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
    Jun 18, 2025 10:02

Summary

Unlock your strength potential with **Power Building 101**, a dynamic 1-week program designed for serious lifters. Committing to six days of targeted training, you'll engage in a variety of exercises, including Speed Deadlifts, Lat Pulldowns, and Long Pause Bench Presses, all crafted to enhance your power and build muscle. This program combines strength and hypertrophy techniques, ensuring you maximize your gains while developing a well-rounded physique. Get ready to challenge yourself and elevate your lifting game!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
Week 1
1 / 1 Weeks
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