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Powertrophy

by Brandon M.
5 athletes joined
4.0
(1 rating)

Program Description

Build strength on primary lifts, while building mass.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 05, 2024 01:54
  • Last Edited
    Jun 18, 2025 11:36

Summary

Unlock your strength potential with Powertrophy, a dynamic 6-week program designed for serious lifters. Committing to four days a week, you'll tackle a variety of targeted leg workouts, including barbell squats, calf raises, and machine exercises that build muscle and enhance power. Each session is meticulously crafted to push your limits, ensuring steady progress and impressive gains. Get ready to transform your lower body and elevate your performance!
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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
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 7
4
Dip (Weighted)
3
8-12 reps
RPE 6
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Standing Calf Raise
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Hack Squat
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Standing Calf Raise
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Hack Squat
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Standing Calf Raise
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Hack Squat
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Standing Calf Raise
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Hack Squat
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Standing Calf Raise
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Hack Squat
3
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Standing Calf Raise
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Hack Squat
3
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 7
4
Dip (Weighted)
3
8-12 reps
RPE 6
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 7
4
Dip (Weighted)
3
8-12 reps
RPE 6
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 7
4
Dip (Weighted)
3
8-12 reps
RPE 6
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 7
4
Dip (Weighted)
3
8-12 reps
RPE 6
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 7
4
Dip (Weighted)
3
8-12 reps
RPE 6
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 6
3
Front Raise
4
8-12 reps
RPE 6
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 6
5
Hammer Curl
4
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
7
Skull Crusher (Barbell)
4
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Hyperextension
3
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Hyperextension
3
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Hyperextension
3
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Hyperextension
3
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Hyperextension
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Hyperextension
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 6
3
Front Raise
4
8-12 reps
RPE 6
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 6
5
Hammer Curl
4
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
7
Skull Crusher (Barbell)
4
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 6
3
Front Raise
4
8-12 reps
RPE 6
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 6
5
Hammer Curl
4
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
7
Skull Crusher (Barbell)
4
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 6
3
Front Raise
4
8-12 reps
RPE 6
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 6
5
Hammer Curl
4
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
7
Skull Crusher (Barbell)
4
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 6
3
Front Raise
4
8-12 reps
RPE 6
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 6
5
Hammer Curl
4
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
7
Skull Crusher (Barbell)
4
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 6
3
Front Raise
4
8-12 reps
RPE 6
4
Bicep Curl (Barbell)
4
8-12 reps
RPE 6
5
Hammer Curl
4
8-12 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
7
Skull Crusher (Barbell)
4
8-12 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@7
3
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
@7
4
Dip (Weighted)
3 Sets
8-12 Reps
@6
5
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
50%
60%
70%
80%
90%
2
Standing Calf Raise
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
5
Hack Squat
3 Sets
8-12 Reps
@6
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@6
3
Front Raise
4 Sets
8-12 Reps
@6
4
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@6
5
Hammer Curl
4 Sets
8-12 Reps
@6
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@7
7
Skull Crusher (Barbell)
4 Sets
8-12 Reps
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
50%
60%
70%
80%
90%
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@6
3
Lat Pulldown
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Hyperextension
3 Sets
8-12 Reps
@6