Program Description
I wrote this program for my girlfriend. She said she wanted to at least be at the gym every day, so I changed a general volumizing powerbuilding program by splitting up back into its own day & by adding some forearm/cardio/random days to just stay active. This program is a LOT of work, but if you love just being at the gym, I think you'll enjoy.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedDec 23, 2024 08:59
- Last EditedJun 18, 2025 09:01
Summary
**Powerbuild Every Day** is a comprehensive 6-week program designed to maximize your strength and muscle gains with a 7-day training split. Each session focuses on a specific muscle group, utilizing a mix of barbell and dumbbell exercises to ensure balanced development and prevent plateaus. With an emphasis on progressive overload and varied intensity levels, this program will challenge you to push your limits and achieve your fitness goals. Equip yourself with the tools for transformation and embrace the grind!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
2
8 reps
RPE 7
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Wide Grip)
3
8 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Lateral Raise (Machine)
3
8-12 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Wide Grip)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Lateral Raise (Machine)
4
8-12 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Wide Grip)
5
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
5
8 reps
RPE 9
5
Lateral Raise (Machine)
5
8-12 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Wide Grip)
3
5 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7
5
Lateral Raise (Machine)
3
7-10 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
7-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Wide Grip)
4
5 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8
5
Lateral Raise (Machine)
4
7-10 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
4
7-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Wide Grip)
5
5 reps
RPE 9
4
Incline Bench Press (Dumbbell)
5
5 reps
RPE 9
5
Lateral Raise (Machine)
5
7-10 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
5
7-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 9-10
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9-10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4
Face Pull
3
12-15 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
RPE 9-10
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9-10
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9-10
4
Face Pull
4
12-15 reps
RPE 9-10
5
Hammer Curl
4
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 9-10
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9-10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4
Face Pull
3
12-15 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
6-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9-10
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
8-12 reps
RPE 9-10
5
Hammer Curl
3
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
4
6-10 reps
RPE 9-10
3
Incline Curl (Dumbbell)
4
6-10 reps
RPE 9-10
4
Face Pull
4
8-12 reps
RPE 9-10
5
Hammer Curl
4
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
5
6-10 reps
RPE 9-10
2
Wide Grip Lat Pulldown
5
6-10 reps
RPE 9-10
3
Incline Curl (Dumbbell)
5
6-10 reps
RPE 9-10
4
Face Pull
5
8-12 reps
RPE 9-10
5
Hammer Curl
5
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 7
2
Squat (Barbell)
1
AMRAP
RPE 9
3
Squat (Paused)
3
8 reps
RPE 7
4
Leg Press
3
8-12 reps
RPE 9-10
5
Leg Curl
3
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 9
3
Squat (Paused)
4
8 reps
RPE 8
4
Leg Press
4
8-12 reps
RPE 9-10
5
Leg Curl
4
15-20 reps
RPE 8
6
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Squat (Barbell)
1
AMRAP
RPE 9
3
Squat (Paused)
5
8 reps
RPE 9
4
Leg Press
5
8-12 reps
RPE 9-10
5
Leg Curl
5
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
5
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 7
2
Squat (Barbell)
1
AMRAP
RPE 9
3
Squat (Paused)
3
5 reps
RPE 7
4
Leg Press
3
6-10 reps
RPE 9-10
5
Leg Curl
3
12-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 9
3
Squat (Paused)
4
5 reps
RPE 8
4
Leg Press
4
6-10 reps
RPE 9-10
5
Leg Curl
4
12-15 reps
RPE 8
6
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Squat (Barbell)
1
AMRAP
RPE 9
3
Squat (Paused)
5
5 reps
RPE 9
4
Leg Press
5
6-10 reps
RPE 9-9.5
5
Leg Curl
5
12-15 reps
RPE 9
6
Leg Raise (Captain's Chair)
5
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
2
Wrist Curls
3
12-15 reps
-
3
Seated Calf Raise
3
10-15 reps
RPE 10
4
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
2
Wrist Curls
4
12-15 reps
-
3
Seated Calf Raise
4
10-15 reps
RPE 10
4
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
5
12-15 reps
-
2
Wrist Curls
5
12-15 reps
-
3
Seated Calf Raise
5
10-15 reps
RPE 10
4
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
2
