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BoostcampPNG

Power Building 5 day

by Chris C.

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
    Nov 24, 2025 08:19
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.4%
Front Delts
17.4%
Quadriceps
15.7%
Chest
15.3%
Glutes
10.7%
Hamstrings
10.7%
Abs
5.4%
Adductors
4.3%
Middle Delts
2.1%
Lower Back
1%
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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)
1
1
3
1
1
1
1
8 reps
6 reps
4 reps
5 reps
6 reps
7 reps
8 reps
65%
75%
85%
80%
76%
71%
66%
2
Overhead Press (Barbell)
1
4
6 reps
8 reps
55%
75%
3
Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
1
1
8 reps
6 reps
4 reps
5 reps
6 reps
7 reps
8 reps
65%
75%
85%
80%
76%
71%
66%
2
Overhead Press (Barbell)
1
4
6 reps
8 reps
55%
75%
3
Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
1
1
8 reps
6 reps
4 reps
5 reps
6 reps
7 reps
8 reps
65%
75%
85%
80%
76%
71%
66%
2
Overhead Press (Barbell)
1
4
6 reps
8 reps
55%
75%
3
Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
1
1
8 reps
6 reps
4 reps
5 reps
6 reps
7 reps
8 reps
65%
75%
85%
80%
76%
71%
66%
2
Overhead Press (Barbell)
1
4
6 reps
8 reps
55%
75%
3
Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
1
1
8 reps
6 reps
4 reps
5 reps
6 reps
7 reps
8 reps
65%
75%
85%
80%
76%
71%
66%
2
Overhead Press (Barbell)
1
4
6 reps
8 reps
55%
75%
3
Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
1
1
8 reps
6 reps
4 reps
5 reps
6 reps
7 reps
8 reps
65%
75%
85%
80%
76%
71%
66%
2
Overhead Press (Barbell)
1
4
6 reps
8 reps
55%
75%
3
Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
1
1
8 reps
6 reps
4 reps
5 reps
6 reps
7 reps
8 reps
65%
75%
85%
80%
76%
71%
66%
2
Overhead Press (Barbell)
1
4
6 reps
8 reps
55%
75%
3
Dip (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
1
1
8 reps
6 reps
4 reps
5 reps
6 reps
7 reps
8 reps
65%
75%
85%
80%
76%
71%
66%
2
Overhead Press (Barbell)
1
4
6 reps
8 reps
55%
75%
3
Dip (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
1
1
20 reps
15 reps
12 reps
15 reps
20 reps
50%
55%
60%
56%
51%
2
Sumo Deadlift (Paused)
1
4
6 reps
8 reps
55%
65%
3
Leg Extension
6
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
1
1
20 reps
15 reps
12 reps
15 reps
20 reps
50%
55%
60%
56%
51%
2
Sumo Deadlift (Paused)
1
4
6 reps
8 reps
55%
65%
3
Leg Extension
6
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
1
1
20 reps
15 reps
12 reps
15 reps
20 reps
50%
55%
60%
56%
51%
2
Sumo Deadlift (Paused)
1
4
6 reps
8 reps
55%
65%
3
Leg Extension
6
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
1
1
20 reps
15 reps
12 reps
15 reps
20 reps
50%
55%
60%
56%
51%
2
Sumo Deadlift (Paused)
1
4
6 reps
8 reps
55%
65%
3
Leg Extension
6
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
1
1
20 reps
15 reps
12 reps
15 reps
20 reps
50%
55%
60%
56%
51%
2
Sumo Deadlift (Paused)
1
4
6 reps
8 reps
55%
65%
3
Leg Extension
6
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
1
1
20 reps
15 reps
12 reps
15 reps
20 reps
50%
55%
60%
56%
51%
2
Sumo Deadlift (Paused)
1
4
6 reps
8 reps
55%
65%
3
Leg Extension
6
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
1
1
20 reps
15 reps
12 reps
15 reps
20 reps
50%
55%
60%
56%
51%
2
Sumo Deadlift (Paused)
1
4
6 reps
8 reps
55%
65%
3
Leg Extension
6
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
1
1
20 reps
15 reps
12 reps
15 reps
20 reps
50%
55%
60%
56%
51%
2
Sumo Deadlift (Paused)
1
4
6 reps
8 reps
55%
65%
3
Leg Extension
6
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
1
1
10 reps
8 reps
6 reps
7 reps
8 reps
9 reps
10 reps
60%
70%
80%
75%
71%
65%
61%
2
Bench Press (Close Grip)
1
4
6 reps
8 reps
55%
65%
3
Dip (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
1
1
10 reps
8 reps
6 reps
7 reps
8 reps
9 reps
10 reps
60%
70%
80%
75%
71%
65%
61%
2
Bench Press (Close Grip)
1
4
6 reps
8 reps
55%
65%
3
Dip (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
1
1
10 reps
8 reps
6 reps
7 reps
8 reps
9 reps
10 reps
60%
70%
80%
75%
71%
65%
61%
2
Bench Press (Close Grip)
1
4
6 reps
8 reps
55%
65%
3
Dip (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
1
1
10 reps
8 reps
6 reps
7 reps
8 reps
9 reps
10 reps
60%
70%
80%
75%
71%
65%
61%
2
Bench Press (Close Grip)
1
4
6 reps
8 reps
55%
65%
3
Dip (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
1
1
10 reps
8 reps
6 reps
7 reps
8 reps
9 reps
10 reps
60%
70%
80%
75%
71%
65%
61%
2
