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BoostcampPNG

power building program

by Tobhy Jahseh Monilla
12 athletes joined

Program Description

to prepare for a power lifting competition

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 19, 2024 03:41
  • Last Edited
    Jun 18, 2025 10:06

Summary

Unleash your strength with this 7-week Power Building Program designed to maximize muscle growth and enhance your lifting performance. Committing to just 4 days a week, you'll engage in a balanced mix of compound and isolation exercises, including sumo deadlifts, barbell presses, and cable work, ensuring a comprehensive approach to building power and size. Each session is strategically crafted to challenge your limits while allowing for recovery, making it perfect for both seasoned lifters and those looking to elevate their training. Get ready to transform your physique and strength—one rep at a time!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
6 reps
6 reps
RPE 6
RPE 6.5
2
Single Leg Press
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Larsen Press (Barbell)
4
1
5 reps
5 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
3 reps
7 reps
RPE 8
RPE 8
2
Leg Extension
3
12 reps
RPE 7
3
Single Leg Press
3
12 reps
RPE 8
4
Overhead Press (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1 reps
7 reps
7 reps
RPE 8
RPE 6
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Bench Press (Barbell)
2
2
1 reps
8 reps
RPE 7
RPE 7
4
Hack Squat
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
7 reps
RPE 7.5
RPE 6
2
Single Leg Press
3
12 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Bench Press (Barbell)
2
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 6
2
Single Leg Press
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Larsen Press (Barbell)
4
1
5 reps
5 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
3 reps
7 reps
RPE 8
RPE 8
2
Leg Extension
3
12 reps
RPE 7
3
Single Leg Press
3
12 reps
RPE 8
4
Overhead Press (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
RPE 8
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Bench Press (Barbell)
2
2
1 reps
8 reps
RPE 7
RPE 7
4
Hack Squat
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 7
5
Bicep Curl (Cable)
3
8 reps
RPE 8
6
Sumo Deadlift (Paused)
2
2
4 reps
4 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Single Arm High Row (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
1
2
5 reps
10 reps
RPE 10
RPE 7
6
Hammer Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
7 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 7
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2 reps
RPE 8
2
Lying Leg Curl
3
12 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
4
Single Arm High Row (Cable)
3
10 reps
RPE 7
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
6
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2
4 reps
5 reps
RPE 6
RPE 7
2
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Single Arm High Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Single Arm High Row (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
1
2
5 reps
10 reps
RPE 10
RPE 7
6
Hammer Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
7 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 7
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
10 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Cable)
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Tricep Extension (Cable)
3
10 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1 reps
5 reps
RPE 8
RPE 7
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4 reps
7 reps
RPE 9.5
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 7
4
Overhead Press (Barbell)
3
8 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
7
Tricep Extension (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Cable)
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Tricep Extension (Cable)
3
10 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1 reps
5 reps
RPE 8
RPE 7
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
RPE 7
2
Sumo Deadlift (Barbell)
1
2
2 reps
5 reps
RPE 7
RPE 6.5
3
Bench Press (Barbell)
2
2
3 reps
5 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Sumo Deadlift (Barbell)
2
2
4 reps
5 reps
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 8
2
Bench Press (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 7
3
Sumo Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
2
2
1 reps
7 reps
RPE 8.5
RPE 6
3
Sumo Deadlift (Barbell)
2
1
1
1 reps
6 reps
6 reps
RPE 8
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 7
2
Sumo Deadlift (Barbell)
1
2
2 reps
5 reps
RPE 7
RPE 6.5
3
Bench Press (Barbell)
2
2
3 reps
5 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Sumo Deadlift (Barbell)
2
2
4 reps
5 reps
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 7
3
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9.5
RPE 7
Week 1
1 / 7 Weeks
Day 2
1
Lat Pulldown
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
2
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
4
Hammer Curl
3 Sets
10 Reps
@7
5
Bicep Curl (Cable)
3 Sets
8 Reps
@8
6
Sumo Deadlift (Paused)
2 Sets
2 Sets
4 Reps
4 Reps
@6.5
@7
Day 4
1
Squat (Low Bar)
4 Sets
4 Reps
@7
2
Sumo Deadlift (Barbell)
1 Set
2 Sets
2 Reps
5 Reps
@7
@6.5
3
Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7
@7
Day 1
1
Squat (Paused)
1 Set
2 Sets
6 Reps
6 Reps
@6
@6.5
2
Single Leg Press
3 Sets
12 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@7
4
Larsen Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@6
@7
Day 3
1
Bench Press (Paused)
4 Sets
5 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
6
Tricep Extension (Cable)
3 Sets
10 Reps
@7
7
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7