Program Description
advanced bodybuilding/ powerlifting program
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout120 minutes
- CreatedApr 29, 2024 06:40
- Last EditedJun 18, 2025 11:06
Summary
Unleash your potential with this 12-week advanced bodybuilding and powerlifting program, designed for serious lifters ready to push their limits. Over the course of 4 weeks, you'll train 6 days a week, focusing on compound movements and targeted muscle groups to build strength and muscle mass. Each workout combines high-intensity lifts like the bench press and deadlift with accessory exercises to ensure balanced development. Get ready to transform your physique and elevate your performance in the gym!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
10 reps
-
3
High Row
3
10 reps
-
4
Lying Pullover (Cable)
3
10-12 reps
-
5A
Alternating Dumbbell Curl
4
10-12 reps
-
5B
Tricep Rope Push Down (Cable)
4
10-12 reps
-
6A
Hammer Curl
3
10-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6C
Single Arm Tricep Extension (Cable)
2
AMRAP
-
7
Behind the Back barbell curl
4
AMRAP
-
8
Plate Curl Twist
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
High Row
4
10 reps
-
3
Wide Grip Lat Pulldown
4
12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5A
Incline Curl (Dumbbell)
4
8 reps
-
5B
Tricep Kickback
4
12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
4
8-10 reps
-
6B
Bicep Curl (Cable)
4
10 reps
-
6C
Katana Extension
3
AMRAP
-
7
Reverse Bicep Curl (Dumbbell)
4
AMRAP
-
8
Plate Curl Twist
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
-
3
Seated Row (Machine)
3
AMRAP
-
4
Standing Pullover (Cable)
3
AMRAP
-
5A
Bicep Curl (EZ Bar)
4
10 reps
-
5B
Skull Crusher
4
10 reps
-
5C
Alternating Dumbbell Curl
4
10 reps
-
6A
Tricep Extension (Cable)
3
8-10 reps
-
6B
Hammer Curl
3
8-10 reps
-
6C
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Plate Curl Twist
3
1 mins
-
8
Wrist Curls
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lying Pullover (Cable)
4
AMRAP
-
5A
Bicep Curl (Cable)
4
10 reps
-
5B
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
6
Preacher Curl (Barbell)
3
8-10 reps
-
7
Katana Extension
3
8-10 reps
-
8
Incline Curl (Dumbbell)
3
10 reps
-
9
Behind the Back barbell curl
4
AMRAP
-
10
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
85%
70%
2
Seated Overhead Press (Barbell)
3
10 reps
-
3A
Chest Fly (Cable)
4
10 reps
-
3B
Rear Delt Fly (Machine)
3
1
10-12 reps
-
-
-
3C
Incline Bench Press (Dumbbell)
4
10 reps
-
4A
Lateral Raise (Cable)
3
10 reps
-
4B
Front Raise
3
AMRAP
-
4C
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Hanging Leg Raise
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
95%
75%
2
Floor Press (Barbell)
4
8-10 reps
60%
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
4
10 reps
-
5B
Face Pull
4
12 reps
-
6
Hanging Leg Raise
4
AMRAP
-
7
Cable Crunch
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
6 reps
90%
70%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Cable)
2
AMRAP
-
4
Rear Delt Fly (Machine)
2
AMRAP
-
5
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
6
Incline Bench Press (Smith Machine)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Knee Raise (Captain's Chair)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1 reps
8 reps
8 reps
85%
80%
75%
2
Floor Press (Barbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Chest Fly (Machine)
3
AMRAP
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Incline Bench Press (Smith Machine)
4
12 reps
-
7
Face Pull
4
12 reps
-
8
Cable Crunch
4
15 reps
-
9
Knee Raise (Captain's Chair)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
heel elevated squat
