J6-11 POWERBUILDER
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 10 reps | 80% |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 12 reps | @7 |
| 3 | Bench Press (Dumbbell) | 3 | 10 reps | @7 |
| 4 | Single Arm Row (Dumbbell) | 3 | 12 reps | @7 |
| 5 | Leg Curl | 3 | 12 reps | @7 |
| 6 | Leg Extension | 3 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 6 reps | 80% |
| 2 | Seated Overhead Press (Dumbbell) | 3 | 8 reps | @7 |
| 3 | Lat Pulldown (Single Arm) | 3 | 12 reps | @7 |
| 4 | Face Pull | 3 | 12 reps | @7 |
| 5 | Lateral Raise (Dumbbell) | 3 | 15 reps | @7 |
| 6 | Cable Crunch | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8 reps | 80% |
| 2 | Romanian Deadlift (Barbell) | 3 | 10 reps | @7 |
| 3 | Single Arm Iso Row | 3 | 12 reps | @7 |
| 4 | Dip (Assisted) | 3 | 12 reps | @7 |
| 5 | Hip Adductor (Machine) | 3 | 15 reps | @7 |
| 6 | Hip Abductor (Machine) | 3 | 15 reps | @7 |
| 7 | Bicep Curl (Dumbbell) | 3 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 10 reps | 80% |
| 2 | Goblet Squat | 4 | 10 reps | @7 |
| 3 | Pull-Up (Assisted) | 3 | 10 reps | @7 |
| 4 | Chest Fly (Machine) | 3 | 15 reps | @7 |
| 5 | Rear Delt Fly (Machine) | 3 | 15 reps | @7 |
| 6 | Abs Crunch (Machine) | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Split Squat (Barbell) | 3 | 8 reps | @7 |
| 2 | Single Leg Press | 3 | 10 reps | @7 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @7 |
| 4 | Hip Thrust (Barbell) | 3 | 12 reps | @7 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 15 reps | @7 |
| 6 | Leg Raise (Captain's Chair) | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Trap Bar Deadlift | 5 | 6 reps | 80% |
| 2 | Chest Press (Machine) | 3 | 12 reps | @7 |
| 3 | Lat Pulldown (Single Arm) | 3 | 10 reps | @7 |
| 4 | Back Extension (Weighted) | 3 | 12 reps | @7 |
| 5 | Chest Fly (Machine) | 3 | 15 reps | @7 |
| 6 | Lateral Raise (Dumbbell) | 3 | 15 reps | @7 |
| 7 | Lateral Raise (Dumbbell) | 1 | AMRAP | @7 |
Weeks 2–11 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, J6-11 POWERBUILDER is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 11 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.
J6-11 POWERBUILDER 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 11 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
J6-11 POWERBUILDER 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
