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Basic Power Building

by Joshua D.

Program Description

This is a basic power building program that can be repeated indefinitely. For the main lift maxes I suggest you start with 95% of your true/projected 1 rep max than increase by 5 pounds every 4 weeks. If you fail on any of the sets of those lifts lower the weight by 5 pounds and repeat for 2 cycles before increasing again. Substitutions of accessory exercises to address your personal preferences/weaknesses is perfectly acceptable. Though I do suggest you have at least 2 exercises for back each week.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 14, 2025 01:57
  • Last Edited
    May 20, 2025 01:16
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
60%
75%
80%
90%
2
Bent Over Row (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Leg Press
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
60%
75%
80%
90%
2
Bent Over Row (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Leg Press
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
60%
75%
80%
90%
2
Bent Over Row (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Leg Press
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
60%
75%
80%
90%
2
Bent Over Row (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Leg Press
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
60%
75%
80%
90%
2
Incline Bench Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
60%
75%
80%
90%
2
Incline Bench Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
60%
75%
80%
90%
2
Incline Bench Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
60%
75%
80%
90%
2
Incline Bench Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
60%
75%
80%
90%
2
Pull-Up (Weighted)
3
3-5 reps
RPE 9
3
Kettlebell Swing
3
5-10 reps
RPE 9
4
Squat (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
60%
75%
80%
90%
2
Pull-Up (Weighted)
3
3-5 reps
RPE 9
3
Kettlebell Swing
3
5-10 reps
RPE 9
4
Squat (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
60%
75%
80%
90%
2
Pull-Up (Weighted)
3
3-5 reps
RPE 9
3
Kettlebell Swing
3
5-10 reps
RPE 9
4
Squat (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
60%
75%
80%
90%
2
Pull-Up (Weighted)
3
3-5 reps
RPE 9
3
Kettlebell Swing
3
5-10 reps
RPE 9
4
Squat (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
60%
75%
80%
90%
2
Behind-The-Neck Press (Smith Machine)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Lat Prayer
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
60%
75%
80%
90%
2
Behind-The-Neck Press (Smith Machine)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Lat Prayer
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
60%
75%
80%
90%
2
Behind-The-Neck Press (Smith Machine)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Lat Prayer
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
60%
75%
80%
90%
2
Behind-The-Neck Press (Smith Machine)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Push Up
3
AMRAP
RPE 10
5
Lat Prayer
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Week 1
1 / 4 Weeks
Day 4
1
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
1 Reps
60%
75%
80%
90%
2
Behind-The-Neck Press (Smith Machine)
2 Sets
1 Set
5-10 Reps
5-10 Reps
@9
@10
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
5-10 Reps
5-10 Reps
@9
@10
4
Push Up
3 Sets
AMRAP
@10
5
Lat Prayer
2 Sets
1 Set
5-10 Reps
5-10 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
1 Reps
60%
75%
80%
90%
2
Incline Bench Press (Barbell)
2 Sets
1 Set
5-10 Reps
5-10 Reps
@9
@10
3
Bicep Curl (Cable)
2 Sets
1 Set
5-10 Reps
5-10 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
5-10 Reps
5-10 Reps
@9
@10
Day 1
1
Front Squat (Barbell)
1 Set
2 Sets
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
1 Reps
60%
75%
80%
90%
2
Bent Over Row (Barbell)
2 Sets
1 Set
5-10 Reps
5-10 Reps
@9
@10
3
Leg Press
2 Sets
1 Set
5-10 Reps
5-10 Reps
@9
@10
4
Seated Hamstring Curl
2 Sets
1 Set
5-10 Reps
5-10 Reps
@9
@10
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
1 Reps
60%
75%
80%
90%
2
Pull-Up (Weighted)
3 Sets
3-5 Reps
@9
3
Kettlebell Swing
3 Sets
5-10 Reps
@9
4
Squat (Barbell)
2 Sets
1 Set
5-10 Reps
5-10 Reps
@9
@10