Bench Press (Close Grip)
1
4
6 reps
8 reps
55%
65%
3
Dip (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
1
1
10 reps
8 reps
6 reps
7 reps
8 reps
9 reps
10 reps
60%
70%
80%
75%
71%
65%
61%
2
Bench Press (Close Grip)
1
4
6 reps
8 reps
55%
65%
3
Dip (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
1
1
10 reps
8 reps
6 reps
7 reps
8 reps
9 reps
10 reps
60%
70%
80%
75%
71%
65%
61%
2
Bench Press (Close Grip)
1
4
6 reps
8 reps
55%
65%
3
Dip (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
1
1
10 reps
8 reps
6 reps
7 reps
8 reps
9 reps
10 reps
60%
70%
80%
75%
71%
65%
61%
2
Bench Press (Close Grip)
1
4
6 reps
8 reps
55%
65%
3
Dip (Weighted)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3
1
1
1
1
8 reps
6 reps
4 reps
5 reps
6 reps
7 reps
8 reps
65%
75%
80%
76%
71%
66%
61%
2
Front Squat (Barbell)
1
4
6 reps
8 reps
45%
55%
3
Leg Extension
6
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3
1
1
1
1
8 reps
6 reps
4 reps
5 reps
6 reps
7 reps
8 reps
65%
75%
80%
76%
71%
66%
61%
2
Front Squat (Barbell)
1
4
6 reps
8 reps
45%
55%
3
Leg Extension
6
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3
1
1
1
1
8 reps
6 reps
4 reps
5 reps
6 reps
7 reps
8 reps
65%
75%
80%
76%
71%
66%
61%
2
Front Squat (Barbell)
1
4
6 reps
8 reps
45%
55%
3
Leg Extension
6
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3
1
1
1
1
8 reps
6 reps
4 reps
5 reps
6 reps
7 reps
8 reps
65%
75%
80%
76%
71%
66%
61%
2
Front Squat (Barbell)
1
4
6 reps
8 reps
45%
55%
3
Leg Extension
6
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3
1
1
1
1
8 reps
6 reps
4 reps
5 reps
6 reps
7 reps
8 reps
65%
75%
80%
76%
71%
66%
61%
2
Front Squat (Barbell)
1
4
6 reps
8 reps
45%
55%
3
Leg Extension
6
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3
1
1
1
1
8 reps
6 reps
4 reps
5 reps
6 reps
7 reps
8 reps
65%
75%
80%
76%
71%
66%
61%
2
Front Squat (Barbell)
1
4
6 reps
8 reps
45%
55%
3
Leg Extension
6
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3
1
1
1
1
8 reps
6 reps
4 reps
5 reps
6 reps
7 reps
8 reps
65%
75%
80%
76%
71%
66%
61%
2
Front Squat (Barbell)
1
4
6 reps
8 reps
45%
55%
3
Leg Extension
6
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3
1
1
1
1
8 reps
6 reps
4 reps
5 reps
6 reps
7 reps
8 reps
65%
75%
80%
76%
71%
66%
61%
2
Front Squat (Barbell)
1
4
6 reps
8 reps
45%
55%
3
Leg Extension
6
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
6 reps
8 reps
60%
70%
2
Dip (Weighted)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
6 reps
8 reps
60%
70%
2
Dip (Weighted)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
6 reps
8 reps
60%
70%
2
Dip (Weighted)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
6 reps
8 reps
60%
70%
2
Dip (Weighted)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
6 reps
8 reps
60%
70%
2
Dip (Weighted)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
6 reps
8 reps
60%
70%
2
Dip (Weighted)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
6 reps
8 reps
60%
70%
2
Dip (Weighted)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
6 reps
8 reps
60%
70%
2
Dip (Weighted)
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 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
4 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
65%
75%
85%
85%
85%
80%
76%
71%
66%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
8 Reps
8 Reps
55%
75%
75%
75%
75%
3
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
12 Reps
12 Reps
15 Reps
20 Reps
50%
55%
60%
60%
60%
56%
51%
2
Sumo Deadlift (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
8 Reps
8 Reps
55%
65%
65%
65%
65%
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
20 Reps
20 Reps
@10
@10
@10
@10
@10
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
6 Reps
7 Reps
8 Reps
9 Reps
10 Reps
60%
70%
80%
80%
80%
75%
71%
65%
61%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
8 Reps
8 Reps
55%
65%
65%
65%
65%
3
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 4
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
4 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
65%
75%
80%
80%
80%
76%
71%
66%
61%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
8 Reps
8 Reps
45%
55%
55%
55%
55%
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
20 Reps
20 Reps
@10
@10
@10
@10
@10
@10
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
8 Reps
8 Reps
60%
70%
70%
70%
70%
2
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-