Program Description
To use your goal healthy bodyweight to calculate your percentages for lifting. A healthy male should be able to deadlift 2.5x, squat 2x, bench press 1.75x, and overhead press 1x their body weight. for females it is 2x, 1.5x, .75x, and .50x. By calculating these weights you can use percentages in this workout to work up to your goal of lifting your bodyweight while using the conditioning portion to get down to that lean weight you desire.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedJun 28, 2025 12:50
- Last EditedJun 29, 2025 07:55
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Volume Bench Press
1
1
1
8 reps
8 reps
8 reps
65%
75%
85%
2
Power Squat
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Dip (Weighted)
5
AMRAP
-
4
Leg Press (45 Degrees)
5
AMRAP
-
5
Bent Over Row (Barbell)
5
AMRAP
-
6A
Bicep Curl (Barbell)
5
AMRAP
-
6B
Seated Dip (Machine)
5
AMRAP
-
7
Power Clean
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Volume Bench Press
1
1
1
6 reps
6 reps
6 reps
70%
80%
90%
2
Power Squat
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Dip (Weighted)
5
AMRAP
-
4
Leg Press (45 Degrees)
5
AMRAP
-
5
Bent Over Row (Barbell)
5
AMRAP
-
6A
Bicep Curl (Barbell)
5
AMRAP
-
6B
Seated Dip (Machine)
5
AMRAP
-
7
Power Clean
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Volume Bench Press
1
1
1
8 reps
6 reps
3 reps
75%
85%
95%
2
Power Squat
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Dip (Weighted)
5
AMRAP
-
4
Leg Press (45 Degrees)
5
AMRAP
-
5
Bent Over Row (Barbell)
5
AMRAP
-
6A
Bicep Curl (Barbell)
5
AMRAP
-
6B
Seated Dip (Machine)
5
AMRAP
-
7
Power Clean
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Volume Bench Press
1
1
1
8 reps
8 reps
8 reps
65%
75%
85%
2
Power Squat
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Dip (Weighted)
5
AMRAP
-
4
Leg Press (45 Degrees)
5
AMRAP
-
5
Bent Over Row (Barbell)
5
AMRAP
-
6A
Bicep Curl (Barbell)
5
AMRAP
-
6B
Seated Dip (Machine)
5
AMRAP
-
7
Power Clean
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Volume Bench Press
1
1
1
6 reps
6 reps
6 reps
70%
80%
90%
2
Power Squat
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Dip (Weighted)
5
AMRAP
-
4
Leg Press (45 Degrees)
5
AMRAP
-
5
Bent Over Row (Barbell)
5
AMRAP
-
6A
Bicep Curl (Barbell)
5
AMRAP
-
6B
Seated Dip (Machine)
5
AMRAP
-
7
Power Clean
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Volume Bench Press
1
1
1
8 reps
6 reps
3 reps
75%
85%
95%
2
Power Squat
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Dip (Weighted)
5
AMRAP
-
4
Leg Press (45 Degrees)
5
AMRAP
-
5
Bent Over Row (Barbell)
5
AMRAP
-
6A
Bicep Curl (Barbell)
5
AMRAP
-
6B
Seated Dip (Machine)
5
AMRAP
-
7
Power Clean
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Volume Push Press
1
1
1
8 reps
8 reps
8 reps
65%
75%
85%
2
Power Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
High Pull
1
-
4
Chin-Up (Bodyweight)
1
-
5
Chest Supported Row (Dumbbell)
1
-
6A
Face Pull
1
-
6B
Shrug (Dumbbell)
1
-
7
Kettlebell Swing
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Volume Push Press
1
1
1
6 reps
6 reps
6 reps
70%
80%
90%
2
Power Deadlift
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
High Pull
1
-
4
Chin-Up (Bodyweight)
1
-
5
Chest Supported Row (Dumbbell)
1
-
6A
Face Pull
