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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
    Oct 03, 2024 09:48
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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