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Lazy Powerbuilding

by The Truth

Program Description

I'm lazy

Program Overview

  • Level
    Beginner
  • Goal
    Muscle, Strength
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 05, 2026 06:58
  • Last Edited
    Apr 07, 2026 06:56
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.6%
Upper Back
13.6%
Triceps
11.6%
Quadriceps
11.3%
Front Delts
11.3%
Hamstrings
6.8%
Chest
6.8%
Lats
6.8%
Middle Delts
4.5%
Biceps
3.7%
Forearms
3.1%
Lower Back
3.1%
Olympic
3%
Abs
0.7%
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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
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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
Barbell Back Squat
3
5 reps
82.5%
2
Snatch Deadlift
3
5 reps
55%
3
Bench Press (Barbell)
3
5 reps
82.5%
4
Cable Flexion Row
3
5 reps
82.5%
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
5 reps
82.5%
2
Snatch Deadlift
3
5 reps
55%
3
Bench Press (Barbell)
3
5 reps
82.5%
4
Cable Flexion Row
3
5 reps
82.5%
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
5 reps
82.5%
2
Snatch Deadlift
3
5 reps
55%
3
Bench Press (Barbell)
3
5 reps
82.5%
4
Cable Flexion Row
3
5 reps
82.5%
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
5 reps
82.5%
2
Snatch Deadlift
1
5 reps
55%
3
Bench Press (Barbell)
1
5 reps
82.5%
4
Cable Flexion Row
1
5 reps
82.5%
5
Seated Overhead Press (Dumbbell)
1
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
5 reps
82.5%
2
Snatch Deadlift
3
5 reps
55%
3
Bench Press (Barbell)
3
5 reps
82.5%
4
Cable Flexion Row
3
5 reps
82.5%
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
5 reps
82.5%
2
Snatch Deadlift
3
5 reps
55%
3
Bench Press (Barbell)
3
5 reps
82.5%
4
Cable Flexion Row
3
5 reps
82.5%
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
5 reps
82.5%
2
Snatch Deadlift
3
5 reps
55%
3
Bench Press (Barbell)
3
5 reps
82.5%
4
Cable Flexion Row
3
5 reps
82.5%
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
5 reps
82.5%
2
Snatch Deadlift
1
5 reps
55%
3
Bench Press (Barbell)
1
5 reps
82.5%
4
Cable Flexion Row
1
5 reps
82.5%
5
Seated Overhead Press (Dumbbell)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87.5%
2
Barbell Back Squat
3
6-8 reps
70%
3
Bench Press (Barbell)
3
5 reps
82.5%
4
Cable Flexion Row
3
5 reps
82.5%
5
Upright Row (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87.5%
2
Barbell Back Squat
3
6-8 reps
70%
3
Bench Press (Barbell)
3
5 reps
82.5%
4
Cable Flexion Row
3
5 reps
82.5%
5
Upright Row (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87.5%
2
Barbell Back Squat
3
6-8 reps
70%
3
Bench Press (Barbell)
3
5 reps
82.5%
4
Cable Flexion Row
3
5 reps
82.5%
5
Upright Row (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
82.5%
2
Barbell Back Squat
1
6-8 reps
70%
3
Bench Press (Barbell)
1
5 reps
82.5%
4
Cable Flexion Row
1
5 reps
82.5%
5
Upright Row (Cable)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87.5%
2
Barbell Back Squat
3
6-8 reps
70%
3
Bench Press (Barbell)
3
5 reps
82.5%
4
Cable Flexion Row
3
5 reps
82.5%
5
Upright Row (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87.5%
2
Barbell Back Squat
3
6-8 reps
70%
3
Bench Press (Barbell)
3
5 reps
82.5%
4
Cable Flexion Row
3
5 reps
82.5%
5
Upright Row (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87.5%
2
Barbell Back Squat
3
6-8 reps
70%
3
Bench Press (Barbell)
3
5 reps
82.5%
4
Cable Flexion Row
3
5 reps
82.5%
5
Upright Row (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
82.5%
2
Barbell Back Squat
1
6-8 reps
70%
3
Bench Press (Barbell)
1
5 reps
82.5%
4
Cable Flexion Row
1
5 reps
82.5%
5
Upright Row (Cable)
1
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
5 reps
82.5%
2
Snatch Deadlift
3
5 reps
55%
3
Bench Press (Barbell)
3
5 reps
82.5%
4
Cable Flexion Row
3
5 reps
82.5%
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
5 reps
82.5%
2
Snatch Deadlift
3
5 reps
55%
3
Bench Press (Barbell)
3
5 reps
82.5%
4
Cable Flexion Row
3
5 reps
82.5%
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
5 reps
82.5%
2
Snatch Deadlift
