Power tower 
This program is made for power building so you can build strength, but also build muscle 
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8 reps |
| 2 | Leg Extension | 3 | 12 reps |
| 3 | Hamstring Curl | 3 | 12 reps |
| 4 | Leg Press | 3 | 8 reps |
| 5 | Hip Thrust (Barbell) | 3 | 8 reps |
| 6 | Back Extension (Weighted) | 3 | 15 reps |
| 7 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8 reps |
| 2 | Seated Row (Cable) | 3 | 10 reps |
| 3 | Chest Fly (Machine) | 3 | 10 reps |
| 4 | Wide Grip Lat Pulldown | 3 | 10 reps |
| 5 | Incline Bench Press (Barbell) | 3 | 10 reps |
| 6 | Plank | 3 | 1 min |
| 7 | Back Extension (Weighted) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 2 | Bicep Curl (Barbell) | 3 | 10 reps |
| 3 | Lateral Raise (Dumbbell) | 3 | 8 reps |
| 4 | Bench Press (Close Grip) | 3 | 8 reps |
| 5 | Hammer Curl | 3 | 8 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 10 reps |
| 7 | Incline Curl (Dumbbell) | 3 | 8 reps |
| 8 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 8 reps |
| 2 | Leg Extension | 3 | 10 reps |
| 3 | Leg Curl | 3 | 10 reps |
| 4 | Goblet Squat | 3 | 8 reps |
| 5 | Back Extension (Weighted) | 3 | 15 reps |
| 6 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Paused) | 3 | 8 reps |
| 2 | Wide Grip Lat Pulldown | 3 | 10 reps |
| 3 | Incline Bench Press (Smith Machine) | 3 | 8 reps |
| 4 | Barbell Row | 3 | 8 reps |
| 5 | Chest Fly (Machine) | 3 | 10 reps |
| 6 | Plank | 3 | 1 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Power tower  is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 70 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.
Power tower  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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Power tower  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
