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Powerbuilding Muscle Focus (5 day)

by Tyler V.

Program Description

Powerlifting offseason style training with emphasis on muscle building.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 17, 2025 04:57
  • Last Edited
    May 30, 2025 05:11
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
68%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
10-15 reps
RPE 7-8
4
Dip (Weighted)
3
10-15 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
71%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
10-15 reps
RPE 7-8
4
Dip (Weighted)
3
10-15 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
10-15 reps
RPE 7-8
4
Dip (Weighted)
3
10-15 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
75%
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 7-8
3
Barbell Row
2
10-15 reps
RPE 7-8
4
Dip (Weighted)
2
10-15 reps
RPE 8-9
5
Bicep Curl (Barbell)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
76%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
10-15 reps
RPE 7-8
4
Dip (Weighted)
3
10-15 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
78%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
10-15 reps
RPE 7-8
4
Dip (Weighted)
3
10-15 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-8
3
Barbell Row
3
10-15 reps
RPE 7-8
4
Dip (Weighted)
3
10-15 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
82%
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 7-8
3
Barbell Row
2
10-15 reps
RPE 7-8
4
Dip (Weighted)
2
10-15 reps
RPE 8-9
5
Bicep Curl (Barbell)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
68%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
5
Decline Sit Up (Weighted)
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
71%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
5
Decline Sit Up (Weighted)
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
5
Decline Sit Up (Weighted)
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
75%
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Curl
2
10-15 reps
RPE 8-9
4
Seated Calf Raise
2
10-15 reps
RPE 8-9
5
Decline Sit Up (Weighted)
2
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
76%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
5
Decline Sit Up (Weighted)
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
78%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
5
Decline Sit Up (Weighted)
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Seated Calf Raise
3
10-15 reps
RPE 8-9
5
Decline Sit Up (Weighted)
3
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
82%
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Curl
2
10-15 reps
RPE 8-9
4
Seated Calf Raise
2
10-15 reps
RPE 8-9
5
Decline Sit Up (Weighted)
2
10-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
10 reps
85%
66%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7-8
4
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
9 reps
87.5%
68%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7-8
4
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
8 reps
90%
70%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7-8
4
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
4 reps
85%
70%
2
Bench Press (Close Grip)
2
6-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-8
4
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
7 reps
90%
72%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7-8
4
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
7 reps
92.5%
74%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7-8
4
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
7 reps
95%
76%
2
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7-8
4
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
76%
2
Bench Press (Close Grip)
2
6-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-8
4
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
4
Face Pull
3
10-15 reps
RPE 8-9
5
Hammer Curl
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
4
Face Pull
3
10-15 reps
RPE 8-9
5
Hammer Curl
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
4
Face Pull
3
10-15 reps
RPE 8-9
5
Hammer Curl
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8-9
4
Face Pull
2
10-15 reps
RPE 8-9
5
Hammer Curl
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
4
Face Pull
3
10-15 reps
RPE 8-9
5
Hammer Curl
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
4
Face Pull
3
10-15 reps
RPE 8-9
5
Hammer Curl
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
4
Face Pull
3
10-15 reps
RPE 8-9
5
Hammer Curl
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
AMRAP
RPE 8-9
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8-9
4
Face Pull
2
10-15 reps
RPE 8-9
5
Hammer Curl
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
68%
2
Leg Press
3
10-15 reps
RPE 7-8
3
Leg Extension
3
10-15 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 8-9
5
Ab Wheel
3
10-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
71%
2
Leg Press
3
10-15 reps
RPE 7-8
3
Leg Extension
3
10-15 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 8-9
5
Ab Wheel
3
10-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Leg Press
3
10-15 reps
RPE 7-8
3
Leg Extension
3
10-15 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 8-9
5
Ab Wheel
3
10-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
75%
2
Leg Press
2
10-15 reps
RPE 7-8
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Calf Raise (Leg Press)
2
10-15 reps
RPE 8-9
5
Ab Wheel
2
10-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
76%
2
Leg Press
3
10-15 reps
RPE 7-8
3
Leg Extension
3
10-15 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 8-9
5
Ab Wheel
3
10-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
78%
2
Leg Press
3
10-15 reps
RPE 7-8
3
Leg Extension
3
10-15 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 8-9
5
Ab Wheel
3
10-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Leg Press
3
10-15 reps
RPE 7-8
3
Leg Extension
3
10-15 reps
RPE 8-9
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 8-9
5
Ab Wheel
3
10-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
82%
2
Leg Press
2
10-15 reps
RPE 7-8
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Calf Raise (Leg Press)
2
10-15 reps
RPE 8-9
5
Ab Wheel
2
10-20 reps
RPE 8-9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
68%
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@7-8
3
Barbell Row
3 Sets
10-15 Reps
@7-8
4
Dip (Weighted)
3 Sets
10-15 Reps
@8-9
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@8-9
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
68%
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-8
3
Leg Curl
3 Sets
10-15 Reps
@8-9
4
Seated Calf Raise
3 Sets
10-15 Reps
@8-9
5
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
@8-9
Day 3
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
10 Reps
85%
66%
2
Bench Press (Close Grip)
3 Sets
6-10 Reps
@7-8
3
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7-8
4
Overhead Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@7-8
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8-9
Day 4
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
@8-9
2
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@8-9
3
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@8-9
4
Face Pull
3 Sets
10-15 Reps
@8-9
5
Hammer Curl
3 Sets
10-15 Reps
@8-9
Day 5
1
Deadlift (Barbell)
4 Sets
8 Reps
68%
2
Leg Press
3 Sets
10-15 Reps
@7-8
3
Leg Extension
3 Sets
10-15 Reps
@8-9
4
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@8-9
5
Ab Wheel
3 Sets
10-20 Reps
@8-9