1
-
6B
Shrug (Dumbbell)
1
-
7
Kettlebell Swing
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Volume Push Press
1
1
1
8 reps
6 reps
3 reps
75%
85%
95%
2
Power Deadlift
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
High Pull
1
-
4
Chin-Up (Bodyweight)
1
-
5
Chest Supported Row (Dumbbell)
1
-
6A
Face Pull
1
-
6B
Shrug (Dumbbell)
1
-
7
Kettlebell Swing
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Volume Push Press
1
1
1
8 reps
8 reps
8 reps
65%
75%
85%
2
Power Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
High Pull
1
-
4
Chin-Up (Bodyweight)
1
-
5
Chest Supported Row (Dumbbell)
1
-
6A
Face Pull
1
-
6B
Shrug (Dumbbell)
1
-
7
Kettlebell Swing
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Volume Push Press
1
1
1
6 reps
6 reps
6 reps
70%
80%
90%
2
Power Deadlift
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
High Pull
1
-
4
Chin-Up (Bodyweight)
1
-
5
Chest Supported Row (Dumbbell)
1
-
6A
Face Pull
1
-
6B
Shrug (Dumbbell)
1
-
7
Kettlebell Swing
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Volume Push Press
1
1
1
8 reps
6 reps
3 reps
75%
85%
95%
2
Power Deadlift
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
High Pull
1
-
4
Chin-Up (Bodyweight)
1
-
5
Chest Supported Row (Dumbbell)
1
-
6A
Face Pull
1
-
6B
Shrug (Dumbbell)
1
-
7
Kettlebell Swing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Bench Press
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Volume Squat
1
1
1
8 reps
8 reps
8 reps
65%
75%
85%
3
Incline Bench Press (Dumbbell)
1
-
4
Hack Squat
1
-
5
Lat Pulldown
1
-
6A
Bicep Curl (Dumbbell)
1
-
6B
Tricep Pushdown (Cable)
1
-
7
Snatch (Kettlebell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Bench Press
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Volume Squat
1
1
1
6 reps
6 reps
6 reps
70%
80%
90%
3
Incline Bench Press (Dumbbell)
1
-
4
Hack Squat
1
-
5
Lat Pulldown
1
-
6A
Bicep Curl (Dumbbell)
1
-
6B
Tricep Pushdown (Cable)
1
-
7
Snatch (Kettlebell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Bench Press
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Volume Squat
1
1
1
8 reps
6 reps
3 reps
75%
85%
95%
3
Incline Bench Press (Dumbbell)
1
-
4
Hack Squat
1
-
5
Lat Pulldown
1
-
6A
Bicep Curl (Dumbbell)
1
-
6B
Tricep Pushdown (Cable)
1
-
7
Snatch (Kettlebell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Bench Press
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Volume Squat
1
1
1
8 reps
8 reps
8 reps
65%
75%
85%
3
Incline Bench Press (Dumbbell)
1
-
4
Hack Squat
1
-
5
Lat Pulldown
1
-
6A
Bicep Curl (Dumbbell)
1
-
6B
Tricep Pushdown (Cable)
1
-
7
Snatch (Kettlebell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Bench Press
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Volume Squat
1
1
1
6 reps
6 reps
6 reps
70%
80%
90%
3
Incline Bench Press (Dumbbell)
1
-
4
Hack Squat
1
-
5
Lat Pulldown
1
-
6A
Bicep Curl (Dumbbell)
1
-
6B
Tricep Pushdown (Cable)
1
-
7
Snatch (Kettlebell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Bench Press
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Volume Squat
1
1
1
8 reps
6 reps
3 reps
75%
85%
95%
3
Incline Bench Press (Dumbbell)
1
-
4
Hack Squat
1
-
5
Lat Pulldown
1
-
6A
Bicep Curl (Dumbbell)
1
-
6B
Tricep Pushdown (Cable)
1
-
7
Snatch (Kettlebell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Push Press
