Powerlifter's powerbuilder

by Eysteinn F.
5.0
(1 rating)

Program Description

**Eysteinn Bodybuilding** is a comprehensive 12-week program designed for intermediate to advanced lifters looking to enhance their physique through a blend of bodybuilding and powerbuilding techniques. With a commitment of 36 days over the course of the program, you'll engage in a variety of compound and isolation exercises that target all major muscle groups, ensuring balanced development and strength gains. This program is tailored for those with access to a garage gym, utilizing essential equipment to maximize your training results. Get ready to push your limits and transform your body!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 17, 2025 04:25
  • Last Edited
    Jun 18, 2025 08:51

Summary

Unleash your strength with the Powerlifter's Powerbuilder program, a focused 12-week journey designed for serious lifters. Committing just three days a week, you'll dive into a mix of heavy compound lifts and accessory work, including deficit deadlifts, front squats, and seated overhead presses. Each session is crafted to build raw power and muscle, pushing you to new personal bests. Get ready to transform your physique and elevate your lifting game in a supportive garage gym environment!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Squat Bar Wide Stance
3
15 reps
RPE 8
2
Wide Grip Incline Benchpress
3
15 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Squat Bar Wide Stance
3
15 reps
RPE 8
2
Wide Grip Incline Benchpress
3
15 reps
RPE 8
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Squat Bar Wide Stance
3
12 reps
RPE 8
2
Wide Grip Incline Benchpress
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Squat Bar Wide Stance
3
12 reps
RPE 8
2
Wide Grip Incline Benchpress
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Squat Bar Wide Stance
3
10 reps
RPE 8
2
Wide Grip Incline Benchpress
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Squat Bar Wide Stance
3
10 reps
RPE 8
2
Wide Grip Incline Benchpress
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Squat Bar Wide Stance
4
8 reps
RPE 8
2
Wide Grip Incline Benchpress
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Squat Bar Wide Stance
4
8 reps
RPE 8
2
Wide Grip Incline Benchpress
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Squat Bar Wide Stance
5
6 reps
RPE 8
2
Wide Grip Incline Benchpress
5
6 reps
RPE 8
3
Bent Over Row (Barbell)
5
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Squat Bar Wide Stance
5
6 reps
RPE 8
2
Wide Grip Incline Benchpress
5
6 reps
RPE 8
3
Bent Over Row (Barbell)
5
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Squat Bar Wide Stance
6
5 reps
RPE 8
2
Wide Grip Incline Benchpress
6
5 reps
RPE 8
3
Bent Over Row (Barbell)
6
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Squat Bar Wide Stance
6
5 reps
RPE 8
2
Wide Grip Incline Benchpress
6
5 reps
RPE 8
3
Bent Over Row (Barbell)
6
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
15 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
15 reps
RPE 8
3
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8
4A
Side Plank
3
1 mins
-
4B
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
15 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
15 reps
RPE 8
3
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8
4A
Side Plank
3
1 mins
-
4B
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
12 reps
RPE 8
3
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8
4A
Side Plank
3
1 mins
-
4B
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
12 reps
RPE 8
3
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8
4A
Side Plank
3
1 mins
-
4B
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
10 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
4A
Side Plank
3
1 mins
-
4B
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
10 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
4A
Side Plank
3
1 mins
-
4B
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Lying Tricep Extension (Barbell)
4
8 reps
RPE 8
4A
Side Plank
3
1 mins
-
4B
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Lying Tricep Extension (Barbell)
4
8 reps
RPE 8
4A
Side Plank
3
1 mins
-
4B
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
6 reps
RPE 8
2
Seated Overhead Press (Barbell)
5
6 reps
RPE 8
3
Lying Tricep Extension (Barbell)
5
6 reps
RPE 8
4A
Side Plank
3
1 mins
-
4B
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
6 reps
RPE 8
2
Seated Overhead Press (Barbell)
5
6 reps
RPE 8
3
Lying Tricep Extension (Barbell)
5
6 reps
RPE 8
4A
Side Plank
3
1 mins
-
4B
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
6
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
6
5 reps
RPE 8
3
Lying Tricep Extension (Barbell)
6
5 reps
RPE 8
4A
Side Plank
3
1 mins
-
4B
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
6
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
6
5 reps
RPE 8
3
Lying Tricep Extension (Barbell)
6
5 reps
RPE 8
4A
Side Plank
3
1 mins
-
4B
Sit Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
15 reps
RPE 8
2
Incline Bench Press (Barbell)
3
15 reps
RPE 8
3A
Bicep Curl (Barbell)
3
15 reps
RPE 8
3B
Inverted Face Pull
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
15 reps
RPE 8
2
Incline Bench Press (Barbell)
3
15 reps
RPE 8
3A
Bicep Curl (Barbell)
3
15 reps
RPE 8
3B
Inverted Face Pull
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3A
Bicep Curl (Barbell)
3
12 reps
RPE 8
3B
Inverted Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3A
Bicep Curl (Barbell)
3
12 reps
RPE 8
3B
Inverted Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3A
Bicep Curl (Barbell)
3
10 reps
RPE 8
3B
Inverted Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3A
Bicep Curl (Barbell)
3
10 reps
RPE 8
3B
Inverted Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3A
Bicep Curl (Barbell)
4
8 reps
RPE 8
3B
Inverted Face Pull
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3A
Bicep Curl (Barbell)
4
8 reps
RPE 8
3B
Inverted Face Pull
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
5
6 reps
RPE 8
2
Incline Bench Press (Barbell)
5
6 reps
RPE 8
3A
Bicep Curl (Barbell)
5
6 reps
RPE 8
3B
Inverted Face Pull
5
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
5
6 reps
RPE 8
2
Incline Bench Press (Barbell)
5
6 reps
RPE 8
3A
Bicep Curl (Barbell)
5
6 reps
RPE 8
3B
Inverted Face Pull
5
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
6
5 reps
RPE 8
2
Incline Bench Press (Barbell)
6
5 reps
RPE 8
3A
Bicep Curl (Barbell)
6
5 reps
RPE 8
3B
Inverted Face Pull
6
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
6
5 reps
RPE 8
2
Incline Bench Press (Barbell)
6
5 reps
RPE 8
3A
Bicep Curl (Barbell)
6
5 reps
RPE 8
3B
Inverted Face Pull
6
5 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Deficit Deadlift (Barbell)
3 Sets
15 Reps
@8
2
Seated Overhead Press (Barbell)
3 Sets
15 Reps
@8
3
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
@8
4A
Side Plank
3 Sets
1 mins
-
4B
Sit Up
3 Sets
15 Reps
-
Day 3
1
Front Squat (Paused)
3 Sets
15 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
15 Reps
@8
3A
Bicep Curl (Barbell)
3 Sets
15 Reps
@8
3B
Inverted Face Pull
3 Sets
15 Reps
@8
Day 1
1
Safety Squat Bar Wide Stance
3 Sets
15 Reps
@8
2
Wide Grip Incline Benchpress
3 Sets
15 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@8