Program Description
Big guy
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedMay 12, 2025 11:54
- Last EditedJun 18, 2025 11:13
Summary
Unleash your strength with the Power-Building Big 5 program, a comprehensive 4-week journey designed for serious lifters. This 6-day-a-week regimen focuses on the foundational lifts—bench press, rows, and overhead presses—while incorporating targeted accessory work to enhance muscle growth and overall performance. Each session combines high-intensity sets with strategic supersets, ensuring you maximize your gains and push your limits. Get ready to build serious power and redefine your physique!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5A
Skull Crusher (Barbell)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5A
Skull Crusher (Barbell)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5A
Skull Crusher (Barbell)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5A
Skull Crusher (Barbell)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Meadow Row
3
10 reps
-
4A
Lat Pulldown (Close Grip)
3
8 reps
-
4B
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (Barbell)
1
8 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Meadow Row
3
10 reps
-
4A
Lat Pulldown (Close Grip)
3
8 reps
-
4B
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (Barbell)
1
8 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Meadow Row
3
10 reps
-
4A
Lat Pulldown (Close Grip)
3
8 reps
-
4B
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (Barbell)
1
8 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Meadow Row
3
10 reps
-
4A
Lat Pulldown (Close Grip)
3
8 reps
-
4B
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (Barbell)
1
8 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
AMRAP
-
5A
Leg Curl
3
15 reps
-
5B
Leg Extension
3
15 reps
-
6A
Side Crunch (Cable)
3
10 reps
-
6B
Hanging Leg Raise
3
AMRAP
-
7
Side Bend (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
AMRAP
-
5A
Leg Curl
3
15 reps
-
5B
Leg Extension
3
15 reps
-
6A
Side Crunch (Cable)
3
10 reps
-
6B
Hanging Leg Raise
3
AMRAP
-
7
Side Bend (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
AMRAP
-
5A
Leg Curl
3
15 reps
-
5B
Leg Extension
3
15 reps
-
6A
Side Crunch (Cable)
3
10 reps
-
6B
Hanging Leg Raise
3
AMRAP
-
7
Side Bend (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
AMRAP
-
5A
Leg Curl
3
15 reps
-
5B
Leg Extension
3
15 reps
-
6A
Side Crunch (Cable)
3
10 reps
-
6B
Hanging Leg Raise
3
AMRAP
-
7
Side Bend (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
2
12 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
5A
Hammer Curl (Dumbbell)
2
6 reps
-
5B
Reverse Wrist Curl (Barbell)
2
15 reps
-
6A
Skull Crusher (Barbell)
3
6 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
7A
Bicep Curl (Cable)
3
8 reps
-
7B
Dip (Bodyweight)
3
AMRAP
-
8A
Incline Curl (Dumbbell)
3
10 reps
-
8B
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
2
12 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
5A
Hammer Curl (Dumbbell)
2
6 reps
-
5B
Reverse Wrist Curl (Barbell)
2
15 reps
-
6A
Skull Crusher (Barbell)
3
6 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
7A
Bicep Curl (Cable)
3
8 reps
-
7B
Dip (Bodyweight)
3
AMRAP
-
8A
Incline Curl (Dumbbell)
3
10 reps
-
8B
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
2
12 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
5A
Hammer Curl (Dumbbell)
2
6 reps
-
5B
Reverse Wrist Curl (Barbell)
2
15 reps
-
6A
Skull Crusher (Barbell)
3
6 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
7A
Bicep Curl (Cable)
3
8 reps
-
7B
Dip (Bodyweight)
3
AMRAP
-
8A
Incline Curl (Dumbbell)
3
10 reps
-
8B
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
2
12 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
5A
Hammer Curl (Dumbbell)
2
6 reps
-
5B
Reverse Wrist Curl (Barbell)
2
15 reps
-
6A
Skull Crusher (Barbell)
3
6 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
7A
Bicep Curl (Cable)
3
8 reps
-
7B
Dip (Bodyweight)
3
AMRAP
-
8A
Incline Curl (Dumbbell)
3
10 reps
-
8B
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Dumbbell)
3
8 reps
-
3B
Lat Pulldown (Close Grip)
3
