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BoostcampPNG

Powerbuilding Phase 1

by Philémon Berstel-Da Silva

Program Description

Powerbuilding Phase 1

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Dec 12, 2025 11:35
  • Last Edited
    Dec 13, 2025 05:31

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.7%
Hamstrings
10.5%
Triceps
9.9%
Quadriceps
9.5%
Upper Back
9%
Front Delts
8.1%
Abs
6.7%
Biceps
6.6%
Chest
6.6%
Lats
5.3%
Lower Back
3.8%
Middle Delts
3.3%
Adductors
2.3%
Forearms
2.3%
Calves
2.3%
Rear Delts
2.1%
Abductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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Star
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
5 reps
8 reps
35%
50%
60%
70%
80%
70%
2
Military Press (Barbell)
1
1
3
6 reps
4 reps
8 reps
35%
50%
70%
3
Reverse Hyperextension
1
6 reps
40%
4
Reverse Hyperextension
3
8-10 reps
70%
5
T-Bar Row
1
6 reps
40%
6
T-Bar Row
3
12-15 reps
65%
7
Hammer Curl (Dumbbell)
3
20-25 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3
6 reps
4 reps
3 reps
2 reps
4 reps
35%
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
3 reps
10 reps
40%
52.5%
65%
75%
87.5%
67.5%
3
Hip Abductor (Machine)
3
15-20 reps
60%
4
Lat Pulldown
1
6 reps
50%
5
Lat Pulldown
3
5-8 reps
80%
6
Calf Raise (Machine)
1
6 reps
45%
7
Calf Raise (Machine)
3
8-10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3
6 reps
4 reps
3 reps
2 reps
4 reps
35%
50%
60%
70%
80%
2
Dip (Assisted)
1
1
6 reps
4 reps
37.5%
52.5%
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Hanging Leg Raise
3
10-12 reps
RPE 9
5
Pullover (Dumbbell)
1
6 reps
40%
6
Pullover (Dumbbell)
3
12-15 reps
62.5%
7
Incline Curl (Dumbbell)
1
6 reps
40%
8
Incline Curl (Dumbbell)
3
12-15 reps
65%
9
Face Pull
4
15-20 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
4
6 reps
4 reps
3 reps
2 reps
2 reps
35%
45%
55%
65%
75%
2
Bench Press (Paused)
1
1
1
3
6 reps
4 reps
3 reps
5 reps
35%
50%
65%
75%
3
T-Bar Row
1
3
6 reps
10 reps
30%
65%
4
Lying Leg Curl
3
6-8 reps
77.5%
5
Shrug (Dumbbell)
3
20-25 reps
55%
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
3
6 reps
12 reps
30%
62.5%
1B
Overhead Tricep Extension (Cable)
1
3
6 reps
12 reps
30%
62.5%
2A
Bicep Curl (Dumbbell)
3
20 reps
55%
2B
Tricep Extension (Cable)
3
20 reps
55%
3A
Lateral Raise (Dumbbell)
3
20 reps
50%
3B
Rear Delt Fly (Dumbbell)
3
20 reps
50%
4A
Calf Raise (Leg Press)
3
12 reps
65%
4B
Abs Crunch (Machine)
3
15 reps
60%
Week 1
1 / 1 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
2 Reps
5 Reps
8 Reps
8 Reps
35%
50%
60%
70%
80%
70%
70%
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
8 Reps
8 Reps
8 Reps
35%
50%
70%
70%
70%
3
Reverse Hyperextension
1 Set
6 Reps
40%
4
Reverse Hyperextension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
70%
70%
70%
5
T-Bar Row
1 Set
6 Reps
40%
6
T-Bar Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
65%
65%
65%
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
20-25 Reps
20-25 Reps
20-25 Reps
55%
55%
55%
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
2 Reps
4 Reps
4 Reps
4 Reps
35%
50%
60%
70%
80%
80%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
2 Reps
3 Reps
10 Reps
10 Reps
40%
52.5%
65%
75%
87.5%
67.5%
67.5%
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
60%
60%
60%
4
Lat Pulldown
1 Set
6 Reps
50%
5
Lat Pulldown
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
80%
80%
80%
6
Calf Raise (Machine)
1 Set
6 Reps
45%
7
Calf Raise (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
75%
75%
75%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
2 Reps
4 Reps
4 Reps
4 Reps
35%
50%
60%
70%
80%
80%
80%
2
Dip (Assisted)
1 Set
1 Set
6 Reps
4 Reps
37.5%
52.5%
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Hanging Leg Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
5
Pullover (Dumbbell)
1 Set
6 Reps
40%
6
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
62.5%
62.5%
62.5%
7
Incline Curl (Dumbbell)
1 Set
6 Reps
40%
8
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
65%
65%
65%
9
Face Pull
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
60%
60%
60%
60%
Day 4
1
Deadlift (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
35%
45%
55%
65%
75%
75%
75%
75%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
5 Reps
5 Reps
5 Reps
35%
50%
65%
75%
75%
75%
3
T-Bar Row
1 Set
1 Set
1 Set
1 Set
6 Reps
10 Reps
10 Reps
10 Reps
30%
65%
65%
65%
4
Lying Leg Curl
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
77.5%
77.5%
77.5%
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
20-25 Reps
20-25 Reps
20-25 Reps
55%
55%
55%
Day 5
1A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
6 Reps
12 Reps
12 Reps
12 Reps
30%
62.5%
62.5%
62.5%
1B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
6 Reps
12 Reps
12 Reps
12 Reps
30%
62.5%
62.5%
62.5%
2A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
55%
55%
55%
2B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
55%
55%
55%
3A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
50%
50%
50%
3B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
50%
50%
50%
4A
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
65%
65%
65%
4B
Abs Crunch (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
60%
60%
60%