logo
BoostcampPNG

The Power Play

by Ben P.

Program Description

Unleash your strength with "The Power Play," a dynamic 4-week program designed for those ready to elevate their lifting game. Committing to 6 days a week, you'll engage in a balanced blend of heavy lifts, explosive movements, and targeted accessory work to maximize your power output and muscle growth. Each session is crafted to challenge your limits while promoting recovery and adaptation. Get ready to transform your physique and performance with a structured approach that fits seamlessly into your training routine!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2025 03:12
  • Last Edited
    Aug 15, 2025 03:17
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Chest Fly (Cable)
3
10-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Chest Fly (Cable)
3
10-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Chest Fly (Cable)
3
10-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Chest Fly (Cable)
3
10-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
4
6-8 reps
RPE 9
4
T-Bar Row
3
8-10 reps
RPE 10
5
Reverse Pec Deck
4
12-15 reps
RPE 10
6
Shrug (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
4
6-8 reps
RPE 9
4
T-Bar Row
3
8-10 reps
RPE 10
5
Reverse Pec Deck
4
12-15 reps
RPE 10
6
Shrug (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
4
6-8 reps
RPE 9
4
T-Bar Row
3
8-10 reps
RPE 10
5
Reverse Pec Deck
4
12-15 reps
RPE 10
6
Shrug (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
4
6-8 reps
RPE 9
4
T-Bar Row
3
8-10 reps
RPE 10
5
Reverse Pec Deck
4
12-15 reps
RPE 10
6
Shrug (Barbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
6-8 reps
RPE 9
2
Leg Press
3
10-12 reps
RPE 9
3
Walking Lunge
3
20-24 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
6-8 reps
RPE 9
2
Leg Press
3
10-12 reps
RPE 9
3
Walking Lunge
3
20-24 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
6-8 reps
RPE 9
2
Leg Press
3
10-12 reps
RPE 9
3
Walking Lunge
3
20-24 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
6-8 reps
RPE 9
2
Leg Press
3
10-12 reps
RPE 9
3
Walking Lunge
3
20-24 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 10
4
Reverse Pec Deck
4
12-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 10
4
Reverse Pec Deck
4
12-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 10
4
Reverse Pec Deck
4
12-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 10
4
Reverse Pec Deck
4
12-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
3
Lat Pulldown
4
6-8 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
Reverse Pec Deck
4
12-15 reps
RPE 10
6
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
3
Lat Pulldown
4
6-8 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
Reverse Pec Deck
4
12-15 reps
RPE 10
6
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
3
Lat Pulldown
4
6-8 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
Reverse Pec Deck
4
12-15 reps
RPE 10
6
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
3
Lat Pulldown
4
6-8 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
Reverse Pec Deck
4
12-15 reps
RPE 10
6
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@9
2
Seated Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
3
Chest Fly (Cable)
3 Sets
10-12 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
Day 2
1
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
@10
2
Preacher Curl (EZ Bar)
3 Sets
8-10 Reps
@10
3
Lat Pulldown (Neutral Grip)
4 Sets
6-8 Reps
@9
4
T-Bar Row
3 Sets
8-10 Reps
@10
5
Reverse Pec Deck
4 Sets
12-15 Reps
@10
6
Shrug (Barbell)
3 Sets
8-10 Reps
@9
Day 3
1
Pendulum Squat
4 Sets
6-8 Reps
@9
2
Leg Press
3 Sets
10-12 Reps
@9
3
Walking Lunge
3 Sets
20-24 Reps
@10
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
5
Standing Calf Raise
4 Sets
12-15 Reps
@10
Day 4
1
Overhead Press (Barbell)
4 Sets
5-8 Reps
@9
2
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
3
One Arm Lateral Raise (Cable)
4 Sets
12-15 Reps
@10
4
Reverse Pec Deck
4 Sets
12-15 Reps
@10
5
Skull Crusher (Barbell)
3 Sets
8-10 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
Day 5
1
Hammer Curl (Dumbbell)
4 Sets
8-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@10
3
Lat Pulldown
4 Sets
6-8 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@9
5
Reverse Pec Deck
4 Sets
12-15 Reps
@10
6
Shrug (Barbell)
3 Sets
12-15 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9
3
Hip Thrust (Machine)
3 Sets
8-10 Reps
@9
4
Leg Curl
3 Sets
12-15 Reps
@10
5
Seated Calf Raise
4 Sets
12-15 Reps
@10