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Power Building summer

by Kyle S.
3 athletes joined

Program Description

Higher volume accessories with middle volume powerlifting movements, utilizes multiple variations of primary powerlifting movements to minimize overall load.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 02, 2024 12:29
  • Last Edited
    Jun 18, 2025 08:43

Summary

Transform your physique with the **Power Building Summer** program, a focused 4-week journey designed for those ready to build strength and muscle. With four training days each week, you'll engage in a dynamic mix of barbell and dumbbell exercises, including the Larson Bench and Snatch Deadlift, to maximize your upper and lower body gains. This program is tailored for lifters of all levels, providing the structure and intensity needed to push your limits and achieve your summer fitness goals. Get ready to elevate your training and see real results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larson Bench
1
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
3
8 reps
RPE 6
5
Chest Fly (Cable)
3
10 reps
RPE 8.5-9.5
6
Single Arm Tricep Extension (Cable)
3
6 reps
RPE 8
7
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
3
8 reps
RPE 6
5
Chest Fly (Cable)
3
10 reps
RPE 8.5-9.5
6
Single Arm Tricep Extension (Cable)
3
6 reps
RPE 8
7
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larson Bench
1
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
3
8 reps
RPE 6
5
Chest Fly (Cable)
3
10 reps
RPE 8.5-9.5
6
Single Arm Tricep Extension (Cable)
3
6 reps
RPE 8
7
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
3
8 reps
RPE 6
5
Chest Fly (Cable)
3
10 reps
RPE 8.5-9.5
6
Single Arm Tricep Extension (Cable)
3
6 reps
RPE 8
7
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
5 reps
RPE 8-9
2
Deadlift (Barbell)
4
8 reps
RPE 7
3
Back Extension
4
12 reps
RPE 8.5
4
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Walking Lunge
4
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
5 reps
RPE 8-9
2
Deadlift (Barbell)
4
5 reps
RPE 7
3
Back Extension
4
12 reps
RPE 8.5
4
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Walking Lunge
4
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
5 reps
RPE 8-9
2
Deadlift (Barbell)
4
8 reps
RPE 7
3
Back Extension
4
12 reps
RPE 8.5
4
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Walking Lunge
4
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
5 reps
RPE 8-9
2
Deadlift (Barbell)
4
5 reps
RPE 7
3
Back Extension
4
12 reps
RPE 8.5
4
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Walking Lunge
4
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
5 reps
8 reps
5 reps
RPE 8.5-9.5
RPE 7-8
RPE 7-8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
6 reps
RPE 7
4
Front Raise
3
8 reps
RPE 9
5
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 9
RPE 8
RPE 7
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6
7
Face Pull
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
5 reps
8 reps
5 reps
RPE 8.5-9.5
RPE 7-8
RPE 7-8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
6 reps
RPE 7
4
Front Raise
3
8 reps
RPE 9
5
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 9
RPE 8
RPE 7
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6
7
Face Pull
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
5 reps
8 reps
5 reps
RPE 8.5-9.5
RPE 7-8
RPE 7-8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
6 reps
RPE 7
4
Front Raise
3
8 reps
RPE 9
5
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 9
RPE 8
RPE 7
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6
7
Face Pull
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
5 reps
8 reps
5 reps
RPE 8.5-9.5
RPE 7-8
RPE 7-8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
6 reps
RPE 7
4
Front Raise
3
8 reps
RPE 9
5
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 9
RPE 8
RPE 7
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6
7
Face Pull
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5 reps
RPE 9
2
Squat (Low Bar)
3
8 reps
RPE 8
3
Leg Extension
4
6 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Hip Thrust (Barbell)
1
10 reps
RPE 8
6
Side Bend (Dumbbell)
1
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
5 reps
RPE 9
2
Squat (Low Bar)
3
8 reps
RPE 8
3
Leg Extension
4
6 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Hip Thrust (Barbell)
1
10 reps
RPE 8
6
Side Bend (Dumbbell)
1
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5 reps
RPE 9
2
Squat (Low Bar)
3
8 reps
RPE 8
3
Leg Extension
4
6 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Hip Thrust (Barbell)
1
10 reps
RPE 8
6
Side Bend (Dumbbell)
1
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
5 reps
RPE 9
2
Squat (Low Bar)
3
8 reps
RPE 8
3
Leg Extension
4
6 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Hip Thrust (Barbell)
1
10 reps
RPE 8
6
Side Bend (Dumbbell)
1
10 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Larson Bench
1 Set
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@7
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6-7
@7-8
@8-9
@9-10
4
Lateral Raise (Cable)
3 Sets
8 Reps
@6
5
Chest Fly (Cable)
3 Sets
10 Reps
@8.5-9.5
6
Single Arm Tricep Extension (Cable)
3 Sets
6 Reps
@8
7
Bicep Curl (Dumbbell)
1 Set
AMRAP
@10
Day 2
1
Snatch Deadlift
1 Set
5 Reps
@8-9
2
Deadlift (Barbell)
4 Sets
8 Reps
@7
3
Back Extension
4 Sets
12 Reps
@8.5
4
Hip Adductor (Machine)
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
6
Walking Lunge
4 Sets
6 Reps
@9
Day 3
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
5 Reps
8 Reps
5 Reps
@8.5-9.5
@7-8
@7-8
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8-9
3
Lateral Raise (Cable)
3 Sets
6 Reps
@7
4
Front Raise
3 Sets
8 Reps
@9
5
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@8
@7
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@6
7
Face Pull
4 Sets
8 Reps
@8
Day 4
1
High Bar Squat (Barbell)
1 Set
5 Reps
@9
2
Squat (Low Bar)
3 Sets
8 Reps
@8
3
Leg Extension
4 Sets
6 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@7
@8
5
Hip Thrust (Barbell)
1 Set
10 Reps
@8
6
Side Bend (Dumbbell)
1 Set
10 Reps
@6