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Alpha Powerbuilding-Program

by Chris C.
4.0
(1 rating)

Program Description

The purpose of the program is to build strength and hypertrophy. Will probably run NSun after.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 21, 2025 05:46
  • Last Edited
    Aug 08, 2025 07:23

Summary

Unleash your strength with the Alpha Powerbuilding Program, an 8-week journey designed for serious lifters. Committing just four days a week, you’ll engage in a balanced mix of heavy compound lifts and accessory work, targeting all major muscle groups to build power and size. Expect to tackle exercises like the Barbell Bench Press, Sumo Deadlift, and Weighted Dips, all tailored to push your limits and maximize gains. Equip your garage gym and get ready to transform your physique and performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
22.3%
Chest
15.8%
Triceps
13.7%
Glutes
13.7%
Hamstrings
11.3%
Front Delts
8.9%
Adductors
5.5%
Middle Delts
3.4%
Abs
3.4%
Lower Back
2.1%
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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
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
1
4
6 reps
6 reps
8 reps
55%
65%
75%
3
Dip (Weighted)
3
8 reps
RPE 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
1
4
6 reps
6 reps
8 reps
55%
65%
75%
3
Dip (Weighted)
3
8 reps
RPE 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
1
4
6 reps
6 reps
8 reps
55%
65%
75%
3
Dip (Weighted)
3
8 reps
RPE 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
1
4
6 reps
6 reps
8 reps
55%
65%
75%
3
Dip (Weighted)
3
8 reps
RPE 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
1
4
6 reps
6 reps
8 reps
55%
65%
75%
3
Dip (Weighted)
3
8 reps
RPE 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
1
4
6 reps
6 reps
8 reps
55%
65%
75%
3
Dip (Weighted)
3
8 reps
RPE 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
1
4
6 reps
6 reps
8 reps
55%
65%
75%
3
Dip (Weighted)
3
8 reps
RPE 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
1
4
6 reps
6 reps
8 reps
55%
65%
75%
3
Dip (Weighted)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
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%
66%
61%
2
Sumo Deadlift (Paused)
1
1
4
6 reps
6 reps
8 reps
50%
60%
70%
3
Leg Extension
6
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
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%
66%
61%
2
Sumo Deadlift (Paused)
1
1
4
6 reps
6 reps
8 reps
50%
60%
70%
3
Leg Extension
6
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
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%
66%
61%
2
Sumo Deadlift (Paused)
1
1
4
6 reps
6 reps
8 reps
50%
60%
70%
3
Leg Extension
6
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
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%
66%
61%
2
Sumo Deadlift (Paused)
1
1
4
6 reps
6 reps
8 reps
50%
60%
70%
3
Leg Extension
6
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
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%
66%
61%
2
Sumo Deadlift (Paused)
1
1
4
6 reps
6 reps
8 reps
50%
60%
70%
3
Leg Extension
6
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
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%
66%
61%
2
Sumo Deadlift (Paused)
1
1
4
6 reps
6 reps
8 reps
50%
60%
70%
3
Leg Extension
6
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
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%
66%
61%
2
Sumo Deadlift (Paused)
1
1
4
6 reps
6 reps
8 reps
50%
60%
70%
3
Leg Extension
6
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
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%
66%
61%
2
Sumo Deadlift (Paused)
1
1
4
6 reps
6 reps
8 reps
50%
60%
70%
3
Leg Extension
6
20 reps
RPE 9
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
1
4
6 reps
6 reps
8 reps
45%
55%
65%
3
Dip (Weighted)
3
8 reps
RPE 8
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
1
4
6 reps
6 reps
8 reps
45%
55%
65%
3
Dip (Weighted)
3
8 reps
RPE 8
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
1
4
6 reps
6 reps
8 reps
45%
55%
65%
3
Dip (Weighted)
3
8 reps
RPE 8
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
1
4
6 reps
6 reps
8 reps
45%
55%
65%
3
Dip (Weighted)
3
8 reps
RPE 8
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
1
4
6 reps
6 reps
8 reps
45%
55%
65%
3
Dip (Weighted)
3
8 reps
RPE 8
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
1
4
6 reps
6 reps
8 reps
45%
55%
65%
3
Dip (Weighted)
3
8 reps
RPE 8
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
1
4
6 reps
6 reps
8 reps
45%
55%
65%
3
Dip (Weighted)
3
8 reps
RPE 8
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
1
4
6 reps
6 reps
8 reps
45%
55%
65%
3
Dip (Weighted)
3
8 reps
RPE 8
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%
85%
80%
76%
70%
66%
2
Front Squat (Barbell)
1
1
4
5 reps
6 reps
8 reps
35%
45%
55%
3
Leg Extension
6
20 reps
RPE 9
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%
85%
80%
76%
70%
66%
2
Front Squat (Barbell)
1
1
4
5 reps
6 reps
8 reps
35%
45%
55%
3
Leg Extension
6
20 reps
RPE 9
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%
85%
80%
76%
70%
66%
2
Front Squat (Barbell)
1
1
4
5 reps
6 reps
8 reps
35%
45%
55%
3
Leg Extension
6
20 reps
RPE 9
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%
85%
80%
76%
70%
66%
2
Front Squat (Barbell)
1
1
4
5 reps
6 reps
8 reps
35%
45%
55%
3
Leg Extension
6
20 reps
RPE 9
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%
85%
80%
76%
70%
66%
2
Front Squat (Barbell)
1
1
4
5 reps
6 reps
8 reps
35%
45%
55%
3
Leg Extension
6
20 reps
RPE 9
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%
85%
80%
76%
70%
66%
2
Front Squat (Barbell)
1
1
4
5 reps
6 reps
8 reps
35%
45%
55%
3
Leg Extension
6
20 reps
RPE 9
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%
85%
80%
76%
70%
66%
2
Front Squat (Barbell)
1
1
4
5 reps
6 reps
8 reps
35%
45%
55%
3
Leg Extension
6
20 reps
RPE 9
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%
85%
80%
76%
70%
66%
2
Front Squat (Barbell)
1
1
4
5 reps
6 reps
8 reps
35%
45%
55%
3
Leg Extension
6
20 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
1 Set
1 Set
1 Set
1 Set
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 Set
1 Set
4 Sets
6 Reps
6 Reps
8 Reps
55%
65%
75%
3
Dip (Weighted)
3 Sets
8 Reps
@8
Day 2
1
Squat (Low Bar)
1 Set
1 Set
3 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
7 Reps
8 Reps
9 Reps
10 Reps
60%
70%
80%
75%
71%
66%
61%
2
Sumo Deadlift (Paused)
1 Set
1 Set
4 Sets
6 Reps
6 Reps
8 Reps
50%
60%
70%
3
Leg Extension
6 Sets
20 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
1 Set
1 Set
1 Set
1 Set
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 Set
1 Set
4 Sets
6 Reps
6 Reps
8 Reps
45%
55%
65%
3
Dip (Weighted)
3 Sets
8 Reps
@8
Day 4
1
Sumo Deadlift (Barbell)
1 Set
1 Set
3 Sets
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
65%
75%
85%
80%
76%
70%
66%
2
Front Squat (Barbell)
1 Set
1 Set
4 Sets
5 Reps
6 Reps
8 Reps
35%
45%
55%
3
Leg Extension
6 Sets
20 Reps
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Chris C.Age 54, Man
11 days ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Will review again once I finish the program