IntermediateFree

Power Pump Paladin

Build your big muscle groups that frame your body and increase your work capacity/strength for general feats of athleticism.

Brison C.· Sep 2025

3athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

3 days

Level

Intermediate

Goal

Muscle, Athletics

Equipment

Full Gym

Session length

70 min

This is a 3 day a week, full body split program ran on M-W-F or T-TH-S. The days don't matter, the main thing is having at least a day of rest in between workouts. The program is written to crescendo to a work capacity you might be ready for on week 1, but by the end you will have a taste of being in deep waters. Aim for at least .8g of protein per lb of bodyweight. 1G per lb of bodyweight is ideal, but .8g is the bare minimum. To find your maintenance calories, multiply your bodyweight by 15. This won't be 100% accurate, but its in the ballpark. I suggest adding 200-400 extra calories per day if you'd like to put on weight/mass/bulk. Embrace getting a little fluffy, but don't overdo it and end up looking sloppy. Understand if you embrace the bulk, you will likely have to cut once this program is over, depending on your satisfaction or dissatisfaction with your physique. The beautiful part about this, is say you are a starting weight of 150. Over the course of a year you put on 30 lbs. 15lbs muscle, 15lbs fat. You would only need to get down to 165lbs to be a similar bodyfat that you were when you started at 150, but now you have more muscle, so the skinny fat look will likely be no more. And if you decided to cut all the way down to 150 again you would look pretty cut/jacked with an added 15lbs of muscle to your frame. Just imagine a 1 lb. Ribeye. Now imagine 15 of those added to your frame. Slower bulks will result in smaller cuts, and if you are gaining 1lb per week you're bulking too hard This is your excuse to enjoy food but just keep yourself accountable. Prioritize sleep the best you can. Daily dose of 5G of creatine will do you well. Movements will show progression schemes in the notes Stay consistent and trust the process.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12.5%

Abs

10.6%

Quadriceps

10.2%

Hamstrings

10.2%

Front Delts

10%

Glutes

9.6%

Upper Back

6.9%

Middle Delts

6.7%

Chest

5.4%

Biceps

5.2%

Lats

Adductors

3.4%

Rear Delts

2.1%

Lower Back

1.6%

Forearms

1.6%

Abductors

0.1%

Week 1 Workouts

#	Exercise	Sets	Reps
1	High Bar Squat (Barbell)	3	5 reps
2	Bench Press (Close Grip)	3	8–12 reps
3	Chest Supported Row (Dumbbell)	3	8–12 reps
4	Seated Shoulder Press (Dumbbell)	2	12–20 reps
5	Tricep Pushdown (Cable)	2	10–15 reps
6	Bicep Curl (Barbell)	2	8–12 reps
7	Hanging Leg Raise	3	AMRAP

#	Exercise	Sets	Reps
1	Overhead Press (Barbell)	3	8–12 reps
2	Deadlift (Barbell)	3	5 reps
3	Leg Press	2	5 reps
4	Bench Press (Dumbbell)	2	10–15 reps
5	Hamstring Curl	2	10–15 reps
6	Leg Extension	2	10–15 reps
7	Decline Sit Up (Bodyweight)	3	30 reps

#	Exercise	Sets	Reps
1	High Bar Squat (Barbell)	3	5 reps
2	Chin-Up (Bodyweight)	3	5–10 reps
3	Incline Bench Press (Dumbbell)	3	10–15 reps
4	Hammer Curl (Dumbbell)	2	10–15 reps
5	Lateral Raise (Dumbbell)	3	10–15 reps
6	Face Pull	3	30 reps
7	Overhead Tricep Extension (Cable)	3	12–15 reps
8	Decline Sit Up (Bodyweight)	2	AMRAP

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Power Pump Paladin is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 70 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 Pump Paladin is structured around 3 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Power Pump Paladin 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

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