4.0
(1 rating)
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
- LevelNovice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedApr 14, 2025 01:57
- Last EditedJan 04, 2026 10:38
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!
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.9%
Triceps
11.6%
Glutes
10.6%
Front Delts
10.2%
Hamstrings
9.7%
Chest
9.5%
Middle Delts
8.3%
Lower Back
6.1%
Biceps
5.7%
Lats
5%
Upper Back
4.1%
Abs
2.3%
Adductors
0.8%
Forearms
0.8%
Rear Delts
0.7%
Abductors
0.4%
