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Steady Power

by Gabriel K.

Program Description

Intermediate program to target the most amount of muscles using the least time possible, by following to the Push-Pull-Leg system.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Aug 15, 2024 10:44
  • Last Edited
    Jun 18, 2025 11:47

Summary

Unleash your strength with the **Steady Power** program, a comprehensive 7-day workout designed to build muscle and enhance your overall power. Each day focuses on a balanced mix of compound and isolation exercises, including dumbbell bench presses, bodyweight dips, and barbell rows, ensuring you hit all major muscle groups effectively. With a structured approach to intensity and rep ranges, this program is perfect for lifters looking to push their limits and achieve tangible results in just one week. Equip yourself with a full gym and get ready to transform your training routine!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.6%
Triceps
11.5%
Chest
11.5%
Lats
11.5%
Quadriceps
10%
Front Delts
6.4%
Biceps
6.4%
Glutes
6.4%
Hamstrings
5.7%
Middle Delts
3.6%
Calves
3.6%
Rear Delts
2.9%
Abs
2.1%
Adductors
1.4%
Lower Back
1.4%
Forearms
0.7%
Abductors
0.7%
Other
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Dip (Bodyweight)
4
12 reps
RPE 8.5
3
Chest Fly (Machine)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
4
Overhead Press (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Bicep Curl (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
4
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
5
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 10
RPE 10
6
Standing Pullover (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Deadlift (Barbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Standing Calf Raise
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Dip (Bodyweight)
4
12 reps
RPE 8.5
3
Chest Fly (Machine)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
4
Overhead Press (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Bicep Curl (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
4
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
5
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 10
RPE 10
6
Standing Pullover (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Deadlift (Barbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Standing Calf Raise
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@10
2
Dip (Bodyweight)
4 Sets
12 Reps
@8.5
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8
@10
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@10
Day 2
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@10
@10
@10
@10
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8
@10
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
@10
@10
@10
@10
4
Face Pull
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@10
5
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@8
@10
@10
6
Standing Pullover (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8
@10
2
Deadlift (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@10
3
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@7
@8
@8
@10
4
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@7
@8
@8
@10
Day 5
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@10
2
Dip (Bodyweight)
4 Sets
12 Reps
@8.5
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8
@10
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@10
Day 6
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@10
@10
@10
@10
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8
@10
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
@10
@10
@10
@10
4
Face Pull
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@10
5
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@8
@10
@10
6
Standing Pullover (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@10
Day 7
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8
@10
2
Deadlift (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@10
3
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@7
@8
@8
@10
4
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@7
@8
@8
@10
Day 4
1
Walk
1 Set
60 mins
@6