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Program Description

Unleash your strength with the Powerbuilding program, a comprehensive 5-week journey designed to blend bodybuilding aesthetics with powerlifting strength. This program features 25 training days packed with a variety of exercises targeting all major muscle groups, utilizing a full gym setup. Perfect for novices, you'll build a solid foundation while improving your lifting technique and muscle definition. Get ready to transform your physique and elevate your performance!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 16, 2025 06:41
  • Last Edited
    Jul 16, 2025 07:09
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Bench Press (Barbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Chest Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Bench Press (Barbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Chest Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Bench Press (Barbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Chest Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Bench Press (Barbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Chest Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Bench Press (Barbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Chest Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Deadlift (Barbell)
1
1
10 reps
5 reps
RPE 9
RPE 9
3
Barbell Row
2
8 reps
RPE 9
4
Lat Pulldown
2
8 reps
RPE 8
5
Dumbbell Row
2
8 reps
RPE 8
6
High Row
2
8 reps
RPE 8
7
Seated Row (Cable)
3
10 reps
RPE 7
8
Chest Supported Row (Dumbbell)
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Deadlift (Barbell)
1
1
10 reps
5 reps
RPE 9
RPE 9
3
Barbell Row
2
8 reps
RPE 9
4
Lat Pulldown
2
8 reps
RPE 8
5
Dumbbell Row
2
8 reps
RPE 8
6
High Row
2
8 reps
RPE 8
7
Seated Row (Cable)
3
10 reps
RPE 7
8
Chest Supported Row (Dumbbell)
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Deadlift (Barbell)
1
1
10 reps
5 reps
RPE 9
RPE 9
3
Barbell Row
2
8 reps
RPE 9
4
Lat Pulldown
2
8 reps
RPE 8
5
Dumbbell Row
2
8 reps
RPE 8
6
High Row
2
8 reps
RPE 8
7
Seated Row (Cable)
3
10 reps
RPE 7
8
Chest Supported Row (Dumbbell)
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Deadlift (Barbell)
1
1
10 reps
5 reps
RPE 9
RPE 9
3
Barbell Row
2
8 reps
RPE 9
4
Lat Pulldown
2
8 reps
RPE 8
5
Dumbbell Row
2
8 reps
RPE 8
6
High Row
2
8 reps
RPE 8
7
Seated Row (Cable)
3
10 reps
RPE 7
8
Chest Supported Row (Dumbbell)
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Deadlift (Barbell)
1
1
10 reps
5 reps
RPE 9
RPE 9
3
Barbell Row
2
8 reps
RPE 9
4
Lat Pulldown
2
8 reps
RPE 8
5
Dumbbell Row
2
8 reps
RPE 8
6
High Row
2
8 reps
RPE 8
7
Seated Row (Cable)
3
10 reps
RPE 7
8
Chest Supported Row (Dumbbell)
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
-
2
Overhead Press (Barbell)
2
8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
12 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
-
5B
Rear Delt Fly (Dumbbell)
3
-
6
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
-
2
Overhead Press (Barbell)
2
8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
12 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
-
5B
Rear Delt Fly (Dumbbell)
3
-
6
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
-
2
Overhead Press (Barbell)
2
8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
12 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
-
5B
Rear Delt Fly (Dumbbell)
3
-
6
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
-
2
Overhead Press (Barbell)
2
8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
12 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
-
5B
Rear Delt Fly (Dumbbell)
3
-
6
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
-
2
Overhead Press (Barbell)
2
8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
12 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
-
5B
Rear Delt Fly (Dumbbell)
3
-
6
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Barbell)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Barbell)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Barbell)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Barbell)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Barbell)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Tricep Extension (Dumbbell)
3
12 reps
-
2A
21s (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Tricep Extension (Dumbbell)
3
12 reps
-
2A
21s (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Tricep Extension (Dumbbell)
3
12 reps
-
2A
21s (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Tricep Extension (Dumbbell)
3
12 reps
-
2A
21s (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Tricep Extension (Dumbbell)
3
12 reps
-
2A
21s (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
Week 1
1 / 5 Weeks
Day 2
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
-
2
Deadlift (Barbell)
1 Set
1 Set
10 Reps
5 Reps
@9
@9
3
Barbell Row
2 Sets
8 Reps
@9
4
Lat Pulldown
2 Sets
8 Reps
@8
5
Dumbbell Row
2 Sets
8 Reps
@8
6
High Row
2 Sets
8 Reps
@8
7
Seated Row (Cable)
3 Sets
10 Reps
@7
8
Chest Supported Row (Dumbbell)
2 Sets
@8
Day 3
1
Pull-Up (Bodyweight)
2 Sets
8 Reps
-
2
Overhead Press (Barbell)
2 Sets
8 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@8
4
Shoulder Press (Machine)
2 Sets
12 Reps
@7.5
5A
Lateral Raise (Dumbbell)
3 Sets
-
5B
Rear Delt Fly (Dumbbell)
3 Sets
-
6
Reverse Pec Deck
2 Sets
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
2
Squat (Barbell)
2 Sets
8 Reps
@9
3
Leg Extension
2 Sets
12 Reps
-
4
Lying Leg Curl
2 Sets
12 Reps
-
Day 5
1A
Bicep Curl (Dumbbell)
3 Sets
-
1B
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
2A
21s (EZ Bar)
3 Sets
-
2B
Tricep Pushdown (Cable)
3 Sets
-
Day 1
1
Chest Fly (Machine)
3 Sets
-
2
Bench Press (Barbell)
2 Sets
-
3
Incline Bench Press (Dumbbell)
2 Sets
-
4
Incline Bench Press (Smith Machine)
2 Sets
-
5
Chest Fly (Cable)
3 Sets
-