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HARDER | POWERBUILDING v1.0

by TofuTank
22 athletes joined

Program Description

Main focus on strength with big 3 compound lifts and lots of accessories for size and form

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 09, 2024 10:50
  • Last Edited
    Jun 18, 2025 10:51

Summary

Unleash your strength with HARDER | POWERBUILDING v1.0, an intense 8-week program designed for serious lifters. Committing just three days a week, you'll focus on heavy compound lifts like squats, deadlifts, and bench presses, ensuring consistent progression in your strength. Each workout includes targeted accessory movements to enhance muscle growth and overall performance. Perfect for those ready to elevate their training and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.4%
Triceps
13.5%
Chest
12.6%
Hamstrings
10.4%
Front Delts
9.4%
Glutes
8.9%
Upper Back
7.7%
Lats
6.7%
Middle Delts
5%
Abs
4%
Adductors
2.2%
Biceps
2.1%
Lower Back
1.6%
Abductors
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
Squat (Low Bar)
3
3 reps
80%
2
Deadlift (Paused)
3
6 reps
70%
3
Overhead Press (Barbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
-
2
Deadlift (Paused)
3
6 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
-
2
Deadlift (Paused)
3
6 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
-
2
Deadlift (Paused)
3
6 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
-
2
Deadlift (Paused)
3
6 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
-
2
Deadlift (Paused)
3
6 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
-
2
Deadlift (Paused)
3
6 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
-
2
Overhead Press (Barbell)
3
4 reps
-
3
Seated Row (Cable)
3
6 reps
-
4
Leg Curl
3
6 reps
-
5
Leg Extension
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Squat (Paused)
3
6 reps
70%
3
Incline Bench Press (Barbell)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Paused)
3
6 reps
-
3
Incline Bench Press (Barbell)
3
6 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Paused)
3
6 reps
-
3
Incline Bench Press (Barbell)
3
6 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Paused)
3
6 reps
-
3
Incline Bench Press (Barbell)
3
6 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Paused)
3
6 reps
-
3
Incline Bench Press (Barbell)
3
6 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Paused)
3
6 reps
-
3
Incline Bench Press (Barbell)
3
6 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Paused)
3
6 reps
-
3
Incline Bench Press (Barbell)
3
6 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
-
2
Incline Bench Press (Barbell)
3
4 reps
-
3
Dip (Bodyweight)
3
6 reps
-
4
Chest Fly (Machine)
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Bench Press (Paused)
3
6 reps
70%
3
Leg Press
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Paused)
3
6 reps
-
3
Leg Press
3
6 reps
-
4
Barbell Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Arnold Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Paused)
3
6 reps
-
3
Leg Press
3
6 reps
-
4
Barbell Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Arnold Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Paused)
3
6 reps
-
3
Leg Press
3
6 reps
-
4
Barbell Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Arnold Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Paused)
3
6 reps
-
3
Leg Press
3
6 reps
-
4
Barbell Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Arnold Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Paused)
3
6 reps
-
3
Leg Press
3
6 reps
-
4
Barbell Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Arnold Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Paused)
3
6 reps
-
3
Leg Press
3
6 reps
-
4
Barbell Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Arnold Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
-
2
Leg Press
3
4 reps
-
3
Barbell Row
3
6 reps
-
4
Lat Pulldown
3
6 reps
-
5
Arnold Press
3
6 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Low Bar)
3 Sets
3 Reps
80%
2
Deadlift (Paused)
3 Sets
6 Reps
70%
3
Overhead Press (Barbell)
3 Sets
6 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
80%
2
Squat (Paused)
3 Sets
6 Reps
70%
3
Incline Bench Press (Barbell)
3 Sets
6 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
80%
2
Bench Press (Paused)
3 Sets
6 Reps
70%
3
Leg Press
3 Sets
6 Reps
-