1
AMRAP
50%
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Press
4
8-10 reps
-
5
Leg Extension
4
AMRAP
-
6
Seated Hamstring Curl
4
AMRAP
-
7
Goblet Squat
3
8 reps
-
8A
Standing Calf Raise
3
20 reps
-
8B
Sissy Squat
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2 reps
80%
2
Squat (Barbell)
3
6 reps
70%
3
Leg Press
3
AMRAP
-
4
Leg Extension
4
12-15 reps
-
5
Seated Hamstring Curl
4
12-15 reps
-
6A
Romanian Deadlift (Dumbbell)
3
12 reps
-
6B
Goblet Squat
3
12 reps
-
6C
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2 reps
75%
2
Squat (Barbell)
4
6 reps
70%
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Leg Press
4
8 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1 reps
90%
2
Squat (Barbell)
2
1
8 reps
8 reps
75%
80%
3
Leg Press
3
AMRAP
-
4
Leg Extension
4
12 reps
-
5
Hamstring Curl
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Hack Squat
2
AMRAP
-
8
Standing Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1 reps
1 reps
4 reps
90%
70%
60%
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
1
AMRAP
-
4
Dumbbell Row
3
8 reps
RPE 10
5
Lying Pullover (Cable)
2
10 reps
-
6
Lying Pullover (Cable)
1
AMRAP
-
7
Lat Pulldown (Single Arm)
2
AMRAP
-
8
Seated Row (Cable)
4
10 reps
-
9A
Bicep Curl (EZ Bar)
4
10 reps
-
9B
Skull Crusher
4
10 reps
-
10A
Hammer Curl
4
AMRAP
-
10B
Tricep Pushdown (Cable)
4
AMRAP
-
11A
Bicep Curl (Cable)
3
10 reps
-
11B
Tricep Pushdown (Cable)
2
AMRAP
-
12
Wrist Curls
3
AMRAP
-
13
Reverse Bicep Curl (EZ Bar)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
6 reps
90%
75%
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Underhand Lat Pulldown
4
12 reps
-
4
Lying Pullover (Cable)
3
15 reps
-
5A
Hammer Curl
4
10 reps
-
5B
Single Arm Pushdown
4
AMRAP
-
6A
Spider Curl
3
10-12 reps
-
6B
Skull Crusher
3
10-12 reps
-
6C
Preacher Curl (Dumbbell)
3
AMRAP
-
7
Wrist Curls
4
15 reps
-
8
Behind the Back barbell curl
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
6 reps
90%
75%
2
Lat Pulldown
3
10 reps
-
3
High Row
4
12 reps
-
4
Wide Grip Lat Pulldown
4
10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Bicep Curl (Cable)
4
10 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7A
Skull Crusher
2
AMRAP
-
7B
Preacher Curl (Barbell)
2
AMRAP
-
8
Wrist Curls
4
AMRAP
-
9
Wrist Curls
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
5 reps
5 reps
90%
75%
80%
2
Pull-Up (Weighted)
3
AMRAP
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
5
Lying Pullover (Cable)
3
15 reps
-
6A
Bicep Curl (Cable)
3
8 reps
-
6B
Tricep Pushdown (Cable)
4
AMRAP
-
7
Preacher Curl (Barbell)
3
8 reps
-
8
Katana Extension
3
8 reps
-
9
Incline Curl (Dumbbell)
4
12 reps
-
10
Reverse Bicep Curl (Dumbbell)
4
12 reps
-
11
Wrist Curls
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Bench Press (Dumbbell)
4
8 reps
-
3A
Overhead Press (Machine)
3
10 reps
-
3B
Chest Fly (Cable)
3
AMRAP
-
3C
Front Raise
3
12 reps
-
4
Decline Bench Press (Barbell)
2
AMRAP
-
5
Shrug (Barbell)
2
AMRAP
-
6
Knee Raise (Captain's Chair)
4
12 reps
-
7
Decline Crunch (Weighted)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Bench Press (Close Grip)
3
2
8 reps
6 reps
50%
60%
3
Landmine Press
4
10 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5A
Push Up (Weighted)
3
AMRAP
-
5B
Lateral Raise (Dumbbell)
4
12 reps
-
5C
Shrug (Dumbbell)
4
AMRAP
-
6
Cable Crunch
3
AMRAP
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5 reps
5 reps
75%
80%
2
Bench Press (Dumbbell)
3
8 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4A
Chest Fly (Cable)
4
AMRAP
-
4B
Lateral Raise (Cable)
4
AMRAP
-
5A
Rear Delt Fly (Dumbbell)
2
10 reps
-
5B
Shrug (Dumbbell)
4
AMRAP
-
6