3
5 reps
55%
3
Bench Press (Barbell)
3
5 reps
82.5%
4
Cable Flexion Row
3
5 reps
82.5%
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
5 reps
82.5%
2
Snatch Deadlift
1
5 reps
55%
3
Bench Press (Barbell)
1
5 reps
82.5%
4
Cable Flexion Row
1
5 reps
82.5%
5
Seated Overhead Press (Dumbbell)
1
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
5 reps
82.5%
2
Snatch Deadlift
3
5 reps
55%
3
Bench Press (Barbell)
3
5 reps
82.5%
4
Cable Flexion Row
3
5 reps
82.5%
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
5 reps
82.5%
2
Snatch Deadlift
3
5 reps
55%
3
Bench Press (Barbell)
3
5 reps
82.5%
4
Cable Flexion Row
3
5 reps
82.5%
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
5 reps
82.5%
2
Snatch Deadlift
3
5 reps
55%
3
Bench Press (Barbell)
3
5 reps
82.5%
4
Cable Flexion Row
3
5 reps
82.5%
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
5 reps
82.5%
2
Snatch Deadlift
1
5 reps
55%
3
Bench Press (Barbell)
1
5 reps
82.5%
4
Cable Flexion Row
1
5 reps
82.5%
5
Seated Overhead Press (Dumbbell)
1
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
1
0.1 mins
1 mins
RPE 10
RPE 6
2
Below-The-Knee Rack Pull
3
1
0.1 mins
1 mins
RPE 10
RPE 6
3
Bench Press (Barbell)
3
1
0.1 mins
1 mins
RPE 10
RPE 6
4
Bent Over Row (Barbell)
3
1
0.1 mins
1 mins
RPE 10
RPE 6
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
1
0.1 mins
1 mins
RPE 10
RPE 6
2
Below-The-Knee Rack Pull
3
1
0.1 mins
1 mins
RPE 10
RPE 6
3
Bench Press (Barbell)
3
1
0.1 mins
1 mins
RPE 10
RPE 6
4
Bent Over Row (Barbell)
3
1
0.1 mins
1 mins
RPE 10
RPE 6
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
1
0.1 mins
1 mins
RPE 10
RPE 6
2
Below-The-Knee Rack Pull
3
1
0.1 mins
1 mins
RPE 10
RPE 6
3
Bench Press (Barbell)
3
1
0.1 mins
1 mins
RPE 10
RPE 6
4
Bent Over Row (Barbell)
3
1
0.1 mins
1 mins
RPE 10
RPE 6
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
1
0.1 mins
1 mins
RPE 10
RPE 6
2
Below-The-Knee Rack Pull
3
1
0.1 mins
1 mins
RPE 10
RPE 6
3
Bench Press (Barbell)
3
1
0.1 mins
1 mins
RPE 10
RPE 6
4
Bent Over Row (Barbell)
3
1
0.1 mins
1 mins
RPE 10
RPE 6
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
1
0.1 mins
1 mins
RPE 10
RPE 6
2
Below-The-Knee Rack Pull
3
1
0.1 mins
1 mins
RPE 10
RPE 6
3
Bench Press (Barbell)
3
1
0.1 mins
1 mins
RPE 10
RPE 6
4
Bent Over Row (Barbell)
3
1
0.1 mins
1 mins
RPE 10
RPE 6
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
1
0.1 mins
1 mins
RPE 10
RPE 6
2
Below-The-Knee Rack Pull
3
1
0.1 mins
1 mins
RPE 10
RPE 6
3
Bench Press (Barbell)
3
1
0.1 mins
1 mins
RPE 10
RPE 6
4
Bent Over Row (Barbell)
3
1
0.1 mins
1 mins
RPE 10
RPE 6
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
1
0.1 mins
1 mins
RPE 10
RPE 6
2
Below-The-Knee Rack Pull
3
1
0.1 mins
1 mins
RPE 10
RPE 6
3
Bench Press (Barbell)
3
1
0.1 mins
1 mins
RPE 10
RPE 6
4
Bent Over Row (Barbell)
3
1
0.1 mins
1 mins
RPE 10
RPE 6
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
1
0.1 mins
1 mins
RPE 10
RPE 6
2
Below-The-Knee Rack Pull
3
1
0.1 mins
1 mins
RPE 10
RPE 6
3
Bench Press (Barbell)
3
1
0.1 mins
1 mins
RPE 10
RPE 6
4
Bent Over Row (Barbell)
3
1
0.1 mins
1 mins
RPE 10
RPE 6
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Barbell Back Squat
3 Sets
5 Reps
82.5%
2
Snatch Deadlift
3 Sets
5 Reps
55%
3
Bench Press (Barbell)
3 Sets
5 Reps
82.5%
4
Cable Flexion Row
3 Sets
5 Reps
82.5%
5
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
87.5%
2
Barbell Back Squat
3 Sets
6-8 Reps
70%
3
Bench Press (Barbell)
3 Sets
5 Reps
82.5%
4
Cable Flexion Row
3 Sets
5 Reps
82.5%
5
Upright Row (Cable)
3 Sets
8-12 Reps
@9
Day 3
1
Barbell Back Squat
3 Sets
5 Reps
82.5%
2
Snatch Deadlift
3 Sets
5 Reps
55%
3
Bench Press (Barbell)
3 Sets
5 Reps
82.5%
4
Cable Flexion Row
3 Sets
5 Reps
82.5%
5
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
Day 4
1
Barbell Back Squat
3 Sets
1 Set
0.1 mins
1 mins
@10
@6
2
Below-The-Knee Rack Pull
3 Sets
1 Set
0.1 mins
1 mins
@10
@6
3
Bench Press (Barbell)
3 Sets
1 Set
0.1 mins
1 mins
@10
@6
4
Bent Over Row (Barbell)
3 Sets
1 Set
0.1 mins
1 mins
@10
@6
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9