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BoostcampPNG
Strength Builder Hybrid Program
by Synkkis
1 athletes joined
Program Description
4 day intermediate powerbuilding program emphasizing bench press variations. Program Notes: • Top Set Method: This method allows you to focus on heavy, high-intensity sets followed by lighter back-off sets to accumulate volume and practice technique. • RPE (Rate of Perceived Exertion): Adjust weights to hit the prescribed RPE ranges. • Progression: Increase weight when you consistently achieve the upper end of the RPE range with good form. • Rest: Take adequate rest between sets and exercises. • Variation: Continue to vary bench press variations to target different muscle groups and prevent plateaus. This modified program reduces deadlift volume and implements the top set method for Squats, Bench Press, and Deadlifts to balance intensity and volume while targeting strength and hypertrophy gains effectively. Adjust weights and exercises based on individual needs and progression.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Jul 07, 2024 07:37
Last Edited
Jul 09, 2024 06:51
down_app
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Close Grip)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@6-7
3
Lat Pulldown
3 Sets
6-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7-8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6-7
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
@6-7
7
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@6-7
Day 2
1
Squat (Barbell)
1 Set
3 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7-8
3
Leg Press
2 Sets
8-12 Reps
@6-7
4
Lunge (Dumbbell)
3 Sets
8-12 Reps
@6-7
5
Standing Calf Raise
4 Sets
10-15 Reps
@6-7
6
Plank
3 Sets
1 mins
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@7-8
3
Dip (Weighted)
3 Sets
6-10 Reps
@7-8
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@6-7
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@6-7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Floor Press (Barbell)
3 Sets
5-8 Reps
@7-8
3
Lat Pulldown
3 Sets
6-10 Reps
@6-7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@6-7
5
Face Pull
3 Sets
10-15 Reps
@6-7
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6-7
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@6-7
8
Shrug (Barbell)
3 Sets
10-15 Reps
@6-7
Day 1
1
Bench Press (Close Grip)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@6-7
3
Lat Pulldown
3 Sets
6-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7-8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6-7
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
@6-7
7
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@6-7
Day 2
1
Squat (Barbell)
1 Set
3 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7-8
3
Leg Press
2 Sets
8-12 Reps
@6-7
4
Lunge (Dumbbell)
3 Sets
8-12 Reps
@6-7
5
Standing Calf Raise
4 Sets
10-15 Reps
@6-7
6
Plank
3 Sets
1 mins
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@7-8
3
Dip (Weighted)
3 Sets
6-10 Reps
@7-8
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@6-7
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@6-7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Floor Press (Barbell)
3 Sets
5-8 Reps
@7-8
3
Lat Pulldown
3 Sets
6-10 Reps
@6-7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@6-7
5
Face Pull
3 Sets
10-15 Reps
@6-7
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6-7
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@6-7
8
Shrug (Barbell)
3 Sets
10-15 Reps
@6-7
Day 1
1
Bench Press (Close Grip)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@6-7
3
Lat Pulldown
3 Sets
6-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7-8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6-7
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
@6-7
7
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@6-7
Day 2
1
Squat (Barbell)
1 Set
3 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7-8
3
Leg Press
2 Sets
8-12 Reps
@6-7
4
Lunge (Dumbbell)
3 Sets
8-12 Reps
@6-7
5
Standing Calf Raise
4 Sets
10-15 Reps
@6-7
6
Plank
3 Sets
1 mins
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@7-8
3
Dip (Weighted)
3 Sets
6-10 Reps
@7-8
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@6-7
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@6-7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Floor Press (Barbell)
3 Sets
5-8 Reps
@7-8
3
Lat Pulldown
3 Sets
6-10 Reps
@6-7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@6-7
5
Face Pull
3 Sets
10-15 Reps
@6-7
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6-7
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@6-7
8
Shrug (Barbell)
3 Sets
10-15 Reps
@6-7
Day 1
1
Bench Press (Close Grip)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@6-7
3
Lat Pulldown
3 Sets
6-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7-8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6-7
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
@6-7
7
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@6-7
Day 2
1
Squat (Barbell)
1 Set
3 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7-8
3
Leg Press
2 Sets
8-12 Reps
@6-7
4
Lunge (Dumbbell)
3 Sets
8-12 Reps
@6-7
5
Standing Calf Raise
4 Sets
10-15 Reps
@6-7
6
Plank
3 Sets
1 mins
