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BoostcampPNG
Full Power
by Mason Mccrary
Program Description
Utilities revere pyramids to build strength, size, and endurance. The high reps create a mental fortitude that is a benefit in itself. This program will not be easy, but you will get results. A deload is recommended after the fourth week.
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jul 06, 2024 02:21
Last Edited
Jul 06, 2024 02:44
down_app
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8
@7
4
Leg Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
Leg Extension
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
4
Hammer Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
French Press
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
Back Extension (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8
@7
4
Leg Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
Leg Extension
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
4
Hammer Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
French Press
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
Back Extension (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8
@7
4
Leg Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
Leg Extension
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
4
Hammer Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
French Press
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
Back Extension (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8
@7
4
Leg Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
Leg Extension
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
4
Hammer Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
French Press
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
Back Extension (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8
@7
4
Leg Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
Leg Extension
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
4
Hammer Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
French Press
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
Back Extension (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8
@7
4
Leg Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
Leg Extension
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
4
Hammer Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
French Press
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
Back Extension (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8
@7
4
Leg Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
Leg Extension
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
4
Hammer Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
French Press
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
Back Extension (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8
@7
4
Leg Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
Leg Extension
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
4
Hammer Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
French Press
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
Back Extension (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7