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Powerbuilding Workout

by Daniel S.

Program Description

A program to build whole body strength and grow muscle size as well. Rep size reduces each week and variation in exercises keep body more stimulated.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 21, 2025 12:25
  • Last Edited
    Nov 21, 2025 12:55
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Chest
12.3%
Triceps
11.9%
Glutes
9.3%
Upper Back
8.3%
Front Delts
8.1%
Lats
7.7%
Hamstrings
7.3%
Biceps
6.8%
Middle Delts
3.6%
Lower Back
2.7%
Abs
2.1%
Adductors
2%
Other
1.8%
Forearms
1.2%
Abductors
0.7%
Rear Delts
0.6%
Calves
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9
2
Leg Press
3
15 reps
RPE 9
3
Deadlift (Barbell)
3
8 reps
RPE 9
4
Single Leg Squats
3
10 reps
RPE 9
5
Jumping Jack
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 9
2
Leg Press
2
7 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Overhead Press (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9
4
Jumping Jack
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Long Jump
3
8 reps
RPE 8.5
4
Hyperextension
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Vertical Jump
4
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Squat (Barbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 9
4
Sumo Squat
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 9
2
Front Squat (Barbell)
3
2 reps
RPE 9
3
Leg Press
3
10 reps
RPE 9
4
Overhead Press (Dumbbell)
3
6 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9.5
2
Squat (Barbell)
3
12 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
Overhead Press (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Dip (Assisted)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Prayer Bench Press
3
15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Kettlebell Swing
2
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Cable Crossover
3
12 reps
RPE 9
4
Bench Press (Close Grip)
3
8 reps
RPE 9
5
Push Up
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
2
10 reps
RPE 9
3
Dip (Assisted)
3
8 reps
RPE 9
4
Chest Fly (Dumbbell)
4
12 reps
RPE 9
5
Prayer Bench Press
2
20 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Fly Press (Dumbbell)
3
12 reps
RPE 9
4
Cable Crossover
4
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Bench Press (Close Grip)
3
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Barbell)
3
3 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Pullover (Dumbbell)
3
12 reps
RPE 9
5
Floor Press (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Overhead Press (Dumbbell)
3
6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Dip (Assisted)
3
15 reps
RPE 9
4
French Press
3
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
2
10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 9
5
Shrug (Barbell)
3
12 reps
RPE 9
6
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Deadlift
1
8 reps
RPE 3
2
Deadlift (Barbell)
3
2 reps
RPE 8.5
3
Pull-Up (Band)
3
10 reps
RPE 9
4
Shrug (Barbell)
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
12 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7 reps
RPE 9
2
Rack Pull (Barbell)
2
9 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Straight Arm Pulldown
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Pull-Up (Band)
4
8 reps
RPE 9
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Seated Row (Cable)
5
8 reps
RPE 9
4
Vertical Jump
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
4
10 reps
RPE 9
5
Shrug (Barbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 9
3
Pull-Up (Assisted)
3
10 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1 reps
RPE 9.5
2
Lat Pulldown
5
10 reps
RPE 9
3
Tricep Extension (Cable)
3
12 reps
RPE 9
4
French Press
3
10 reps
RPE 9
5
Push Up
2
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
2
Bicep Curl (Barbell)
3
8 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
8 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
2
Leg Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
4
Single Leg Squats
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5
Jumping Jack
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
2
Dip (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
4
Prayer Bench Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
7
Kettlebell Swing
1 Set
1 Set
20 Reps
20 Reps
@8.5
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
2
Bent Over Row (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
5
Shrug (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9