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BoostcampPNG

Fbeod

by Asuja

Program Description

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Program Overview

  • Level
    Advanced, Intermediate, Novice, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 12, 2025 04:43
  • Last Edited
    May 20, 2025 07:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Lying Leg Curl
1
10-15 reps
RPE 9
3
Hip Thrust (Machine)
1
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Seated Row (Cable)
2
6-10 reps
RPE 9
6
Lat Pulldown
2
6-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
8
Bench Press (Barbell)
2
6-10 reps
RPE 9
9
Incline Bench Press (Barbell)
1
6-10 reps
RPE 9
10
Shoulder Press (Machine)
1
6-10 reps
RPE 9
11
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
12
Leg Extension
1
10-15 reps
RPE 9
13
Hip Adductor (Machine)
1
12-15 reps
RPE 9
14
Hanging Leg Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Lying Leg Curl
1
10-15 reps
RPE 9
3
Hip Thrust (Machine)
1
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Seated Row (Cable)
2
6-10 reps
RPE 9
6
Lat Pulldown
2
6-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
8
Bench Press (Barbell)
2
6-10 reps
RPE 9
9
Incline Bench Press (Barbell)
1
6-10 reps
RPE 9
10
Shoulder Press (Machine)
1
6-10 reps
RPE 9
11
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
12
Leg Extension
1
10-15 reps
RPE 9
13
Hip Adductor (Machine)
1
12-15 reps
RPE 9
14
Hanging Leg Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Lying Leg Curl
1
10-15 reps
RPE 9
3
Hip Thrust (Machine)
1
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Seated Row (Cable)
2
6-10 reps
RPE 9
6
Lat Pulldown
2
6-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
8
Bench Press (Barbell)
2
6-10 reps
RPE 9
9
Incline Bench Press (Barbell)
1
6-10 reps
RPE 9
10
Shoulder Press (Machine)
1
6-10 reps
RPE 9
11
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
12
Leg Extension
1
10-15 reps
RPE 9
13
Hip Adductor (Machine)
1
12-15 reps
RPE 9
14
Hanging Leg Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Lying Leg Curl
1
10-15 reps
RPE 9
3
Hip Thrust (Machine)
1
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Seated Row (Cable)
2
6-10 reps
RPE 9
6
Lat Pulldown
2
6-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
8
Bench Press (Barbell)
2
6-10 reps
RPE 9
9
Incline Bench Press (Barbell)
1
6-10 reps
RPE 9
10
Shoulder Press (Machine)
1
6-10 reps
RPE 9
11
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
12
Leg Extension
1
10-15 reps
RPE 9
13
Hip Adductor (Machine)
1
12-15 reps
RPE 9
14
Hanging Leg Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Lying Leg Curl
1
10-15 reps
RPE 9
3
Hip Thrust (Machine)
1
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Seated Row (Cable)
2
6-10 reps
RPE 9
6
Lat Pulldown
2
6-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
8
Bench Press (Barbell)
2
6-10 reps
RPE 9
9
Incline Bench Press (Barbell)
1
6-10 reps
RPE 9
10
Shoulder Press (Machine)
1
6-10 reps
RPE 9
11
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
12
Leg Extension
1
10-15 reps
RPE 9
13
Hip Adductor (Machine)
1
12-15 reps
RPE 9
14
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 9
6
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
7
Seated Row (Cable)
2
6-10 reps
RPE 9
8
Lat Pulldown
2
6-10 reps
RPE 9
9
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
10
Lying Leg Curl
1
10-15 reps
RPE 9
11
Leg Extension
1
10-15 reps
RPE 9
12
Hip Adductor (Machine)
1
12-15 reps
RPE 9
13
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 9
6
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
7
Seated Row (Cable)
2
6-10 reps
RPE 9
8
Lat Pulldown
2
6-10 reps
RPE 9
9
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
10
Lying Leg Curl
1
10-15 reps
RPE 9
11
Leg Extension
1
10-15 reps
RPE 9
12
Hip Adductor (Machine)
1
12-15 reps
RPE 9
13
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 9
6
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
7
Seated Row (Cable)
2
6-10 reps
RPE 9
8
Lat Pulldown
2
6-10 reps
RPE 9
9
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
10
Lying Leg Curl
1
10-15 reps
RPE 9
11
Leg Extension
1
10-15 reps
RPE 9
12
Hip Adductor (Machine)
1
12-15 reps
RPE 9
13
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 9
6
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
7
Seated Row (Cable)
2
6-10 reps
RPE 9
8
Lat Pulldown
2
6-10 reps
RPE 9
9
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
10
Lying Leg Curl
1
10-15 reps
RPE 9
11
Leg Extension
1
