Power building 101
Push hard
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Speed Deadlift | 2 | 8 reps | @6.5 |
| 1 | 8 reps | @7 | ||
| 2 | Lat Pulldown | 4 | 10 reps | @7.5 |
| 3 | Lat Pulldown (Single Arm) | 4 | 12 reps | @8 |
| 4 | Preacher Curl (Dumbbell) | 4 | 8 reps | @9 |
| 5 | Hammer Curl | 4 | 15 reps | @8 |
| 6 | Long Pause Bench Press | 4 | 4 reps | @9 |
| Superset | ||||
| 7A | Reverse Pec Deck | 4 | 12 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tempo Squat (Barbell) | 3 | 3 reps | @9 |
| 2 | Leg Press (45 Degrees) | 3 | 8 reps | @8.5 |
| 3 | Leg Extension | 3 | 12 reps | @7.5 |
| 4 | Lunge (Dumbbell) | 3 | 6 reps | @9 |
| 5 | Partial Calf Raise | 4 | 12 reps | @10 |
| 6 | Leg Raise (Captain's Chair) | 4 | 15 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 4 | 12 reps | @8 |
| 2 | Overhead Press (Barbell) | 3 | 5 reps | @8.5 |
| 3 | Skull Crusher (Dumbbell) | 4 | 10 reps | @9 |
| 4 | Bench Press (Close Grip) | 3 | 5 reps | @8.5 |
| 5 | Single Arm Pushdown | 4 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 10 reps | @7.5 |
| 2 | Lat Pulldown (Single Arm) | 4 | 12 reps | @8 |
| 3 | Preacher Curl (Dumbbell) | 4 | 8 reps | @9 |
| 4 | Hammer Curl | 4 | 15 reps | @8 |
| Superset | ||||
| 5A | Reverse Pec Deck | 4 | 12 reps | @6.5 |
| 6 | Clean Deadlift | 4 | 4 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 8 reps | @8.5 |
| 2 | Leg Extension | 3 | 12 reps | @7.5 |
| 3 | Partial Calf Raise | 4 | 12 reps | @10 |
| 4 | Front Squat (Barbell) | 3 | 8 reps | @7 |
| 5 | Squat (Paused) | 3 | 4 reps | @8 |
| 6 | Leg Raise (Captain's Chair) | 4 | 12 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 4 | 12 reps | @8 |
| 2 | Overhead Press (Barbell) | 3 | 5 reps | @8.5 |
| 3 | Skull Crusher (Dumbbell) | 4 | 10 reps | @9 |
| 4 | Single Arm Pushdown | 4 | 12 reps | @10 |
| 5 | Bench Press (Barbell) | 3 | 4 reps | @9.5 |
Common questions
Yes, Power building 101 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Power building 101 is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Power building 101 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
