Power building 101

by Reyan Naik

Program Description

It's for basic power building

Program Overview

Level
Novice, Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Mar 10, 2025 07:30
Last Edited
Mar 10, 2025 11:00

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Speed Deadlift

2

1

8 reps

8 reps

RPE 6.5

RPE 7

2

Lat Pulldown

4

10 reps

RPE 7.5

3

Lat Pulldown (Single Arm)

4

12 reps

RPE 8

4

Preacher Curl (Dumbbell)

4

8 reps

RPE 9

5

Hammer Curl

4

15 reps

RPE 8

6

Long Pause Bench Press

4

4 reps

RPE 9

7A

Reverse Pec Deck

4

12 reps

RPE 6.5

Day 2

1

Tempo Squat (Barbell)

3

3 reps

RPE 9

2

Leg Press (45 Degrees)

3

8 reps

RPE 8.5

3

Leg Extension

3

12 reps

RPE 7.5

4

Lunge (Dumbbell)

3

6 reps

RPE 9

5

Partial Calf Raise

4

12 reps

RPE 10

6

Leg Raise (Captain's Chair)

4

15 reps

RPE 8.5

Day 3

1

Lateral Raise (Dumbbell)

4

12 reps

RPE 8

2

Overhead Press (Barbell)

3

5 reps

RPE 8.5

3

Skull Crusher (Dumbbell)

4

10 reps

RPE 9

4

Bench Press (Close Grip)

3

5 reps

RPE 8.5

5

Single Arm Pushdown

4

12 reps

RPE 10

Day 4

1

Lat Pulldown

4

10 reps

RPE 7.5

2

Lat Pulldown (Single Arm)

4

12 reps

RPE 8

3

Preacher Curl (Dumbbell)

4

8 reps

RPE 9

4

Hammer Curl

4

15 reps

RPE 8

5A

Reverse Pec Deck

4

12 reps

RPE 6.5

6

Clean Deadlift

4

4 reps

RPE 8.5

Day 5

1

Leg Press (45 Degrees)

3

8 reps

RPE 8.5

2

Leg Extension

3

12 reps

RPE 7.5

3

Partial Calf Raise

4

12 reps

RPE 10

4

Front Squat (Barbell)

3

8 reps

RPE 7

5

Squat (Paused)

3

4 reps

RPE 8

6

Leg Raise (Captain's Chair)

4

12 reps

RPE 7.5

Day 6

1

Lateral Raise (Dumbbell)

4

12 reps

RPE 8

2

Overhead Press (Barbell)

3

5 reps

RPE 8.5

3

Skull Crusher (Dumbbell)

4

10 reps

RPE 9

4

Single Arm Pushdown

4

12 reps

RPE 10

5

Bench Press (Barbell)

3

4 reps

RPE 9.5

Day 1

1

Speed Deadlift

2 Sets

1 Set

8 Reps

8 Reps

@6.5

@7

2

Lat Pulldown

4 Sets

10 Reps

@7.5

3

Lat Pulldown (Single Arm)

4 Sets

12 Reps

@8

4

Preacher Curl (Dumbbell)

4 Sets

8 Reps

@9

5

Hammer Curl

4 Sets

15 Reps

@8

6

Long Pause Bench Press

4 Sets

4 Reps

@9

7A

Reverse Pec Deck

4 Sets

12 Reps

@6.5

Day 2

1

Tempo Squat (Barbell)

3 Sets

3 Reps

@9

2

Leg Press (45 Degrees)

3 Sets

8 Reps

@8.5

3

Leg Extension

3 Sets

12 Reps

@7.5

4

Lunge (Dumbbell)

3 Sets

6 Reps

@9

5

Partial Calf Raise

4 Sets

12 Reps

@10

6

Leg Raise (Captain's Chair)

4 Sets

15 Reps

@8.5

Day 3

1

Lateral Raise (Dumbbell)

4 Sets

12 Reps

@8

2

Overhead Press (Barbell)

3 Sets

5 Reps

@8.5

3

Skull Crusher (Dumbbell)

4 Sets

10 Reps

@9

4

Bench Press (Close Grip)

3 Sets

5 Reps

@8.5

5

Single Arm Pushdown

4 Sets

12 Reps

@10

Day 4

1

Lat Pulldown

4 Sets

10 Reps

@7.5

2

Lat Pulldown (Single Arm)

4 Sets

12 Reps

@8

3

Preacher Curl (Dumbbell)

4 Sets

8 Reps

@9

4

Hammer Curl

4 Sets

15 Reps

@8

5A

Reverse Pec Deck

4 Sets

12 Reps

@6.5

6

Clean Deadlift

4 Sets

4 Reps

@8.5

Day 5

1

Leg Press (45 Degrees)

3 Sets

8 Reps

@8.5

2

Leg Extension

3 Sets

12 Reps

@7.5

3

Partial Calf Raise

4 Sets

12 Reps

@10

4

Front Squat (Barbell)

3 Sets

8 Reps

@7

5

Squat (Paused)

3 Sets

4 Reps

@8

6

Leg Raise (Captain's Chair)

4 Sets

12 Reps

@7.5

Day 6

1

Lateral Raise (Dumbbell)

4 Sets

12 Reps

@8

2

Overhead Press (Barbell)

3 Sets

5 Reps

@8.5

3

Skull Crusher (Dumbbell)

4 Sets

10 Reps

@9

4

Single Arm Pushdown

4 Sets

12 Reps

@10

5

Bench Press (Barbell)

3 Sets

4 Reps

@9.5