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Jay's Powerbuilder Program

by Jeff B.

Program Description

Keeping it simple yet effective to really push what can be accomplished

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle, Strength, Powerbuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 15, 2026 02:24
  • Last Edited
    Mar 16, 2026 03:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Front Delts
14.3%
Quadriceps
12.1%
Chest
11.6%
Hamstrings
11.2%
Glutes
10%
Abs
7.4%
Lower Back
5.4%
Middle Delts
4.5%
Biceps
3.3%
Upper Back
2.7%
Adductors
1.3%
Forearms
1.2%
Rear Delts
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 8
2
Pin squat
3
3 reps
RPE 6
3A
Hamstring Curl
4
10 reps
RPE 7
3B
Leg Extension
4
10 reps
RPE 7
4
Plank
3
1
2 mins
2 mins
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
2 reps
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 6
3A
Hamstring Curl
4
10 reps
RPE 7
3B
Leg Extension
4
10 reps
RPE 7
4
Russian Twist
4
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 8
2
Pin squat
3
3 reps
RPE 6
3A
Hamstring Curl
4
10 reps
RPE 7
3B
Leg Extension
4
10 reps
RPE 7
4
Plank
3
1
2 mins
2 mins
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
2 reps
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 6
3A
Hamstring Curl
4
10 reps
RPE 7
3B
Leg Extension
4
10 reps
RPE 7
4
Russian Twist
4
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 8
2
Pin squat
3
3 reps
RPE 6
3A
Hamstring Curl
4
10 reps
RPE 7
3B
Leg Extension
4
10 reps
RPE 7
4
Plank
3
1
2 mins
2 mins
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
2 reps
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 6
3A
Hamstring Curl
4
10 reps
RPE 7
3B
Leg Extension
4
10 reps
RPE 7
4
Russian Twist
4
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 8
2
Pin squat
3
3 reps
RPE 6
3A
Hamstring Curl
4
10 reps
RPE 7
3B
Leg Extension
4
10 reps
RPE 7
4
Plank
3
1
2 mins
2 mins
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
2 reps
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 6
3A
Hamstring Curl
4
10 reps
RPE 7
3B
Leg Extension
4
10 reps
RPE 7
4
Russian Twist
4
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 8
2
Push Up
4
30 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
4A
Chest Fly (Machine)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
3 reps
RPE 8
2
Push Up
4
30 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
4A
Chest Fly (Machine)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 8
2
Push Up
4
30 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
4A
Chest Fly (Machine)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
3 reps
RPE 8
2
Push Up
4
30 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
4A
Chest Fly (Machine)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 8
2
Push Up
4
30 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
4A
Chest Fly (Machine)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
3 reps
RPE 8
2
Push Up
4
30 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
4A
Chest Fly (Machine)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 8
2
Push Up
4
30 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
4A
Chest Fly (Machine)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
3 reps
RPE 8
2
Push Up
4
30 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
4A
Chest Fly (Machine)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
8
8 reps
RPE 7
2
Walking Lunge
3
12 reps
RPE 6
3
Russian Twist
4
25 reps
RPE 7
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
8
8 reps
RPE 7
2
Walking Lunge
3
12 reps
RPE 6
3
Russian Twist
4
25 reps
RPE 7
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 6.5
5
Plank
2
1
2 mins
2 mins
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
8
8 reps
RPE 7
2
Walking Lunge
3
12 reps
RPE 6
3
Russian Twist
4
25 reps
RPE 7
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
8
8 reps
RPE 7
2
Walking Lunge
3
12 reps
RPE 6
3
Russian Twist
4
25 reps
RPE 7
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 6.5
5
Plank
2
1
2 mins
2 mins
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
8
8 reps
RPE 7
2
Walking Lunge
3
12 reps
RPE 6
3
Russian Twist
4
25 reps
RPE 7
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
8
8 reps
RPE 7
2
Walking Lunge
3
12 reps
RPE 6
3
Russian Twist
4
25 reps
RPE 7
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 6.5
5
Plank
2
1
2 mins
2 mins
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
8
8 reps
RPE 7
2
Walking Lunge
3
12 reps
RPE 6
3
Russian Twist
4
25 reps
RPE 7
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
8
8 reps
RPE 7
2
Walking Lunge
3
12 reps
RPE 6
3
Russian Twist
4
25 reps
RPE 7
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 6.5
5
Plank
2
1
2 mins
2 mins
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Push Up
4
30 reps
RPE 7
4
Upright Row (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Push Up
4
30 reps
RPE 7
4
Upright Row (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Push Up
4
30 reps
RPE 7
4
Upright Row (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Push Up
4
30 reps
RPE 7
4
Upright Row (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Push Up
4
30 reps
RPE 7
4
Upright Row (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Push Up
4
30 reps
RPE 7
4
Upright Row (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Push Up
4
30 reps
RPE 7
4
Upright Row (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Push Up
4
30 reps
RPE 7
4
Upright Row (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
2 Reps
@8
2
Pin squat
3 Sets
3 Reps
@6
3A
Hamstring Curl
4 Sets
10 Reps
@7
3B
Leg Extension
4 Sets
10 Reps
@7
4
Plank
3 Sets
1 Set
2 mins
2 mins
@7
@10
Day 2
1
Bench Press (Barbell)
3 Sets
2 Reps
@8
2
Push Up
4 Sets
30 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6.5
4A
Chest Fly (Machine)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Push Up
4 Sets
30 Reps
@7
4
Upright Row (Cable)
3 Sets
12 Reps
@7.5
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
Day 3
1
Front Squat (Barbell)
8 Sets
8 Reps
@7
2
Walking Lunge
3 Sets
12 Reps
@6
3
Russian Twist
4 Sets
25 Reps
@7
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@7