Summer Powerbuilding
Unleash your strength and sculpt your physique this summer—12 weeks to power up and transform your body like never before!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 1 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @10 | ||
| 2 | Chest Supported Row (Machine) | 2 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @10 | ||
| 3 | Seated Row (Cable) | 1 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @10 | ||
| 4 | Single Arm Rear Delt Cable Fly | 1 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @10 | ||
| 5 | Shrug (Dumbbell) | 1 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @10 | ||
| 6 | Bicep Curl (EZ Bar) | 2 | 10–12 reps | @8.5 |
| 7 | Hammer Curl (Dumbbell) | 1 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 6–8 reps | @8.5 |
| 1 | 6–8 reps | @10 | ||
| 2 | Cable Crossover | 1 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @10 | ||
| 3 | Pull-Up (Weighted) | 2 | 6–8 reps | @8.5 |
| 1 | 6–8 reps | @10 | ||
| 4 | Lateral Raise (Cable) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 5 | Pendlay Row | 1 | 6–8 reps | @8.5 |
| 1 | 6–8 reps | @10 | ||
| 6 | Overhead Tricep Extension (Cable) | 1 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @10 | ||
| 7 | Bayesian Curl | 1 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 1 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @10 | ||
| 2 | High Bar Squat (Barbell) | 2 | 3–5 reps | @8.5 |
| 1 | 3–5 reps | @10 | ||
| 3 | Stiff Leg Deficit Deadlift | 2 | 6–8 reps | @8.5 |
| 1 | 6–8 reps | @10 | ||
| 4 | Leg Extension | 1 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @10 | ||
| 5 | Standing Calf Raise | 1 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 3–5 reps | @8.5 |
| 1 | 3–5 reps | @10 | ||
| 2 | Chest Press (Machine) | 1 | 8–12 reps | @8.5 |
| 1 | 8–12 reps | @10 | ||
| 3 | Shoulder Press (Machine) | 1 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @10 | ||
| 4 | Cable Crossover | 1 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @10 | ||
| 5 | Lateral Raise (Cable) | 1 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @10 | ||
| 6 | Overhead Tricep Extension (Cable) | 1 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @10 | ||
| 7 | Tricep Kickback | 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 2 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @10 | ||
| 2 | Stiff Leg Deadlift | 1 | 6–8 reps | @8.5 |
| 1 | 6–8 reps | @10 | ||
| 3 | Leg Extension | 1 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @10 | ||
| 4 | Leg Curl | 1 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @10 | ||
| 5 | Hip Adductor (Machine) | 1 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @10 | ||
| 6 | Hip Abductor (Machine) | 1 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @10 | ||
| 7 | Standing Calf Raise | 1 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Summer Powerbuilding is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Summer Powerbuilding is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Summer Powerbuilding is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
