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3 Week Powerbuidling

by Michael J.

Program Description

Powerbuidling

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 15, 2025 01:43
  • Last Edited
    Mar 18, 2025 09:51
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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
Incline Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
2 reps
90%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Bicep Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Iso Row
3
8-12 reps
-
4
Rear Delt Row
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Iso Row
3
8-12 reps
-
4
Rear Delt Row
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Iso Row
3
8-12 reps
-
4
Rear Delt Row
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-5 reps
RPE 7
2
Deficit Deadlift (Barbell)
1
5-8 reps
RPE 7
3
Squat (Barbell)
3
8-12 reps
-
4
Lying Leg Curl
1
-
5
Leg Press
1
-
6
Decline Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-5 reps
RPE 7
2
Deficit Deadlift (Barbell)
1
5-8 reps
RPE 7
3
Squat (Barbell)
3
8-12 reps
-
4
Back Extension (Weighted)
1
-
5
Leg Extension
1
-
6
Decline Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-5 reps
RPE 7
2
Deficit Deadlift (Barbell)
1
5-8 reps
RPE 7
3
Squat (Barbell)
3
8-12 reps
-
4
Lying Leg Curl
1
-
5
Leg Press
1
-
6
Decline Crunch (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
70%
2
Lateral Raise (Dumbbell)
1
-
3
Shoulder Press (Machine)
3
12-15 reps
-
4
JM Press (Smith Machine)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Lateral Raise (Dumbbell)
1
-
3
Shoulder Press (Machine)
3
12-15 reps
-
4
JM Press (Smith Machine)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
90%
2
Lateral Raise (Dumbbell)
1
-
3
Shoulder Press (Machine)
3
12-15 reps
-
4
JM Press (Smith Machine)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
5
Bicep Curl (Cable)
1 Set
-
Day 2
1
Pull-Up (Assisted)
5 Sets
5 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
3
Single Arm Iso Row
3 Sets
8-12 Reps
-
4
Rear Delt Row
3 Sets
15-20 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
2-5 Reps
@7
2
Deficit Deadlift (Barbell)
1 Set
5-8 Reps
@7
3
Squat (Barbell)
3 Sets
8-12 Reps
-
4
Lying Leg Curl
1 Set
-
5
Leg Press
1 Set
-
6
Decline Crunch (Weighted)
1 Set
-
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
70%
2
Lateral Raise (Dumbbell)
1 Set
-
3
Shoulder Press (Machine)
3 Sets
12-15 Reps
-
4
JM Press (Smith Machine)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
-