Hanging Leg Raise
4
15 reps
-
7
V-Up
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bench Press (Close Grip)
2
8 reps
55%
3A
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3B
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Dip (Weighted)
4
AMRAP
-
7
Knee Raise (Captain's Chair)
3
AMRAP
-
8
Cable Crunch
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2
1 reps
5 reps
8 reps
95%
80%
65%
2
Deadlift (Barbell)
4
2
8 reps
4 reps
70%
85%
3
Split Squat (Dumbbell)
4
10-12 reps
-
4
Leg Extension
4
AMRAP
-
5
Seated Hamstring Curl
4
AMRAP
-
6
Single Leg Press
4
15 reps
-
7
Standing Calf Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Split Squat (Smith Machine)
4
10 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Hack Squat
3
10 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Leg Extension
4
6 reps
-
5
Single Leg Press
4
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Press
4
10 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
4
15 reps
-
6A
Goblet Squat
4
8 reps
-
6B
Standing Calf Raise
3
20 reps
-
Week 1
1 / 4 Weeks
Day 5
1
Bench Press (Barbell)4 Sets
4 Reps
80%
2
Bench Press (Dumbbell)4 Sets
8 Reps
-
3A
Overhead Press (Machine)3 Sets
10 Reps
-
3B
Chest Fly (Cable)3 Sets
AMRAP
-
3C
Front Raise3 Sets
12 Reps
-
4
Decline Bench Press (Barbell)2 Sets
AMRAP
-
5
Shrug (Barbell)2 Sets
AMRAP
-
6
Knee Raise (Captain's Chair)4 Sets
12 Reps
-
7
Decline Crunch (Weighted)4 Sets
12 Reps
-
Day 4
1
Deadlift (Barbell)1 Set
1 Set
3 Sets
1 Reps
1 Reps
4 Reps
90%
70%
60%
2
Lat Pulldown (Neutral Grip)3 Sets
12 Reps
-
3
Lat Pulldown (Neutral Grip)1 Set
AMRAP
-
4
Dumbbell Row3 Sets
8 Reps
@10
5
Lying Pullover (Cable)2 Sets
10 Reps
-
6
Lying Pullover (Cable)1 Set
AMRAP
-
7
Lat Pulldown (Single Arm)2 Sets
AMRAP
-
8
Seated Row (Cable)4 Sets
10 Reps
-
9A
Bicep Curl (EZ Bar)4 Sets
10 Reps
-
9B
Skull Crusher4 Sets
10 Reps
-
10A
Hammer Curl4 Sets
AMRAP
-
10B
Tricep Pushdown (Cable)4 Sets
AMRAP
-
11A
Bicep Curl (Cable)3 Sets
10 Reps
-
11B
Tricep Pushdown (Cable)2 Sets
AMRAP
-
12
Wrist Curls3 Sets
AMRAP
-
13
Reverse Bicep Curl (EZ Bar)3 Sets
AMRAP
-
Day 1
1
Pull-Up (Weighted)3 Sets
10 Reps
-
2
Wide Grip Lat Pulldown4 Sets
10 Reps
-
3
High Row3 Sets
10 Reps
-
4
Lying Pullover (Cable)3 Sets
10-12 Reps
-
5A
Alternating Dumbbell Curl4 Sets
10-12 Reps
-
5B
Tricep Rope Push Down (Cable)4 Sets
10-12 Reps
-
6A
Hammer Curl3 Sets
10-12 Reps
-
6B
Overhead Tricep Extension (Cable)3 Sets
10-12 Reps
-
6C
Single Arm Tricep Extension (Cable)2 Sets
AMRAP
-
7
Behind the Back barbell curl4 Sets
AMRAP
-
8
Plate Curl Twist3 Sets
AMRAP
-
Day 6
1
Squat (Barbell)1 Set
3 Sets
2 Sets
1 Reps
5 Reps
8 Reps
95%
80%
65%
2
Deadlift (Barbell)4 Sets
2 Sets
8 Reps
4 Reps
70%
85%
3
Split Squat (Dumbbell)4 Sets
10-12 Reps
-
4
Leg Extension4 Sets
AMRAP
-
5
Seated Hamstring Curl4 Sets
AMRAP
-
6
Single Leg Press4 Sets
15 Reps
-
7
Standing Calf Raise3 Sets
12-15 Reps
-
Day 2
1
Bench Press (Barbell)1 Set
3 Sets
1 Reps
6 Reps
85%
70%
2
Seated Overhead Press (Barbell)3 Sets
10 Reps
-
3A
Chest Fly (Cable)4 Sets
10 Reps
-
3B
Rear Delt Fly (Machine)3 Sets
1 Set
10-12 Reps
-
-
-
3C
Incline Bench Press (Dumbbell)4 Sets
10 Reps
-
4A
Lateral Raise (Cable)3 Sets
10 Reps
-
4B
Front Raise3 Sets
AMRAP
-
4C
Lateral Raise (Dumbbell)2 Sets
AMRAP
-
5
Hanging Leg Raise4 Sets
12 Reps
-
6
Cable Crunch4 Sets
12 Reps
-
Day 3
1
Squat (Barbell)4 Sets
6 Reps
70%
2
heel elevated squat1 Set
AMRAP
50%
3
Romanian Deadlift (Dumbbell)4 Sets
12 Reps
-
4
Leg Press4 Sets
8-10 Reps
-
5
Leg Extension4 Sets
AMRAP
-
6
Seated Hamstring Curl4 Sets
AMRAP
-
7
Goblet Squat3 Sets
8 Reps
-
8A
Standing Calf Raise3 Sets
20 Reps
-
8B
Sissy Squat3 Sets
AMRAP
-