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@7-8
3
Dip (Weighted)
3 Sets
6-10 Reps
@7-8
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@6-7
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@6-7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Floor Press (Barbell)
3 Sets
5-8 Reps
@7-8
3
Lat Pulldown
3 Sets
6-10 Reps
@6-7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@6-7
5
Face Pull
3 Sets
10-15 Reps
@6-7
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6-7
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@6-7
8
Shrug (Barbell)
3 Sets
10-15 Reps
@6-7
Day 1
1
Bench Press (Close Grip)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@6-7
3
Lat Pulldown
3 Sets
6-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7-8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6-7
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
@6-7
7
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@6-7
Day 2
1
Squat (Barbell)
1 Set
3 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7-8
3
Leg Press
2 Sets
8-12 Reps
@6-7
4
Lunge (Dumbbell)
3 Sets
8-12 Reps
@6-7
5
Standing Calf Raise
4 Sets
10-15 Reps
@6-7
6
Plank
3 Sets
1 mins
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@7-8
3
Dip (Weighted)
3 Sets
6-10 Reps
@7-8
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@6-7
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@6-7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Floor Press (Barbell)
3 Sets
5-8 Reps
@7-8
3
Lat Pulldown
3 Sets
6-10 Reps
@6-7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@6-7
5
Face Pull
3 Sets
10-15 Reps
@6-7
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6-7
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@6-7
8
Shrug (Barbell)
3 Sets
10-15 Reps
@6-7
Day 1
1
Bench Press (Close Grip)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@6-7
3
Lat Pulldown
3 Sets
6-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7-8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6-7
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
@6-7
7
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@6-7
Day 2
1
Squat (Barbell)
1 Set
3 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7-8
3
Leg Press
2 Sets
8-12 Reps
@6-7
4
Lunge (Dumbbell)
3 Sets
8-12 Reps
@6-7
5
Standing Calf Raise
4 Sets
10-15 Reps
@6-7
6
Plank
3 Sets
1 mins
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@7-8
3
Dip (Weighted)
3 Sets
6-10 Reps
@7-8
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@6-7
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@6-7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Floor Press (Barbell)
3 Sets
5-8 Reps
@7-8
3
Lat Pulldown
3 Sets
6-10 Reps
@6-7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@6-7
5
Face Pull
3 Sets
10-15 Reps
@6-7
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6-7
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@6-7
8
Shrug (Barbell)
3 Sets
10-15 Reps
@6-7
Day 1
1
Bench Press (Close Grip)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@6-7
3
Lat Pulldown
3 Sets
6-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7-8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6-7
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
@6-7
7
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@6-7
Day 2
1
Squat (Barbell)
1 Set
3 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7-8
3
Leg Press
2 Sets
8-12 Reps
@6-7
4
Lunge (Dumbbell)
3 Sets
8-12 Reps
@6-7
5
Standing Calf Raise
4 Sets
10-15 Reps
@6-7
6
Plank
3 Sets
1 mins
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@7-8
3
Dip (Weighted)
3 Sets
6-10 Reps
@7-8
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@6-7
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@6-7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Floor Press (Barbell)
3 Sets
5-8 Reps
@7-8
3
Lat Pulldown
3 Sets
6-10 Reps
@6-7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@6-7
5
Face Pull
3 Sets
10-15 Reps
@6-7
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6-7
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@6-7
8
Shrug (Barbell)
3 Sets
10-15 Reps
@6-7
Day 1
1
Bench Press (Close Grip)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@6-7
3
Lat Pulldown
3 Sets
6-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7-8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6-7
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
@6-7
7
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@6-7
Day 2
1
Squat (Barbell)
1 Set
3 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7-8
3
Leg Press
2 Sets
8-12 Reps
@6-7
4
Lunge (Dumbbell)
3 Sets
8-12 Reps
@6-7
5
Standing Calf Raise
4 Sets
10-15 Reps
@6-7
6
Plank
3 Sets
1 mins
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@7-8
3
Dip (Weighted)
3 Sets
6-10 Reps
@7-8
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@6-7
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@6-7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Floor Press (Barbell)
3 Sets
5-8 Reps
@7-8
3
Lat Pulldown
3 Sets
6-10 Reps
@6-7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@6-7
5
Face Pull
3 Sets
10-15 Reps
@6-7
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6-7
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@6-7
8
Shrug (Barbell)
3 Sets
10-15 Reps
@6-7