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Bubba Builder 😡

by Michael J.
3 athletes joined

Program Description

Use Power Matrix Chart to Determine Your working Sets. Once sets are hit for 2 weeks in a row, you increase 1rm range. Accessories are used to address week points. 1-2 hard sets

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Apr 05, 2025 03:48
  • Last Edited
    May 08, 2025 11:28
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.4%
Hamstrings
13.4%
Triceps
10.1%
Quadriceps
10.1%
Abs
8.9%
Lats
8.9%
Upper Back
8.9%
Middle Delts
7.8%
Front Delts
7.3%
Lower Back
4.5%
Biceps
4.5%
Adductors
1.7%
Rear Delts
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Shoulder Press (Machine)
3
5-8 reps
-
4
Tricep Pushdown (Cable)
3
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3-6 reps
6-9 reps
-
-
2
Hip Thrust (Machine)
1
1
3-6 reps
6-9 reps
-
-
3
Pull-Up (Assisted)
5
2-5 reps
-
4
Single Arm Iso Row
3
5-8 reps
-
5
Leg Raise (Captain's Chair)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
6-9 reps
9-12 reps
-
-
2
Lying Leg Curl
2
9-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
1
3-6 reps
6-9 reps
-
-
4
Squat (Barbell)
3
5-8 reps
-
5
Single Leg Press
1
1
6-9 reps
9-12 reps
-
-
6
Decline Crunch (Weighted)
1
1
6-9 reps
9-12 reps
-
-
Week 1
1 / 1 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
-
2
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
-
3
Shoulder Press (Machine)
3 Sets
5-8 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
9-12 Reps
-
Day 2
1
Trap Bar Deadlift
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
2
Hip Thrust (Machine)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
3
Pull-Up (Assisted)
5 Sets
2-5 Reps
-
4
Single Arm Iso Row
3 Sets
5-8 Reps
-
5
Leg Raise (Captain's Chair)
1 Set
8-12 Reps
-
Day 3
1
Back Extension (Weighted)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
2
Lying Leg Curl
2 Sets
9-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
4
Squat (Barbell)
3 Sets
5-8 Reps
-
5
Single Leg Press
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
6
Decline Crunch (Weighted)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-