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BoostcampPNG

Power Building 5 day

by Chris C.
2 athletes joined

Program Description

Build size and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 24, 2025 07:43
  • Last Edited
    Feb 10, 2026 11:00
Muscle Engagement
Front
Back
MuscleSet
Front Delts
16.7%
Chest
14.4%
Triceps
14.4%
Quadriceps
11.3%
Glutes
11.3%
Hamstrings
11.3%
Abs
5.8%
Adductors
3.9%
Upper Back
2.3%
Lats
2.3%
Biceps
2.3%
Middle Delts
1.6%
Lower Back
1.2%
Rear Delts
0.8%
Forearms
0.6%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
88%
80%
2
Squat (Barbell)
1
5
1 reps
5 reps
85%
70%
3
Dip (Weighted)
3
8 reps
-
4
Front Raise
2
6 reps
-
5
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
88%
80%
2
Squat (Barbell)
1
5
1 reps
5 reps
85%
70%
3
Dip (Weighted)
3
8 reps
-
4
Front Raise
2
6 reps
-
5
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
88%
80%
2
Squat (Barbell)
1
5
1 reps
5 reps
85%
70%
3
Dip (Weighted)
3
8 reps
-
4
Front Raise
2
6 reps
-
5
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
88%
80%
2
Squat (Barbell)
1
5
1 reps
5 reps
85%
70%
3
Dip (Weighted)
3
8 reps
-
4
Front Raise
2
6 reps
-
5
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
88%
80%
2
Squat (Barbell)
1
5
1 reps
5 reps
85%
70%
3
Dip (Weighted)
3
8 reps
-
4
Front Raise
2
6 reps
-
5
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
88%
80%
2
Squat (Barbell)
1
5
1 reps
5 reps
85%
70%
3
Dip (Weighted)
3
8 reps
-
4
Front Raise
2
6 reps
-
5
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
88%
80%
2
Squat (Barbell)
1
5
1 reps
5 reps
85%
70%
3
Dip (Weighted)
3
8 reps
-
4
Front Raise
2
6 reps
-
5
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
88%
80%
2
Squat (Barbell)
1
5
1 reps
5 reps
85%
70%
3
Dip (Weighted)
3
8 reps
-
4
Front Raise
2
6 reps
-
5
Lateral Raise (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
5 reps
85%
75%
2
Bench Press (Paused)
1
4
1 reps
5 reps
88%
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
5 reps
85%
75%
2
Bench Press (Paused)
1
4
1 reps
5 reps
88%
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
5 reps
85%
75%
2
Bench Press (Paused)
1
4
1 reps
5 reps
88%
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
5 reps
85%
75%
2
Bench Press (Paused)
1
4
1 reps
5 reps
88%
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
5 reps
85%
75%
2
Bench Press (Paused)
1
4
1 reps
5 reps
88%
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
5 reps
85%
75%
2
Bench Press (Paused)
1
4
1 reps
5 reps
88%
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
5 reps
85%
75%
2
Bench Press (Paused)
1
4
1 reps
5 reps
88%
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
5 reps
85%
75%
2
Bench Press (Paused)
1
4
1 reps
5 reps
88%
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
5 reps
5 reps
75%
70%
2
Bench Press (Barbell)
3
4
1 reps
3 reps
88%
75%
3
Dip (Weighted)
3
8 reps
-
4
Front Raise
2
6 reps
-
5
Lateral Raise (Cable)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
5 reps
5 reps
75%
70%
2
Bench Press (Barbell)
3
4
1 reps
3 reps
88%
75%
3
Dip (Weighted)
3
8 reps
-
4
Front Raise
2
6 reps
-
5
Lateral Raise (Cable)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
5 reps
5 reps
75%
70%
2
Bench Press (Barbell)
3
4
1 reps
3 reps
88%
75%
3
Dip (Weighted)
3
8 reps
-
4
Front Raise
2
6 reps
-
5
Lateral Raise (Cable)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
5 reps
5 reps
75%
70%
2
Bench Press (Barbell)
3
4
1 reps
3 reps
88%
75%
3
Dip (Weighted)
3
8 reps
-
4
Front Raise
2
6 reps
-
5
Lateral Raise (Cable)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
5 reps
5 reps
75%
70%
2
Bench Press (Barbell)
3
4
1 reps
3 reps
88%
75%
3
Dip (Weighted)
3
8 reps
-
4
Front Raise
2
6 reps
-
5
Lateral Raise (Cable)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
5 reps
5 reps
75%
70%
2
Bench Press (Barbell)
3
4
1 reps
3 reps
88%
75%
3
Dip (Weighted)
3
8 reps
-
4
Front Raise
2
