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BoostcampPNG

Power Building 5 day

by Chris C.
1 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
    Dec 06, 2025 10:10
Muscle Engagement
Front
Back
MuscleSet
Front Delts
17.3%
Chest
14.9%
Triceps
14.9%
Quadriceps
10.5%
Glutes
10.5%
Hamstrings
10.5%
Abs
6%
Adductors
3%
Upper Back
2.4%
Lats
2.4%
Biceps
2.4%
Lower Back
2.2%
Middle Delts
1.6%
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
80%
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
80%
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
80%
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
80%
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
80%
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
80%
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
80%
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
80%
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
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
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
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
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
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
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
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
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%
80%
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%
80%
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%
80%
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%
80%
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%
80%
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%
80%
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%
80%
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%
80%
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
3 Reps
3 Reps
3 Reps
88%
88%
88%
80%
80%
80%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
80%
70%
70%
70%
70%
70%
3
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Front Raise
1 Set
1 Set
6 Reps
6 Reps
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
6 Reps
6 Reps
-
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
5 Reps
5 Reps
85%
75%
75%
75%
75%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
5 Reps
5 Reps
5 Reps
5 Reps
88%
75%
75%
75%
75%
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
70%
70%
70%
70%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
3 Reps
3 Reps
3 Reps
3 Reps
88%
88%
88%
80%
80%
80%
80%
3
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Front Raise
1 Set
1 Set
6 Reps
6 Reps
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
6 Reps
6 Reps
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
65%
65%
65%
65%
65%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Dumbbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
65%
65%
2
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-