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BoostcampPNG

LPP Powerbuilding program

by Preston T.

Program Description

Get big and strong

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 18, 2024 12:33
  • Last Edited
    Jun 23, 2024 07:17

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Chest
11.3%
Quadriceps
10.8%
Upper Back
9.3%
Front Delts
8.9%
Lats
8.9%
Glutes
8.3%
Hamstrings
7.1%
Middle Delts
6.1%
Calves
4%
Abs
3.2%
Biceps
3.2%
Adductors
3%
Lower Back
1.9%
Rear Delts
0.8%
Forearms
0.8%
Other
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
10 reps
RPE 8-9
RPE 8-9
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 8-9
3
Standing Calf Raise
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
6 reps
RPE 8-9
RPE 8-9
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 8-9
3
Standing Calf Raise
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
RPE 8-9
RPE 8-9
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 8-9
3
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Dip (Bodyweight)
3
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Skull Crusher
3
10 reps
RPE 10
6
Chest Fly (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
12 reps
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Dip (Bodyweight)
3
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Skull Crusher
3
10 reps
RPE 10
6
Chest Fly (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
8 reps
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Dip (Bodyweight)
3
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Skull Crusher
3
10 reps
RPE 10
6
Chest Fly (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
2 reps
RPE 8-9
RPE 8-8.5
2
Pull-Up (Weighted)
3
6 reps
RPE 10
3
Dumbbell Row
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
8 reps
RPE 8-9
RPE 8-8.5
2
Pull-Up (Weighted)
3
6 reps
RPE 10
3
Dumbbell Row
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
4 reps
RPE 8-9
RPE 8-8.5
2
Pull-Up (Weighted)
3
6 reps
RPE 10
3
Dumbbell Row
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
RPE 8-9
RPE 8-9
2
Squat (Paused)
3
6 reps
RPE 8-9
3
Standing Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
12 reps
RPE 8-9
RPE 8-9
2
Squat (Paused)
3
6 reps
RPE 8-9
3
Standing Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
10 reps
RPE 8-9
RPE 8-9
2
Squat (Paused)
3
6 reps
RPE 8-9
3
Standing Calf Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
8 reps
RPE 8-9
RPE 8-9
2
Overhead Press (Barbell)
3
6 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher
3
10 reps
RPE 10
5
Chest Fly (Dumbbell)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
4 reps
RPE 8-9
RPE 8-9
2
Overhead Press (Barbell)
3
6 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher
3
10 reps
RPE 10
5
Chest Fly (Dumbbell)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
12 reps
RPE 8-9
RPE 8-9
2
Overhead Press (Barbell)
3
6 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher
3
10 reps
RPE 10
5
Chest Fly (Dumbbell)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
RPE 10
2
Pull-Up (Weighted)
3
6 reps
RPE 10
3
Dumbbell Row
3
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
RPE 10
2
Pull-Up (Weighted)
3
6 reps
RPE 10
3
Dumbbell Row
3
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
RPE 10
2
Pull-Up (Weighted)
3
6 reps
RPE 10
3
Dumbbell Row
3
10 reps
RPE 10
Week 1
1 / 3 Weeks
Day 4
1
Walk
1 Set
30 mins
-
Day 5
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
@8-9
@8-9
2
Squat (Paused)
3 Sets
6 Reps
@8-9
3
Standing Calf Raise
3 Sets
10 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
3 Sets
4 Reps
10 Reps
@8-9
@8-9
2
Deficit Deadlift (Barbell)
3 Sets
10 Reps
@8-9
3
Standing Calf Raise
3 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
@8-9
@8-8.5
2
Pull-Up (Weighted)
3 Sets
6 Reps
@10
3
Dumbbell Row
3 Sets
10 Reps
@10
Day 7
1
Barbell Row
3 Sets
6 Reps
@10
2
Pull-Up (Weighted)
3 Sets
6 Reps
@10
3
Dumbbell Row
3 Sets
10 Reps
@10
Day 6
1
Bench Press (Paused)
1 Set
3 Sets
3 Reps
8 Reps
@8-9
@8-9
2
Overhead Press (Barbell)
3 Sets
6 Reps
@8-9
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Skull Crusher
3 Sets
10 Reps
@10
5
Chest Fly (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
@8-9
@8-9
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Dip (Bodyweight)
3 Sets
6 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
5
Skull Crusher
3 Sets
10 Reps
@10
6
Chest Fly (Dumbbell)
2 Sets
10 Reps
@10