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Off Season Powerbuilding Program.

by Daniel K.
13 athletes joined

Program Description

Build more Muscle Mass.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 28, 2025 05:09
  • Last Edited
    Jun 18, 2025 07:47

Summary

Unleash your strength with the Off Season Powerbuilding Program, a comprehensive 9-week plan designed to build muscle and power through a balanced mix of compound and isolation exercises. Committing to 5 days a week, you'll tackle a variety of movements targeting all major muscle groups, from squats and bench presses to rows and curls, ensuring a well-rounded development. This program is perfect for those looking to enhance their lifting performance and physique during the off-season. Gear up to elevate your training and achieve your strength goals!
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
67%
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3
Leg Curl
3
15 reps
RPE 6
4
Leg Extension
2
15 reps
RPE 6
5
Hip Thrust (Machine)
2
15 reps
RPE 6
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
70%
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3
Leg Curl
3
15 reps
RPE 6
4
Leg Extension
2
15 reps
RPE 6
5
Hip Thrust (Machine)
2
15 reps
RPE 6
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
73%
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3
Leg Curl
3
15 reps
RPE 6
4
Leg Extension
2
15 reps
RPE 6
5
Hip Thrust (Machine)
2
15 reps
RPE 6
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
76%
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3
Leg Curl
3
15 reps
RPE 6
4
Leg Extension
2
15 reps
RPE 6
5
Hip Thrust (Machine)
2
15 reps
RPE 6
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
67%
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3
Leg Curl
3
15 reps
RPE 6
4
Leg Extension
2
15 reps
RPE 6
5
Hip Thrust (Machine)
2
15 reps
RPE 6
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 5
2
Squat (Low Bar)
2
4 reps
75%
3
Leg Curl
3
15 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
5
Hip Thrust (Machine)
2
15 reps
RPE 6
6
Plank
3
1 mins
-
7
Leg Extension
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
2
4 reps
78%
3
Leg Curl
3
15 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
5
Hip Thrust (Machine)
2
15 reps
RPE 6
6
Plank
3
1 mins
-
7
Leg Extension
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Low Bar)
2
4 reps
81%
3
Leg Curl
3
15 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
5
Hip Thrust (Machine)
2
15 reps
RPE 6
6
Plank
3
1 mins
-
7
Leg Extension
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7.5-8
2
Squat (Low Bar)
2
4 reps
84%
3
Leg Curl
3
15 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
5
Hip Thrust (Machine)
2
15 reps
RPE 6
6
Plank
3
1 mins
-
7
Leg Extension
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
62%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Shoulder Press (Machine)
3
12 reps
RPE 6
4
Pec Deck (Machine)
3
20 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Shoulder Press (Machine)
3
12 reps
RPE 6
4
Pec Deck (Machine)
3
20 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
68%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Shoulder Press (Machine)
3
12 reps
RPE 6
4
Pec Deck (Machine)
3
20 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
71%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Shoulder Press (Machine)
3
12 reps
RPE 6
4
Pec Deck (Machine)
3
20 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
62%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Shoulder Press (Machine)
3
12 reps
RPE 6
4
Pec Deck (Machine)
3
20 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 5
2
Bench Press (Barbell)
3
6 reps
70%
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Shoulder Press (Machine)
3
12 reps
RPE 6
5
Pec Deck (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
6 reps
73%
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Shoulder Press (Machine)
3
12 reps
RPE 6
5
Pec Deck (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
76%
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Shoulder Press (Machine)
3
12 reps
RPE 6
5
Pec Deck (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7.5-8
2
Bench Press (Barbell)
3
6 reps
79%
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Shoulder Press (Machine)
3
12 reps
RPE 6
5
Pec Deck (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
3
12 reps
RPE 6
3
Wide Grip Cable Row
3
15 reps
RPE 6
4
Reverse Pec Deck
3
15 reps
-
5
Hammer Curl (Cable)
3
20 reps
RPE 6
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
3
12 reps
RPE 6
3
Wide Grip Cable Row
3
15 reps
RPE 6
4
Reverse Pec Deck
3
15 reps
-
5
Hammer Curl (Cable)
3
20 reps
RPE 6
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
3
12 reps
RPE 6
3
Wide Grip Cable Row
3
15 reps
RPE 6
4
Reverse Pec Deck
3
15 reps
-
5
Hammer Curl (Cable)
3
20 reps
RPE 6
