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Power Building

by Neeraj K.

Program Description

Most strength athletes are very slow because of crap programs, I guarantee you after this program you'll be stronger, more muscular and agile.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 17, 2025 11:50
  • Last Edited
    Jun 18, 2025 11:13

Summary

Unleash your strength with the Power Building program, a comprehensive 6-week journey designed to sculpt your physique and boost your lifting prowess. This 7-day-a-week regimen combines heavy compound lifts with targeted accessory work, ensuring you build muscle and power effectively. Expect to tackle exercises like barbell squats, bench presses, and lunges, all tailored to maximize your gains. Whether you're a seasoned lifter or just starting out, this program will challenge you to push your limits and achieve impressive results. Get ready to transform your body and elevate your performance!
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Lunge (Dumbbell)
4
8 reps
60%
3
Romanian Deadlift (Dumbbell)
4
8 reps
70%
4
Leg Curl
4
8 reps
70%
5
Jump Squat
3
12 reps
RPE 7
6
Seated Calf Raise
4
12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Lunge (Dumbbell)
4
8 reps
70%
3
Romanian Deadlift (Dumbbell)
4
8 reps
75%
4
Leg Curl
4
8 reps
75%
5
Jump Squat
3
12 reps
RPE 7
6
Seated Calf Raise
2
2
12 reps
12 reps
75%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
4 reps
75%
80%
2
Lunge (Dumbbell)
2
2
8 reps
6 reps
75%
75%
3
Romanian Deadlift (Dumbbell)
4
8 reps
75%
4
Leg Curl
4
8 reps
75%
5
Jump Squat
3
12 reps
RPE 7
6
Seated Calf Raise
4
12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Lunge (Dumbbell)
4
6 reps
75%
3
Romanian Deadlift (Dumbbell)
2
2
8 reps
6 reps
80%
80%
4
Leg Curl
4
6 reps
80%
5
Jump Squat
3
12 reps
RPE 8
6
Seated Calf Raise
4
8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2-4 reps
2-3 reps
85%
90%
2
Lunge (Dumbbell)
4
4-6 reps
90%
3
Romanian Deadlift (Dumbbell)
4
6 reps
85%
4
Leg Curl
4
6 reps
85%
5
Jump Squat
3
12 reps
RPE 7
6
Seated Calf Raise
4
8 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1-3 reps
90%
2
Lunge (Dumbbell)
4
2-6 reps
90%
3
Romanian Deadlift (Dumbbell)
4
3-6 reps
90%
4
Leg Curl
4
3-6 reps
90%
5
Jump Squat
3
12 reps
RPE 8
6
Seated Calf Raise
4
6-8 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
60%
70%
2
Larsen Press (Barbell)
4
6 reps
70%
3
Push Press (Barbell)
1
3
8 reps
6 reps
60%
70%
4
Dip (Bodyweight)
4
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
8 reps
60%
6
Tricep Pushdown (Cable)
4
8 reps
60%
7
Narrow Push Up
3
10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
70%
75%
2
Larsen Press (Barbell)
4
6 reps
75%
3
Push Press (Barbell)
1
3
8 reps
6 reps
70%
75%
4
Dip (Bodyweight)
4
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
2
8 reps
8 reps
65%
70%
6
Tricep Pushdown (Cable)
4
8 reps
70%
7
Narrow Push Up
3
10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
75%
75%
2
Larsen Press (Barbell)
4
6 reps
75%
3
Push Press (Barbell)
1
3
8 reps
6 reps
75%
75%
4
Dip (Bodyweight)
4
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
8 reps
75%
6
Tricep Pushdown (Cable)
4
8 reps
75%
7
Narrow Push Up
3
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Larsen Press (Barbell)
4
6 reps
80%
3
Push Press (Barbell)
4
6 reps
80%
4
Dip (Bodyweight)
4
8 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
4
6 reps
80%
6
Tricep Pushdown (Cable)
2
2
8 reps
6 reps
80%
80%
7
Narrow Push Up
3
10 reps
RPE 7.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4-6 reps
3-5 reps
85%
90%
2
Larsen Press (Barbell)
4
3-6 reps
85%
3
Push Press (Barbell)
4
3-5 reps
85%
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
6 reps
85%
6
Tricep Pushdown (Cable)
4
6 reps
85%
7
Narrow Push Up
3
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
90%
2
Larsen Press (Barbell)
4
4-6 reps
90%
3
Push Press (Barbell)
4
3-6 reps
90%
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
4-8 reps
85%
6
Tricep Pushdown (Cable)
4
3-6 reps
90%
7
Narrow Push Up
3
10 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Bent Over Row (Barbell)
2
2
8 reps
6 reps
60%
60%
3
Lat Pulldown
3
8 reps
60%
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
5
Hyperextension
4
10 reps
RPE 6.5
6
Hammer Curl
3
8 reps
60%
7
Reverse Bicep Curl (Dumbbell)
4
8 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Bent Over Row (Barbell)
2
2
8 reps
6 reps
70%
70%
3
Lat Pulldown
4
8 reps
70%
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Hyperextension
4
12 reps
RPE 6.5
6
Hammer Curl
3
8 reps
70%
7
Reverse Bicep Curl (Dumbbell)
4
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Bent Over Row (Barbell)
2
2
8 reps
6 reps
75%
75%
3
Lat Pulldown
3
8 reps
75%
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
5
Hyperextension
4
10 reps
