A 12 Week Advanced Bodybuilding/ Powerlifting Program (1)
Strength and Hypertrophy training
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| Superset | |||
| 5A | Alternating Dumbbell Curl | 4 | 10–12 reps |
| 5B | Tricep Rope Push Down (Cable) | 4 | 10–12 reps |
| Superset | |||
| 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 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1 rep | 85% |
| 3 | 6 reps | 70% | ||
| 2 | Seated Overhead Press (Barbell) | 3 | 10 reps | — |
| Superset | ||||
| 3A | Chest Fly (Cable) | 4 | 10 reps | — |
| 3B | Rear Delt Fly (Machine) | 3 | 10–12 reps | — |
| 1 | — | — | ||
| 3C | Incline Bench Press (Dumbbell) | 4 | 10 reps | — |
| Superset | ||||
| 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 | — |
| # | 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 | — |
| Superset | ||||
| 8A | Standing Calf Raise | 3 | 20 reps | — |
| 8B | Sissy Squat | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 1 rep | 90% |
| 1 | 1 rep | 70% | ||
| 3 | 4 reps | 60% | ||
| 2 | Lat Pulldown (Neutral Grip) | 3 | 12 reps | — |
| 3 | Lat Pulldown (Neutral Grip) | 1 | AMRAP | — |
| 4 | Dumbbell Row | 3 | 8 reps | @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 | — |
| Superset | ||||
| 9A | Bicep Curl (EZ Bar) | 4 | 10 reps | — |
| 9B | Skull Crusher | 4 | 10 reps | — |
| Superset | ||||
| 10A | Hammer Curl | 4 | AMRAP | — |
| 10B | Tricep Pushdown (Cable) | 4 | AMRAP | — |
| Superset | ||||
| 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 | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 4 reps | 80% |
| 2 | Bench Press (Dumbbell) | 4 | 8 reps | — |
| Superset | ||||
| 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 | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 1 rep | 95% |
| 3 | 5 reps | 80% | ||
| 2 | 8 reps | 65% | ||
| 2 | Deadlift (Barbell) | 4 | 8 reps | 70% |
| 2 | 4 reps | 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 | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, A 12 Week Advanced Bodybuilding/ Powerlifting Program (1) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 120 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.
A 12 Week Advanced Bodybuilding/ Powerlifting Program (1) 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
A 12 Week Advanced Bodybuilding/ Powerlifting Program (1) 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
