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Build Back Better

by Chanandler B.

Program Description

Full body workout with a lifting routine over 4 days per week and cardio, HIIT, and stretching throughout the week. Starting relatively intense to start but simpler as the weeks go on.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 15, 2026 09:47
  • Last Edited
    Jan 17, 2026 02:45
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.5%
Triceps
9.2%
Upper Back
8.6%
Hamstrings
7.6%
Front Delts
7.2%
Glutes
7.1%
Abs
7%
Chest
6.5%
Lats
6.3%
Biceps
6.1%
Middle Delts
5.2%
Calves
4.4%
Lower Back
3.7%
Cardio
3.7%
Other
2.9%
Rear Delts
1.5%
Adductors
1.1%
Forearms
1%
Abductors
0.4%
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
AMRAP
-
5
Bent Over Row (Barbell)
3
8-12 reps
-
6
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Sit Up
3
20 reps
-
9
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
AMRAP
-
5
Bent Over Row (Barbell)
3
8-12 reps
-
6
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Sit Up
3
20 reps
-
9
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Overhead Press (Dumbbell)
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
10 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Overhead Press (Dumbbell)
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
10 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Overhead Press (Dumbbell)
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
10 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Overhead Press (Dumbbell)
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
10 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Overhead Press (Dumbbell)
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
10 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Overhead Press (Dumbbell)
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
10 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Squat (Barbell)
3
8-12 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
20 reps
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Squat (Barbell)
3
8-12 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
20 reps
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Squat (Barbell)
3
8 reps
-
3
Deadlift (Barbell)
3
6 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Squat (Barbell)
3
8 reps
-
3
Deadlift (Barbell)
3
6 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Squat (Barbell)
3
8 reps
-
3
Deadlift (Barbell)
3
6 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Squat (Barbell)
3
8 reps
-
3
Deadlift (Barbell)
3
6 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Squat (Barbell)
3
8 reps
-
3
Deadlift (Barbell)
3
6 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Squat (Barbell)
3
8 reps
-
3
Deadlift (Barbell)
3
6 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Cardio
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
AMRAP
-
5
Bent Over Row (Barbell)
3
8-12 reps
-
6
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Sit Up
3
20 reps
-
9
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
AMRAP
-
5
Bent Over Row (Barbell)
3
8-12 reps
-
6
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Sit Up
3
20 reps
-
9
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Arnold Press
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Arnold Press
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Arnold Press
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Arnold Press
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Arnold Press
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Arnold Press
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cardio
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cardio
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Russian Twist
3
20 reps
-
7
Cardio
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Russian Twist
3
20 reps
-
7
Cardio
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Russian Twist
3
20 reps
-
7
Cardio
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Russian Twist
3
20 reps
-
7
Cardio
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Russian Twist
3
20 reps
-
7
Cardio
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
AMRAP
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Russian Twist
3
20 reps
-
7
Cardio
1
AMRAP
-
Week 1
1 / 8 Weeks
Day 3
1
Cardio
1 Set
AMRAP
-
Day 5
1
Stretching
1 Set
AMRAP
-
2
Front Squat (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
4
Lying Leg Curl
3 Sets
8-12 Reps
-
5
Seated Calf Raise
3 Sets
8-12 Reps
-
6
Cardio
1 Set
AMRAP
-
Day 4
1
Stretching
1 Set
AMRAP
-
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
AMRAP
-
5
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
6
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
8
Sit Up
3 Sets
20 Reps
-
9
Cardio
1 Set
20-30 mins
-
Day 2
1
Stretching
1 Set
AMRAP
-
2
Squat (Barbell)
3 Sets
8-12 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
8-12 Reps
-
6
Hanging Leg Raise
3 Sets
20 Reps
-
7
Cardio
1 Set
20-30 mins
-
Day 1
1
Stretching
1 Set
AMRAP
-
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
AMRAP
-
5
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
6
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
8
Sit Up
3 Sets
20 Reps
-
9
Cardio
1 Set
20-30 mins
-