Wrist Curls
3
12-15 reps
-
3
Seated Calf Raise
3
10-15 reps
RPE 10
4
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
2
Wrist Curls
4
12-15 reps
-
3
Seated Calf Raise
4
10-15 reps
RPE 10
4
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
5
12-15 reps
-
2
Wrist Curls
5
12-15 reps
-
3
Seated Calf Raise
5
10-15 reps
RPE 10
4
Dead Hang
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 7
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 9
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Seated Overhead Press (Dumbbell)
5
8 reps
RPE 9
4
Upright Row (Barbell)
5
8-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
5
8-10 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 7
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Seated Overhead Press (Dumbbell)
3
5 reps
RPE 7
4
Upright Row (Barbell)
3
7-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Seated Overhead Press (Dumbbell)
4
5 reps
RPE 8
4
Upright Row (Barbell)
4
7-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
7-10 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 9
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 9
4
Upright Row (Barbell)
5
7-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
5
7-10 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
5
8-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
1
AMRAP
RPE 9
3
Good Morning
3
8 reps
RPE 7
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9-10
5
Leg Extension
3
15-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
AMRAP
RPE 9
3
Good Morning
4
8 reps
RPE 8
4
Hip Thrust (Barbell)
4
8-12 reps
RPE 9-10
5
Leg Extension
4
15-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
AMRAP
RPE 9
3
Good Morning
5
8 reps
RPE 9
4
Hip Thrust (Barbell)
5
8-12 reps
RPE 9-10
5
Leg Extension
5
15-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
1
AMRAP
RPE 9
3
Good Morning
3
5 reps
RPE 7
4
Hip Thrust (Barbell)
3
7-10 reps
RPE 9-10
5
Leg Extension
3
12-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
AMRAP
RPE 9
3
Good Morning
4
5 reps
RPE 8
4
Hip Thrust (Barbell)
4
6-10 reps
RPE 9-10
5
Leg Extension
4
12-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
AMRAP
RPE 9
3
Good Morning
5
5 reps
RPE 9
4
Hip Thrust (Barbell)
5
6-10 reps
RPE 9-10
5
Leg Extension
5
12-15 reps
RPE 9-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-15 reps
RPE 10
2
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9
3
Standing Calf Raise
3
10-15 reps
RPE 9
4
Bike
1
15 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10-15 reps
RPE 10
2
Farmer's Walk (Weighted)
4
0.5-1 mins
RPE 9
3
Standing Calf Raise
4
10-15 reps
RPE 9
4
Bike
1
18 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
10-15 reps
RPE 10
2
Farmer's Walk (Weighted)
5
0.5-1 mins
RPE 9
3
Standing Calf Raise
5
10-15 reps
RPE 9
4
Bike
1
20 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
8-12 reps
RPE 10
2
Farmer's Walk (Weighted)
3
1-1.5 mins
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Bike
1
15 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
8-12 reps
RPE 10
2
Farmer's Walk (Weighted)
4
1-1.5 mins
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Bike
1
18 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
8-12 reps
RPE 10
2
Farmer's Walk (Weighted)
5
1-1.5 mins
RPE 9
3
Standing Calf Raise
5
8-12 reps
RPE 9
4
Bike
1
20 mins
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
8 Reps
@7
2
Bench Press (Barbell)1 Set
AMRAP
@10
3
Bench Press (Wide Grip)3 Sets
8 Reps
@7
4
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@7
5
Lateral Raise (Machine)3 Sets
8-12 Reps
@9-10
6
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
@9-10
Day 2
1
Dumbbell Row3 Sets
8-12 Reps
@9-10
2
Wide Grip Lat Pulldown3 Sets
8-12 Reps
@9-10
3
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@9-10
4
Face Pull3 Sets
12-15 Reps
@9-10
5
Hammer Curl3 Sets
8-12 Reps
@9-10
Day 3
1
Squat (Barbell)2 Sets
8 Reps
@7
2
Squat (Barbell)1 Set
AMRAP
@9
3
Squat (Paused)3 Sets
8 Reps
@7
4
Leg Press3 Sets
8-12 Reps
@9-10
5
Leg Curl3 Sets
15-20 Reps
@7
6
Leg Raise (Captain's Chair)3 Sets
8-12 Reps
@10
Day 4
1
Reverse Wrist Curl (Dumbbell)3 Sets
12-15 Reps
-
2
Wrist Curls3 Sets
12-15 Reps
-
3
Seated Calf Raise3 Sets
10-15 Reps
@10
4
Dead Hang3 Sets
-
Day 5
1
Overhead Press (Barbell)2 Sets
8 Reps
@7
2
Overhead Press (Barbell)1 Set
AMRAP
@9
3
Seated Overhead Press (Dumbbell)3 Sets
8 Reps
@7
4
Upright Row (Barbell)3 Sets
8-12 Reps
@9
5
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@9-10
6
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@9-10
Day 6
1
Romanian Deadlift (Barbell)2 Sets
8 Reps
@7
2
Romanian Deadlift (Barbell)1 Set
AMRAP
@9
3
Good Morning3 Sets
8 Reps
@7
4
Hip Thrust (Barbell)3 Sets
8-12 Reps
@9-10
5
Leg Extension3 Sets
15-20 Reps
@9-10
Day 7
1
Seated Calf Raise3 Sets
10-15 Reps
@10
2
Farmer's Walk (Weighted)3 Sets
0.5-1 mins
@9
3
Standing Calf Raise3 Sets
10-15 Reps
@9
4
Bike1 Set
15 mins
@7