8-10 Reps
@9
3
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9
4
Wide Grip Lat Pulldown
4 Sets
10-12 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@9
6
Hand Gripper
3 Sets
15 Reps
@9
Day 3
1
Squat (Barbell)
5 Sets
2 Reps
80%
2
Leg Press (45 Degrees)
4 Sets
10 Reps
@9
3
Seated Hamstring Curl
4 Sets
10 Reps
@9
4
Leg Extension
2 Sets
20 Reps
@9
Day 6
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Leg Press (45 Degrees)
4 Sets
10 Reps
@9
3
Seated Hamstring Curl
4 Sets
10 Reps
@9
4
Leg Extension
2 Sets
20 Reps
@9