Powerbuilding
Strength/hypertrophu
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 6–8 reps | @7 |
| 1 | 3–5 reps | @9 | ||
| 2 | 3–5 reps | @10 | ||
| 2 | Leg Extension | 4 | 8 reps | @10 |
| 3 | Calf Raise (Leg Press) | 4 | 10 reps | @10 |
| 4 | Leg Press (45 Degrees) | 1 | 40 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bicep Curl (Dumbbell) | 3 | 8 reps | @10 |
| 1B | Hammer Curl | 3 | 8 reps | @10 |
| 2 | Single Arm Tricep Extension (Cable) | 3 | 8–10 reps | @10 |
| 3 | Concentration Curl | 3 | 10 reps | @10 |
| 4 | Tricep Rope Push Down (Cable) | 3 | 10 reps | @10 |
| 5 | Bicep Curl (Cable) | 2 | 30 reps | @10 |
| 6 | Tricep Extension (Dumbbell) | 2 | 12 reps | @10 |
| 7 | V-Handle Tricep Pushdown (Cable) | 2 | 30 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 6–8 reps | @7 |
| 1 | 4–6 reps | @8.5 | ||
| 3 | 4–6 reps | @10 | ||
| 2 | Lying Leg Curl | 3 | 8–12 reps | @10 |
| 3 | Bicep Curl (EZ Bar) | 3 | 8 reps | @10 |
| 4 | Romanian Deadlift (Barbell) | 3 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 6–8 reps | @8 |
| 3 | 6–8 reps | @10 | ||
| 2 | Bench Press (Close Grip) | 2 | 8 reps | @10 |
| 3 | Single Arm Tricep Extension (Cable) | 3 | 10–12 reps | @10 |
| 4 | Chest Fly (Cable) | 3 | 8–10 reps | @10 |
| 5 | Lateral Raise (Dumbbell) | 3 | 10 reps | @10 |
| 6 | Dip (Weighted) | 2 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 8 reps | @6 |
| 3 | 8 reps | @10 | ||
| 2 | Concentration Curl | 3 | 10 reps | @10 |
| 3 | Lateral Raise (Dumbbell) | 3 | 8–10 reps | @10 |
| Superset | ||||
| 4A | Rear Delt Fly (Cable) | 3 | AMRAP | @10 |
| 4B | Front Raise | 3 | AMRAP | @10 |
| 5 | Hammer Curl | 3 | 10 reps | @10 |
| 6 | Face Pull | 2 | 10 reps | @10 |
| 7 | Bicep Curl (Cable) | 2 | 30 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 6–8 reps | @10 |
| 2 | Shrug (Dumbbell) | 2 | 8 reps | @10 |
| 3 | Seated Row (Cable) | 2 | 8 reps | @10 |
| 4 | Side Crunch (Cable) | 3 | 10 reps | @10 |
| 5 | Dumbbell Row | 3 | 8 reps | @10 |
| 6 | Hanging Leg Raise | 2 | 10 reps | @10 |
| 7 | Bicep Curl (EZ Bar) | 2 | 20 reps | @10 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 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 10 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 60 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.
Powerbuilding is structured around 6 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
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
