Intermediate–AdvancedFree

Balanced Power Specialization

An intermediate to advanced bodybuilding program built on effective lifts, structured progression, and flexible execution.

Samana· Apr 2026

Free on iOS & Android

Overview

Length

1 week

Days / week

5 days

Level

Advanced, Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

90 min

This program is designed for intermediate to advanced trainees looking to bring up lagging back thickness and arm size while maintaining strong chest and leg development. It addresses common physique imbalances by prioritizing upper back density, arm development, and overall structural balance. Built around proven movements and intelligent volume distribution, the program allows for flexibility in exercise selection to suit real gym environments without sacrificing progression. The focus is on consistent overload, high-quality execution, and long-term development. Additional emphasis is placed on often overlooked areas such as calves, forearms, abs, and neck to ensure a complete, well-developed physique with no weak points. The goal is to build a balanced, dense, and powerful physique that not only performs well but stands out visually. The program is typically run on a 2-days-on, 1-day-off rotation to support recovery and consistent performance, though additional rest days can be taken as needed. An optional fifth day is included for additional specialization work and is recommended for optimal growth, but not required. Structure: * Day 1 — Pull * Day 2 — Push * Day 3 — Pull (Posterior / Back Thickness Focus) * Day 4 — Full Body * Day 5 — Optional Specialization Sessions typically last 75–90 minutes depending on exercise selection and rest periods.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

10.9%

Biceps

10.4%

Triceps

10.4%

Lats

7.6%

Front Delts

6.9%

Calves

6.6%

Abs

6.6%

Forearms

6.4%

Hamstrings

6.2%

Middle Delts

5.9%

Neck

5.2%

Glutes

4.7%

Rear Delts

3.6%

Chest

3.3%

Quadriceps

2.8%

Lower Back

2.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Wide Grip Lat Pulldown	2	6–10 reps	@7.5–9
		1	6–10 reps	@9–9
2	T-Bar Row	3	8–12 reps	@7.5–9
3	Lat Pulldown (Single Arm)	2	8–12 reps	@8–9
Superset
4A	Incline Curl (Dumbbell)	2	6–12 reps	@8–10
		1	6–12 reps	@10–10
4B	Wrist Curls	2	8–12 reps	@9–10
5	Rear Delt Fly (Dumbbell)	2	10–15 reps	@9–10
6	Standing Calf Raise	3	8–12 reps	@9–10
Superset
7A	Neck Extension	2	10–15 reps	@8–9
7B	Abs Crunch (Machine)	2	8–12 reps	@8–10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	3	6–10 reps	@7.5–9
2	Pec Deck (Machine)	2	8–12 reps	@8–9
3	Shoulder Press (Plate Loaded)	3	8–12 reps	@7.5–9
4	Lateral Raise (Machine)	3	10–15 reps	@9–10
Superset
5A	Lying Tricep Extension (Barbell)	3	8–12 reps	@8–9
5B	Neck Curl	2	15–20 reps	@8–9
6	Incline Pushdown	2	10–15 reps	@9–10
Superset
7A	Bulgarian Split Squat (Dumbbell)	3	6–10 reps	@8–9
7B	Ab Wheel	2	8–12 reps	@8–9
8	Seated Calf Raise	3	8–12 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Hack Squat	2	4–8 reps	@7–9
		1	4–8 reps	@9–9
Superset
2A	Larsen Press (Barbell)	2	6–10 reps	@7.5–9
2B	Neck Curl	2	15–20 reps	@8–9
3	Lying Leg Curl	3	8–12 reps	@8–9
Superset
4A	Hyperextension	2	8–12 reps	@8–9
4B	Ab Wheel	2	8–12 reps	@8–10
5	Standing Behind Neck Shoulder Press (Barbell)	3	6–10 reps	@7–8.5
6	Lying Side Lateral Raise	2	10–15 reps	@9–10
7	Overhead Tricep Extension (Cable)	3	8–12 reps	@8–9
8	Standing Calf Raise	2	10–15 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Preacher Curl (Dumbbell)	3	6–10 reps	@8–10
Superset
2A	Tricep Pushdown (Cable)	3	8–12 reps	@9–10
2B	Single Arm Rear Delt Fly (Cable)	3	10–15 reps	@9–10
Superset
3A	Wrist Curls	3	8–12 reps	@9–10
3B	Neck Extension	3	15–20 reps	@8–9
Superset
4A	Reverse Curl (Barbell)	3	10–15 reps	@9–10
4B	Cable Wrist Curl	3	10–15 reps	@9–10
5	Seated Calf Raise	3	8–12 reps	@9–10
6	Abs Crunch (Machine)	3	10–15 reps	@8–10

#	Exercise	Sets	Reps	Load
1	Stiff Leg Deadlift	3	4–8 reps	@7–8.5
2	Chin-Up (Weighted)	3	6–10 reps	@7.5–9
3	T-Bar Row	3	6–10 reps	@7.5–9
4	Seated Row (Cable)	2	8–12 reps	@8–9
5	Preacher Curl (EZ Bar)	2	6–12 reps	@8–10
		1	6–12 reps	@10–10
Superset
6A	Hammer Curl (Dumbbell)	2	8–12 reps	@8–9
6B	Cable Wrist Curl	2	10–15 reps	@9–10
7	Standing Calf Raise	3	8–12 reps	@9–10
Superset
8A	Abs Crunch (Machine)	2	8–12 reps	@8–10
8B	Neck Extension	2	10–15 reps	@8–9

Common questions

Yes, Balanced Power Specialization is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 90 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.

Balanced Power Specialization 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Balanced Power Specialization 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.

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