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
3
12 reps
RPE 6
3
Wide Grip Cable Row
3
15 reps
RPE 6
4
Reverse Pec Deck
3
15 reps
-
5
Hammer Curl (Cable)
3
20 reps
RPE 6
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
3
12 reps
RPE 6
3
Wide Grip Cable Row
3
15 reps
RPE 6
4
Reverse Pec Deck
3
15 reps
-
5
Hammer Curl (Cable)
3
20 reps
RPE 6
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
3
12 reps
RPE 6
3
Wide Grip Cable Row
3
15 reps
RPE 6
4
Reverse Pec Deck
3
15 reps
RPE 8
5
Hammer Curl (Cable)
3
20 reps
RPE 6
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
3
12 reps
RPE 6
3
Wide Grip Cable Row
3
15 reps
RPE 6
4
Reverse Pec Deck
3
15 reps
RPE 8
5
Hammer Curl (Cable)
3
20 reps
RPE 6
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
3
12 reps
RPE 6
3
Wide Grip Cable Row
3
15 reps
RPE 6
4
Reverse Pec Deck
3
15 reps
RPE 8
5
Hammer Curl (Cable)
3
20 reps
RPE 6
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
3
12 reps
RPE 6
3
Wide Grip Cable Row
3
15 reps
RPE 6
4
Reverse Pec Deck
3
15 reps
RPE 8
5
Hammer Curl (Cable)
3
20 reps
RPE 6
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Hack Squat
2
12 reps
RPE 6
3
Leg Curl
3
15 reps
RPE 6
4
Leg Extension
2
15 reps
RPE 6
5
Hip Thrust (Machine)
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
73%
2
Hack Squat
2
12 reps
RPE 6
3
Leg Curl
3
15 reps
RPE 6
4
Leg Extension
2
15 reps
RPE 6
5
Hip Thrust (Machine)
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
76%
2
Hack Squat
2
12 reps
RPE 6
3
Leg Curl
3
15 reps
RPE 6
4
Leg Extension
2
15 reps
RPE 6
5
Hip Thrust (Machine)
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
79%
2
Hack Squat
2
12 reps
RPE 6
3
Leg Curl
3
15 reps
RPE 6
4
Leg Extension
2
15 reps
RPE 6
5
Hip Thrust (Machine)
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
70%
2
Hack Squat
2
12 reps
RPE 6
3
Leg Curl
3
15 reps
RPE 6
4
Leg Extension
2
15 reps
RPE 6
5
Hip Thrust (Machine)
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 5
2
Deadlift (Barbell)
3
3 reps
76%
3
Hack Squat
2
12 reps
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5
Leg Extension
2
15 reps
RPE 6
6
Hip Thrust (Machine)
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
3 reps
79%
3
Hack Squat
2
12 reps
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5
Leg Extension
2
15 reps
RPE 6
6
Hip Thrust (Machine)
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
82%
3
Hack Squat
2
12 reps
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5
Leg Extension
2
15 reps
RPE 6
6
Hip Thrust (Machine)
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7.5-8
2
Deadlift (Barbell)
3
3 reps
84%
3
Hack Squat
2
12 reps
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5
Leg Extension
2
15 reps
RPE 6
6
Hip Thrust (Machine)
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
64%
2
Bench Press (Barbell)
3
12 reps
60%
3
Pec Deck (Machine)
3
20 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
66%
2
Bench Press (Barbell)
3
12 reps
62%
3
Pec Deck (Machine)
3
20 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
68%
2
Bench Press (Barbell)
3
12 reps
64%
3
Pec Deck (Machine)
3
20 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
12 reps
66%
3
Pec Deck (Machine)
3
20 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
67%
2
Bench Press (Barbell)
3
8 reps
60%
3
Pec Deck (Machine)
3
20 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
66%
2
Bench Press (Barbell)
3
12 reps
62%
3
Pec Deck (Machine)
3
20 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
68%
2
Bench Press (Barbell)
3
12 reps
64%
3
Pec Deck (Machine)
3
20 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
12 reps
66%
3
Pec Deck (Machine)
3
20 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
72%
2
Bench Press (Barbell)
3
12 reps
68%
3
Pec Deck (Machine)
3
20 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
Week 1
1 / 9 Weeks
Day 1
1
Squat (Low Bar)
3 Sets
8 Reps
67%
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@6
3
Leg Curl
3 Sets
15 Reps
@6
4
Leg Extension
2 Sets
15 Reps
@6
5
Hip Thrust (Machine)
2 Sets
15 Reps
@6
6
Plank
3 Sets
1 mins
-
Day 2
1
Bench Press (Barbell)
4 Sets
10 Reps
62%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
3
Shoulder Press (Machine)
3 Sets
12 Reps
@6
4
Pec Deck (Machine)
3 Sets
20 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@6
Day 3
1
Barbell Row
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
@6
3
Wide Grip Cable Row
3 Sets
15 Reps
@6
4
Reverse Pec Deck
3 Sets
15 Reps
-
5
Hammer Curl (Cable)
3 Sets
20 Reps
@6
6
Plank
3 Sets
1 mins
-
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
70%
2
Hack Squat
2 Sets
12 Reps
@6
3
Leg Curl
3 Sets
15 Reps
@6
4
Leg Extension
2 Sets
15 Reps
@6
5
Hip Thrust (Machine)
2 Sets
15 Reps
@6
Day 5
1
Overhead Press (Barbell)
3 Sets
8 Reps
64%
2
Bench Press (Barbell)
3 Sets
12 Reps
60%
3
Pec Deck (Machine)
3 Sets
20 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@6