Powerbuilding V1.0
Strength training focused on improve your SBD while training for hypertrophy. Intermediate
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 7 reps | @7 |
| 2 | Bench Press (Barbell) | 5 | 5 reps | 73% |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–1 reps | @7–8 |
| 4 | Pec Deck (Machine) | 3 | 10–12 reps | @7–8 |
| 5 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @7–8 |
| 6 | V-Handle Tricep Pushdown (Cable) | 1 | 1+ reps | @10 |
| 7 | Bicep Curl (Cable) | 1 | 1+ reps | @10 |
| 8 | Hanging Leg Raise | 3 | 12–15 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Paused) | 1 | 2 reps | @6 |
| 2 | Squat (Paused) | 1 | 8 reps | @6 |
| 1 | 8 reps | @6.5 | ||
| 1 | 8 reps | @7 | ||
| 2 | 8 reps | @7.5 | ||
| 3 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | @7–8 |
| 4 | Leg Extension | 3 | 8–10 reps | @8–9 |
| 5 | Leg Press (45 Degrees) | 3 | 8–10 reps | @8–9 |
| 6 | Hip Thrust (Barbell) | 4 | 8–10 reps | @7–8 |
| 7 | Standing Calf Raise | 3 | 12–15 reps | @7–8 |
| 8 | Side Plank | 3 | 1 min | — |
| 9 | Pallof Press | 3 | 8–10 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 1 | 1 rep | @7 |
| 2 | Sumo Deadlift (Barbell) | 4 | 4 reps | 75% |
| 3 | Pull-Up (Weighted) | 4 | 4–6 reps | @7–8 |
| 4 | Chest Supported Row (Dumbbell) | 3 | 8–10 reps | @7–8 |
| 5 | Lat Pulldown | 3 | 6–8 reps | @7–8 |
| 6 | Incline Curl (Dumbbell) | 2 | 8–10 reps | @7–8 |
| 7 | Alternating Dumbbell Curl | 2 | 8–10 reps | @7–8 |
| 8 | Rear Delt Fly (Cable) | 4 | 12–15 reps | @7–8 |
| 9 | Plank | 3 | 1 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Larsen Press (Barbell) | 3 | 10 reps | @7 |
| 2 | Incline Bench Press (Smith Machine) | 4 | 8–10 reps | @7–8 |
| 3 | Seated Shoulder Press (Dumbbell) | 4 | 8–10 reps | @7–8 |
| 4 | Single Arm High Row (Cable) | 4 | 8–10 reps | @7–8 |
| 5 | JM Press | 3 | 8–10 reps | @7–8 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 8–10 reps | @7–8 |
| 7 | Seated Row (Machine) | 3 | 8–10 reps | @7–8 |
| 8 | Alternating Dumbbell Curl | 3 | 1+ reps | @10 |
| 9 | Dip (Bodyweight) | 3 | 1+ reps | @10 |
| 10 | Plank | 3 | 1 min | — |
| 11 | Hanging Leg Raise | 3 | 8–10 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 3 reps | @6 |
| 2 | Squat (Barbell) | 4 | 6 reps | 75% |
| 3 | Sumo Deadlift (Paused) | 1 | 3 reps | @6 |
| 4 | Sumo Deadlift (Paused) | 3 | 6 reps | 65% |
| 5 | Leg Press (45 Degrees) | 3 | 8–10 reps | @7–8 |
| 6 | Bulgarian Split Squat (Dumbbell) | 2 | 12–15 reps | @7–8 |
| 7 | Lying Leg Curl | 1 | 1+ reps | @10 |
| 8 | Seated Calf Raise | 3 | 8–10 reps | @7–8 |
| 9 | Cable Crunch | 3 | 12–20 reps | @7.5 |
| 10 | MCGILL BIG 3 | 3 | 15–20 reps | — |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Powerbuilding V1.0 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Powerbuilding V1.0 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Powerbuilding V1.0 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
