Muscle and power building ( main powerifting)
This program is kind of build muscle and strength
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 3 reps | 60% |
| 1 | 2 reps | 70% | ||
| 1 | 1 rep | 90% | ||
| 1 | 1 rep | 100% | ||
| 4 | 5 reps | 80% | ||
| 2 | Deadlift (Barbell) | 2 | 5 reps | 75% |
| 3 | Pull-Up (Weighted) | 1 | 5 reps | 60% |
| 2 | 5 reps | 70% | ||
| 1 | 1 rep | 100% | ||
| 1 | 6 reps | 65% | ||
| 1 | 8 reps | 40% | ||
| 4 | Preacher Curl (Barbell) | 1 | 5–6 reps | 60% |
| 2 | 8–10 reps | 80% | ||
| 1 | 6–8 reps | 70% | ||
| 1 | 8–10 reps | 60% | ||
| 5 | Incline Curl (Dumbbell) | 1 | 8–10 reps | @7 |
| 2 | 8–10 reps | @8.5 | ||
| 1 | 6–8 reps | @10 | ||
| 1 | 8–10 reps | @6.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 3 reps | 30% |
| 1 | 4 reps | 50% | ||
| 1 | 4 reps | 65% | ||
| 1 | 3 reps | 80% | ||
| 1 | 1 rep | 90% | ||
| 2 | Bench Press (Barbell) | 1 | AMRAP | 95% |
| 3 | Bench Press (Barbell) | 4 | 4–5 reps | 80% |
| 4 | Bench Press (Close Grip) | 1 | 8 reps | 75% |
| 2 | 8 reps | 80% | ||
| 5 | Dip (Weighted) | 1 | 8–10 reps | @6.5 |
| 1 | 8–10 reps | @7.5 | ||
| 1 | 8–10 reps | @8.5 | ||
| 1 | 2–4 reps | @10 | ||
| 6 | Military Press (Barbell) | 1 | 8 reps | @7 |
| 2 | 8 reps | @8 | ||
| 1 | 3 reps | @10 | ||
| 7 | Bent Over Row (Barbell, Paused) | 1 | 8 reps | @7 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 4 reps | 40% |
| 1 | 4 reps | 60% | ||
| 1 | 3 reps | 70% | ||
| 1 | 2 reps | 80% | ||
| 1 | 1 rep | 90% | ||
| 1 | 1 rep | 100% | ||
| 4 | 5 reps | 80% | ||
| 2 | Deficit Deadlift (Barbell) | 3 | 6 reps | 60% |
| 3 | Pull-Up (Weighted) | 1 | 5 reps | @6 |
| 1 | 5 reps | @7 | ||
| 1 | 1 rep | @10 | ||
| 2 | 5 reps | @8 | ||
| 4 | Lat Pulldown (Single Arm) | 3 | 10 reps | @8 |
| 5 | Face Pull | 1 | 12 reps | @7 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @10 | ||
| 6 | Hanging Leg Raise | 4 | 12 reps | @10 |
| 7 | Chin-Up (Bodyweight) | 2 | 10 reps | @10 |
| 8 | Preacher Curl (Barbell) | 1 | 12 reps | @7 |
| 2 | 12 reps | @8 | ||
| 1 | 12 reps | @10 | ||
| 9 | Incline Curl (Dumbbell) | 1 | 10 reps | @7 |
| 2 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 1 | 3 reps | 40% |
| 2 | 3 reps | 50% | ||
| 4 | 5 reps | 70% | ||
| 2 | Squat (Paused) | 1 | 3 reps | 50% |
| 1 | 3 reps | 60% | ||
| 3 | 5 reps | 70% | ||
| 3 | Dumbbell Row | 3 | 8 reps | @8 |
| 4 | Tricep Rope Push Down (Cable) | 1 | 12 reps | @7 |
| 1 | 12 reps | @8 | ||
| 2 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Military Press (Barbell) | 1 | 3 reps | 60% |
| 1 | 3 reps | 70% | ||
| 1 | 1 rep | 100% | ||
| 4 | 5 reps | 80% | ||
| 2 | Lateral Raise (Dumbbell) | 1 | 12 reps | @7 |
| 1 | 12 reps | @10 | ||
| 1 | 10 reps | @10 | ||
| 3 | Single Arm Rear Delt Cable Fly | 3 | 12 reps | @10 |
| 4 | Preacher Curl (Barbell) | 1 | 10 reps | @7 |
| 2 | 10 reps | @8 | ||
| 5 | Incline Curl (Dumbbell) | 1 | 10 reps | @7 |
| 2 | 10 reps | @8 | ||
| 6 | Single Arm Overhead Tricep Extension | 1 | 10 reps | @7 |
| 2 | 10 reps | @8 | ||
| 7 | Tricep Rope Push Down (Cable) | 1 | 10 reps | @7 |
| 2 | 10 reps | @8 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Muscle and power building ( main powerifting) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 150 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Muscle and power building ( main powerifting) is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Muscle and power building ( main powerifting) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
