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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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