RPE 7.5
6
Hammer Curl
3
8 reps
75%
7
Reverse Bicep Curl (Dumbbell)
4
8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
80%
2
Bent Over Row (Barbell)
4
6 reps
80%
3
Lat Pulldown
3
6 reps
80%
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
5
Hyperextension
4
10 reps
RPE 8
6
Hammer Curl
3
8 reps
80%
7
Reverse Bicep Curl (Dumbbell)
2
2
8 reps
6 reps
80%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
85%
2
Bent Over Row (Barbell)
4
4-6 reps
85%
3
Lat Pulldown
3
5-8 reps
85%
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
5
Hyperextension
4
10 reps
RPE 8
6
Hammer Curl
3
6-8 reps
85%
7
Reverse Bicep Curl (Dumbbell)
2
2
6-8 reps
4-6 reps
85%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2-4 reps
90%
2
Bent Over Row (Barbell)
4
3-6 reps
90%
3
Lat Pulldown
3
3-6 reps
90%
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
5
Hyperextension
4
10 reps
RPE 8.5
6
Hammer Curl
3
4-8 reps
90%
7
Reverse Bicep Curl (Dumbbell)
4
3-6 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Deadlift (Barbell)
4
6 reps
65%
3
Leg Extension
4
10 reps
70%
4
Leg Curl
4
8 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Deadlift (Barbell)
4
6 reps
70%
3
Leg Extension
4
10 reps
70%
4
Leg Curl
4
8 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Deadlift (Barbell)
4
6 reps
75%
3
Leg Extension
4
10 reps
75%
4
Leg Curl
4
8 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
80%
2
Deadlift (Barbell)
4
6 reps
80%
3
Leg Extension
4
6-10 reps
80%
4
Leg Curl
4
6-8 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-4 reps
85%
2
Deadlift (Barbell)
4
4-6 reps
80%
3
Leg Extension
4
6-10 reps
85%
4
Leg Curl
4
4-8 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1-3 reps
90%
2
Deadlift (Barbell)
4
1-3 reps
90%
3
Leg Extension
4
4-8 reps
90%
4
Leg Curl
4
3-6 reps
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
70%
2
Larsen Press (Barbell)
2
2
8 reps
6 reps
70%
70%
3
Bent Over Row (Dumbbell)
4
10 reps
70%
4
Seated Overhead Press (Dumbbell)
4
8 reps
70%
5
Bench Press (Close Grip)
3
8 reps
70%
6
Hammer Curl
4
8 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
70%
2
Larsen Press (Barbell)
2
2
8 reps
6 reps
70%
70%
3
Bent Over Row (Dumbbell)
4
10 reps
70%
4
Seated Overhead Press (Dumbbell)
4
8 reps
70%
5
Bench Press (Close Grip)
3
8 reps
70%
6
Hammer Curl
4
8 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
75%
2
Larsen Press (Barbell)
2
2
8 reps
6 reps
75%
75%
3
Bent Over Row (Dumbbell)
4
10 reps
75%
4
Seated Overhead Press (Dumbbell)
4
8 reps
75%
5
Bench Press (Close Grip)
3
8 reps
75%
6
Hammer Curl
4
8 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
80%
2
Larsen Press (Barbell)
4
6-8 reps
80%
3
Bent Over Row (Dumbbell)
4
6-8 reps
80%
4
Seated Overhead Press (Dumbbell)
4
4-6 reps
80%
5
Bench Press (Close Grip)
3
4-6 reps
80%
6
Hammer Curl
4
6-8 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
4-8 reps
85%
2
Larsen Press (Barbell)
4
3-6 reps
85%
3
Bent Over Row (Dumbbell)
4
4-6 reps
85%
4
Seated Overhead Press (Dumbbell)
4
3-5 reps
85%
5
Bench Press (Close Grip)
3
3-6 reps
85%
6
Hammer Curl
4
4-8 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
3-5 reps
90%
2
Larsen Press (Barbell)
4
3-6 reps
90%
3
Bent Over Row (Dumbbell)
4
3-6 reps
90%
4
Seated Overhead Press (Dumbbell)
4
2-4 reps
90%
5
Bench Press (Close Grip)
3
1-3 reps
90%
6
Hammer Curl
4
3-6 reps
90%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
60%
2
Lunge (Dumbbell)
4 Sets
8 Reps
60%
3
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
70%
4
Leg Curl
4 Sets
8 Reps
70%
5
Jump Squat
3 Sets
12 Reps
@7
6
Seated Calf Raise
4 Sets
12 Reps
70%
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
60%
70%
2
Larsen Press (Barbell)
4 Sets
6 Reps
70%
3
Push Press (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
60%
70%
4
Dip (Bodyweight)
4 Sets
8 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
8 Reps
60%
6
Tricep Pushdown (Cable)
4 Sets
8 Reps
60%
7
Narrow Push Up
3 Sets
10 Reps
@6-7
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
60%
2
Bent Over Row (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
60%
60%
3
Lat Pulldown
3 Sets
8 Reps
60%
4
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@7
5
Hyperextension
4 Sets
10 Reps
@6.5
6
Hammer Curl
3 Sets
8 Reps
60%
7
Reverse Bicep Curl (Dumbbell)
4 Sets
8 Reps
60%
Day 5
1
Squat (Barbell)
4 Sets
6 Reps
65%
2
Deadlift (Barbell)
4 Sets
6 Reps
65%
3
Leg Extension
4 Sets
10 Reps
70%
4
Leg Curl
4 Sets
8 Reps
70%
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
70%
2
Larsen Press (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
70%
70%
3
Bent Over Row (Dumbbell)
4 Sets
10 Reps
70%
4
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
70%
5
Bench Press (Close Grip)
3 Sets
8 Reps
70%
6
Hammer Curl
4 Sets
8 Reps
70%
Day 4
1
Walk
1 Set
60 mins
@6
Day 7
1
Walk
1 Set
30 mins
@6