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Powerbuilding

by Milomir T.

Program Description

Gain Muscle

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 25, 2024 04:25
  • Last Edited
    Jun 18, 2025 08:38

Summary

Unleash your strength with the Powerbuilding program, a comprehensive 8-week journey designed to build muscle and enhance your lifting performance. Committing just three days a week, you'll engage in a balanced mix of compound lifts like squats, bench presses, and deadlifts, alongside targeted accessory exercises. This program is perfect for lifters looking to maximize their gains while developing functional strength. With expert guidance and a structured approach, you'll be well on your way to achieving your fitness goals.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
18.4%
Glutes
10.1%
Biceps
9.6%
Lats
9.1%
Triceps
8.4%
Lower Back
7.3%
Quadriceps
6.4%
Front Delts
6.3%
Hamstrings
5.7%
Chest
5.7%
Rear Delts
5.1%
Middle Delts
2.9%
Abs
2.3%
Adductors
1.4%
Forearms
1.1%
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Military Press (Barbell)
5 Sets
8 Reps
-
3
Stiff Leg Deadlift
3 Sets
20 Reps
-
4
Lat Pulldown
4 Sets
10 Reps
-
5
Reverse Hyperextension
4 Sets
12 Reps
-
6
Cross Body Hammer Curls
5 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Barbell Row
4 Sets
12 Reps
-
4
Skull Crusher
4 Sets
15 Reps
-
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
-
6
Reverse Hyperextension
4 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
One Arm Bent Over Row
4 Sets
8 Reps
-
3
Face Pull
4 Sets
15 Reps
-
4
Shrug (Dumbbell)
3 Sets
15 Reps
-
5
Seated Row (Cable)
3 Sets
15 Reps
-
6
Bicep Curl (Barbell)
4 Sets
15 Reps
-