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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
    Oct 04, 2025 05:50

Summary

Unleash your strength with the Basic Power Building program, a focused 4-week journey designed for those ready to build muscle and power. Comprising four training days each week, this program combines compound lifts like the bench press and overhead press with accessory movements to target all major muscle groups. With a mix of rep ranges and intensities, you'll push your limits while ensuring balanced growth. Equip yourself with a full gym and get ready to elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.4%
Triceps
11.9%
Front Delts
10.6%
Glutes
10.3%
Hamstrings
10%
Chest
9.2%
Upper Back
6.4%
Biceps
6.4%
Middle Delts
5.8%
Lats
5.5%
Lower Back
5%
Abs
2.4%
Adductors
0.8%
Forearms
0.8%
Abductors
0.4%
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Overhead Tricep Extension (Cable)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
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
Bench Press (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
5
Flexion Row
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
Bench Press (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
5
Flexion Row
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
Bench Press (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
5
Flexion Row
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
Bench Press (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
5
Flexion Row
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Week 1
1 / 4 Weeks
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
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
Overhead Tricep Extension (Cable)
2 Sets
1 Set
5-10 Reps
5-10 Reps
@9
@10
4
Incline Curl (Dumbbell)
2 Sets
1 Set
5-10 Reps
5-10 Reps
@9
@10
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
Bench Press (Dumbbell)
2 Sets
1 Set
5-10 Reps
5-10 Reps
@9
@10
4
Bicep Curl (EZ Bar)
2 Sets
1 Set
5-10 Reps
5-10 Reps
@9
@10
5
Flexion Row
2 Sets
1 Set
5-10 Reps
5-10 Reps
@9
@10