6 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Chest Fly (Cable)
2
10 reps
-
6A
Chest Fly (Cable)
3
12 reps
-
6B
Straight Arm Pulldown
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Dumbbell)
3
8 reps
-
3B
Lat Pulldown (Close Grip)
3
6 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Chest Fly (Cable)
2
10 reps
-
6A
Chest Fly (Cable)
3
12 reps
-
6B
Straight Arm Pulldown
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Dumbbell)
3
8 reps
-
3B
Lat Pulldown (Close Grip)
3
6 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Chest Fly (Cable)
2
10 reps
-
6A
Chest Fly (Cable)
3
12 reps
-
6B
Straight Arm Pulldown
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Chest Fly (Dumbbell)
3
8 reps
-
3B
Lat Pulldown (Close Grip)
3
6 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Chest Fly (Cable)
2
10 reps
-
6A
Chest Fly (Cable)
3
12 reps
-
6B
Straight Arm Pulldown
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8.5
2
Squat (Smith Machine)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Leg Curl
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7A
Hanging Leg Raise
2
AMRAP
-
7B
Side Bend (Dumbbell)
2
10 reps
-
8
Side Crunch (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8.5
2
Squat (Smith Machine)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Leg Curl
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7A
Hanging Leg Raise
2
AMRAP
-
7B
Side Bend (Dumbbell)
2
10 reps
-
8
Side Crunch (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8.5
2
Squat (Smith Machine)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Leg Curl
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7A
Hanging Leg Raise
2
AMRAP
-
7B
Side Bend (Dumbbell)
2
10 reps
-
8
Side Crunch (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8.5
2
Squat (Smith Machine)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Leg Curl
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7A
Hanging Leg Raise
2
AMRAP
-
7B
Side Bend (Dumbbell)
2
10 reps
-
8
Side Crunch (Cable)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
@9
2
Incline Bench Press (Barbell)3 Sets
8 Reps
-
3
Seated Overhead Press (Dumbbell)3 Sets
8 Reps
-
4
Chest Fly (Cable)2 Sets
12 Reps
-
5A
Skull Crusher (Barbell)3 Sets
6 Reps
-
5B
Overhead Tricep Extension (Cable)3 Sets
15 Reps
-
6
Lateral Raise (Cable)3 Sets
12 Reps
-
Day 2
1
Bent Over Row (Barbell)3 Sets
5 Reps
@9
2
Pull-Up (Bodyweight)3 Sets
AMRAP
-
3
Meadow Row3 Sets
10 Reps
-
4A
Lat Pulldown (Close Grip)3 Sets
8 Reps
-
4B
Straight Arm Pulldown3 Sets
15 Reps
-
5
Bicep Curl (Barbell)1 Set
8 Reps
-
6A
Incline Curl (Dumbbell)3 Sets
10 Reps
-
6B
Wrist Curls3 Sets
15 Reps
-
Day 5
1
Lat Pulldown (Single Arm)2 Sets
10 Reps
-
2
Lat Pulldown3 Sets
8 Reps
-
3A
Chest Fly (Dumbbell)3 Sets
8 Reps
-
3B
Lat Pulldown (Close Grip)3 Sets
6 Reps
-
4
Pullover (Dumbbell)3 Sets
8 Reps
-
5
Chest Fly (Cable)2 Sets
10 Reps
-
6A
Chest Fly (Cable)3 Sets
12 Reps
-
6B
Straight Arm Pulldown3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)5 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
3
Hip Thrust (Barbell)3 Sets
10 Reps
-
4
Standing Calf Raise3 Sets
AMRAP
-
5A
Leg Curl3 Sets
15 Reps
-
5B
Leg Extension3 Sets
15 Reps
-
6A
Side Crunch (Cable)3 Sets
10 Reps
-
6B
Hanging Leg Raise3 Sets
AMRAP
-
7
Side Bend (Dumbbell)2 Sets
10 Reps
-
Day 6
1
Deadlift (Barbell)5 Sets
3 Reps
@8.5
2
Squat (Smith Machine)3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
-
4
Good Morning3 Sets
8 Reps
-
5
Leg Curl3 Sets
10 Reps
-
6
Standing Calf Raise3 Sets
15 Reps
-
7A
Hanging Leg Raise2 Sets
AMRAP
-
7B
Side Bend (Dumbbell)2 Sets
10 Reps
-
8
Side Crunch (Cable)3 Sets
10 Reps
-
Day 4
1
Overhead Press (Barbell)3 Sets
5 Reps
@9
2
Seated Overhead Press (Dumbbell)2 Sets
12 Reps
-
3
Upright Row (Barbell)3 Sets
10 Reps
-
4
One Arm Lateral Raise (Cable)3 Sets
12 Reps
-
5A
Hammer Curl (Dumbbell)2 Sets
6 Reps
-
5B
Reverse Wrist Curl (Barbell)2 Sets
15 Reps
-
6A
Skull Crusher (Barbell)3 Sets
6 Reps
-
6B
Overhead Tricep Extension (Dumbbell)3 Sets
10 Reps
-
7A
Bicep Curl (Cable)3 Sets
8 Reps
-
7B
Dip (Bodyweight)3 Sets
AMRAP
-
8A
Incline Curl (Dumbbell)3 Sets
10 Reps
-
8B
Wrist Curls3 Sets
15 Reps
-