Zak’s “powerbuilding” program
This is just something I created that works full body most of the days, with one “main” back day on saturdays. This was made with the MEV from RP in mind.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | @8 |
| 3 | 5 reps | @6 | ||
| 2 | Chin-Up (Weighted) | 3 | 8 reps | @8 |
| 1 | 8 reps | @10 | ||
| 3 | Lat Pulldown | 3 | 10 reps | @8 |
| 1 | 10 reps | @10 | ||
| 4 | Bicep Curl (Barbell) | 3 | 10 reps | @8 |
| 5 | Incline Curl (Dumbbell) | 3 | 10 reps | @8 |
| 6 | Cable Crunch | 4 | 15 reps | @8 |
| 7 | Incline Bench Press (Dumbbell) | 4 | 10 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 4 | 10 reps | @8 |
| 2 | Walking Lunge | 4 | 8 reps | @8 |
| 3 | Stiff Leg Deadlift (Dumbbell) | 3 | 10 reps | @7 |
| 4 | Leg Curl | 3 | 10 reps | @8 |
| 5 | Leg Extension | 3 | 10 reps | @8 |
| 6 | Overhead Press (Dumbbell) | 3 | 10 reps | @7 |
| 7 | Bench Press (Dumbbell) | 4 | 10 reps | @8 |
| 8 | Chest Fly (Cable) | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chin-Up (Weighted) | 4 | 8 reps | @8 |
| 2 | Bent Over Row (Dumbbell) | 3 | 10 reps | @8 |
| 3 | Seated Row (Machine) | 3 | 12 reps | @8 |
| 4 | Bicep Curl (Dumbbell) | 3 | 12 reps | @8 |
| 1 | 12 reps | @10 | ||
| 5 | Seated Lateral Shoulder Raises | 2 | 15 reps | @7 |
| 1 | 15 reps | @10 | ||
| 6 | Rear Delt Fly (Dumbbell) | 3 | 15 reps | @8 |
| 7 | Tricep Pushdown (Cable) | 3 | 15 reps | @7 |
| 1 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 4 | 5 reps | @8 |
| 2 | Leg Press | 4 | 10 reps | @8 |
| 3 | Bench Press (Barbell) | 4 | 10 reps | @7 |
| 4 | Dip (Weighted) | 3 | 10 reps | @7 |
| 5 | Tricep Pushdown (Cable) | 2 | 15 reps | @8 |
| 1 | 15 reps | @10 | ||
| 6 | Lateral Raise (Dumbbell) | 3 | 15 reps | @8 |
| 1 | 15 reps | @10 | ||
| 7 | Rear Delt Fly (Dumbbell) | 2 | 15 reps | @8 |
| 1 | 15 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Zak’s “powerbuilding” program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 80 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.
Zak’s “powerbuilding” program is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Zak’s “powerbuilding” program 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