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Volume Deadlifts
1
1
1
8 reps
8 reps
8 reps
65%
75%
85%
3
Behind-the-Neck Push Press
1
-
4
Chin-Up (Bodyweight)
1
-
5
Seated Row (Cable)
1
-
6A
Reverse Pec Deck
1
-
6B
Shrug (Dumbbell)
1
-
7
100m Row
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Push Press
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Volume Deadlifts
1
1
1
6 reps
6 reps
6 reps
70%
80%
90%
3
Behind-the-Neck Push Press
1
-
4
Chin-Up (Bodyweight)
1
-
5
Seated Row (Cable)
1
-
6A
Reverse Pec Deck
1
-
6B
Shrug (Dumbbell)
1
-
7
100m Row
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Push Press
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Volume Deadlifts
1
1
1
8 reps
8 reps
8 reps
65%
75%
85%
3
Behind-the-Neck Push Press
1
-
4
Chin-Up (Bodyweight)
1
-
5
Seated Row (Cable)
1
-
6A
Reverse Pec Deck
1
-
6B
Shrug (Dumbbell)
1
-
7
100m Row
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Push Press
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Volume Deadlifts
1
1
1
8 reps
8 reps
8 reps
65%
75%
85%
3
Behind-the-Neck Push Press
1
-
4
Chin-Up (Bodyweight)
1
-
5
Seated Row (Cable)
1
-
6A
Reverse Pec Deck
1
-
6B
Shrug (Dumbbell)
1
-
7
100m Row
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Push Press
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Volume Deadlifts
1
1
1
6 reps
6 reps
6 reps
70%
80%
90%
3
Behind-the-Neck Push Press
1
-
4
Chin-Up (Bodyweight)
1
-
5
Seated Row (Cable)
1
-
6A
Reverse Pec Deck
1
-
6B
Shrug (Dumbbell)
1
-
7
100m Row
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Push Press
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Volume Deadlifts
1
1
1
8 reps
8 reps
8 reps
65%
75%
85%
3
Behind-the-Neck Push Press
1
-
4
Chin-Up (Bodyweight)
1
-
5
Seated Row (Cable)
1
-
6A
Reverse Pec Deck
1
-
6B
Shrug (Dumbbell)
1
-
7
100m Row
1
1 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Volume Bench Press1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
65%
75%
85%
2
Power Squat1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Dip (Weighted)5 Sets
AMRAP
-
4
Leg Press (45 Degrees)5 Sets
AMRAP
-
5
Bent Over Row (Barbell)5 Sets
AMRAP
-
6A
Bicep Curl (Barbell)5 Sets
AMRAP
-
6B
Seated Dip (Machine)5 Sets
AMRAP
-
7
Power Clean5 Sets
AMRAP
-
Day 2
1
Volume Push Press1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
65%
75%
85%
2
Power Deadlift1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
High Pull1 Set
-
4
Chin-Up (Bodyweight)1 Set
-
5
Chest Supported Row (Dumbbell)1 Set
-
6A
Face Pull1 Set
-
6B
Shrug (Dumbbell)1 Set
-
7
Kettlebell Swing1 Set
-
Day 3
1
Power Bench Press1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Volume Squat1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
65%
75%
85%
3
Incline Bench Press (Dumbbell)1 Set
-
4
Hack Squat1 Set
-
5
Lat Pulldown1 Set
-
6A
Bicep Curl (Dumbbell)1 Set
-
6B
Tricep Pushdown (Cable)1 Set
-
7
Snatch (Kettlebell)1 Set
-
Day 4
1
Power Push Press1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Volume Deadlifts1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
65%
75%
85%
3
Behind-the-Neck Push Press1 Set
-
4
Chin-Up (Bodyweight)1 Set
-
5
Seated Row (Cable)1 Set
-
6A
Reverse Pec Deck1 Set
-
6B
Shrug (Dumbbell)1 Set
-
7
100m Row1 Set
1 mins
-