10-15 reps
RPE 9
12
Hip Adductor (Machine)
1
12-15 reps
RPE 9
13
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 9
6
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
7
Seated Row (Cable)
2
6-10 reps
RPE 9
8
Lat Pulldown
2
6-10 reps
RPE 9
9
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
10
Lying Leg Curl
1
10-15 reps
RPE 9
11
Leg Extension
1
10-15 reps
RPE 9
12
Hip Adductor (Machine)
1
12-15 reps
RPE 9
13
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Leg Extension
1
10-15 reps
RPE 9
3
Hip Adductor (Machine)
1
12-15 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Lying Leg Curl
1
10-15 reps
RPE 9
9
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
10
Seated Row (Cable)
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 9
12
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
13
Back Extension (Weighted)
1
12-15 reps
RPE 9
14
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Leg Extension
1
10-15 reps
RPE 9
3
Hip Adductor (Machine)
1
12-15 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Lying Leg Curl
1
10-15 reps
RPE 9
9
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
10
Seated Row (Cable)
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 9
12
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
13
Back Extension (Weighted)
1
12-15 reps
RPE 9
14
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Leg Extension
1
10-15 reps
RPE 9
3
Hip Adductor (Machine)
1
12-15 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Lying Leg Curl
1
10-15 reps
RPE 9
9
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
10
Seated Row (Cable)
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 9
12
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
13
Back Extension (Weighted)
1
12-15 reps
RPE 9
14
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Leg Extension
1
10-15 reps
RPE 9
3
Hip Adductor (Machine)
1
12-15 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Lying Leg Curl
1
10-15 reps
RPE 9
9
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
10
Seated Row (Cable)
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 9
12
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
13
Back Extension (Weighted)
1
12-15 reps
RPE 9
14
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Leg Extension
1
10-15 reps
RPE 9
3
Hip Adductor (Machine)
1
12-15 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Lying Leg Curl
1
10-15 reps
RPE 9
9
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
10
Seated Row (Cable)
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 9
12
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
13
Back Extension (Weighted)
1
12-15 reps
RPE 9
14
Hanging Leg Raise
1
AMRAP
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@9-10
@8-9
2
Lying Leg Curl
1 Set
10-15 Reps
@9
3
Hip Thrust (Machine)
1 Set
10-15 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@9
5
Seated Row (Cable)
2 Sets
6-10 Reps
@9
6
Lat Pulldown
2 Sets
6-10 Reps
@9
7
Hammer Curl (Dumbbell)
1 Set
10-15 Reps
@9
8
Bench Press (Barbell)
2 Sets
6-10 Reps
@9
9
Incline Bench Press (Barbell)
1 Set
6-10 Reps
@9
10
Shoulder Press (Machine)
1 Set
6-10 Reps
@9
11
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
12
Leg Extension
1 Set
10-15 Reps
@9
13
Hip Adductor (Machine)
1 Set
12-15 Reps
@9
14
Hanging Leg Raise
1 Set
AMRAP
@10
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@9-10
@8-9
2
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9
3
Shoulder Press (Machine)
2 Sets
6-10 Reps
@9
4
Tricep Extension (Cable)
2 Sets
10-15 Reps
@9
5
Lateral Raise (Dumbbell)
1 Set
12-15 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@9
7
Seated Row (Cable)
2 Sets
6-10 Reps
@9
8
Lat Pulldown
2 Sets
6-10 Reps
@9
9
Hammer Curl (Dumbbell)
1 Set
10-15 Reps
@9
10
Lying Leg Curl
1 Set
10-15 Reps
@9
11
Leg Extension
1 Set
10-15 Reps
@9
12
Hip Adductor (Machine)
1 Set
12-15 Reps
@9
13
Hanging Leg Raise
1 Set
AMRAP
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@9-10
@8-9
2
Leg Extension
1 Set
10-15 Reps
@9
3
Hip Adductor (Machine)
1 Set
12-15 Reps
@9
4
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
6-10 Reps
@9
6
Tricep Extension (Cable)
2 Sets
10-15 Reps
@9
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
8
Lying Leg Curl
1 Set
10-15 Reps
@9
9
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@9
10
Seated Row (Cable)
2 Sets
6-10 Reps
@9
11
Lat Pulldown
2 Sets
6-10 Reps
@9
12
Hammer Curl (Dumbbell)
1 Set
10-15 Reps
@9
13
Back Extension (Weighted)
1 Set
12-15 Reps
@9
14
Hanging Leg Raise
1 Set
AMRAP
@10