logo
BoostcampPNG

Powerlifter's powerbuilder

by Eysteinn F.

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 17, 2025 05:01
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
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