6 reps
-
5
Lateral Raise (Cable)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
5 reps
5 reps
75%
70%
2
Bench Press (Barbell)
3
4
1 reps
3 reps
88%
75%
3
Dip (Weighted)
3
8 reps
-
4
Front Raise
2
6 reps
-
5
Lateral Raise (Cable)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
5 reps
5 reps
75%
70%
2
Bench Press (Barbell)
3
4
1 reps
3 reps
88%
75%
3
Dip (Weighted)
3
8 reps
-
4
Front Raise
2
6 reps
-
5
Lateral Raise (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
4 reps
5 reps
75%
65%
2
Bench Press (Paused)
4
5 reps
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Dumbbell Row
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
4 reps
5 reps
75%
65%
2
Bench Press (Paused)
4
5 reps
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Dumbbell Row
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
4 reps
5 reps
75%
65%
2
Bench Press (Paused)
4
5 reps
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Dumbbell Row
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
4 reps
5 reps
75%
65%
2
Bench Press (Paused)
4
5 reps
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Dumbbell Row
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
4 reps
5 reps
75%
65%
2
Bench Press (Paused)
4
5 reps
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Dumbbell Row
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
4 reps
5 reps
75%
65%
2
Bench Press (Paused)
4
5 reps
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Dumbbell Row
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
4 reps
5 reps
75%
65%
2
Bench Press (Paused)
4
5 reps
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Dumbbell Row
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
4 reps
5 reps
75%
65%
2
Bench Press (Paused)
4
5 reps
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Dumbbell Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Dip (Weighted)
3
8 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Belt Squat
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Dip (Weighted)
3
8 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Belt Squat
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Dip (Weighted)
3
8 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Belt Squat
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Dip (Weighted)
3
8 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Belt Squat
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Dip (Weighted)
3
8 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Belt Squat
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Dip (Weighted)
3
8 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Belt Squat
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Dip (Weighted)
3
8 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Belt Squat
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Dip (Weighted)
3
8 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Belt Squat
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3 Sets
1 Reps
3 Reps
88%
80%
2
Squat (Barbell)
1 Set
5 Sets
1 Reps
5 Reps
85%
70%
3
Dip (Weighted)
3 Sets
8 Reps
-
4
Front Raise
2 Sets
6 Reps
-
5
Lateral Raise (Cable)
2 Sets
6 Reps
-
Day 2
1
Sumo Deadlift (Barbell)
1 Set
4 Sets
3 Reps
5 Reps
85%
75%
2
Bench Press (Paused)
1 Set
4 Sets
1 Reps
5 Reps
88%
75%
3
Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
1 Set
5 Sets
5 Reps
5 Reps
75%
70%
2
Bench Press (Barbell)
3 Sets
4 Sets
1 Reps
3 Reps
88%
75%
3
Dip (Weighted)
3 Sets
8 Reps
-
4
Front Raise
2 Sets
6 Reps
-
5
Lateral Raise (Cable)
2 Sets
6 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
5 Sets
4 Reps
5 Reps
75%
65%
2
Bench Press (Paused)
4 Sets
5 Reps
75%
3
Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Dumbbell Row
3 Sets
8 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
6 Reps
65%
2
Dip (Weighted)
3 Sets
8 Reps
-
3
Bicep Curl (Barbell)
3 Sets
8 Reps
-
4
Belt Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-