Intermediate–AdvancedFree

Powerbuild

Noah M.· Apr 2024

iOS & Android

Overview

Length

6 weeks

Days / week

7 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

70 min

Size and strength

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

13%

Biceps

12.3%

Lats

12%

Front Delts

11.4%

Abs

9.6%

Triceps

Chest

8.2%

Middle Delts

Quadriceps

4.3%

Hamstrings

3.7%

Glutes

Lower Back

2.8%

Rear Delts

2.7%

Forearms

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Incline Bench Press (Dumbbell)	3	3–6 reps	@10
2	Incline Bench Press (Dumbbell)	2	10–20 reps	@10
3	Ez Bar Skull Crusher	3	3–7 reps	@10
4	Ez Bar Skull Crusher	3	10–15 reps	@10
5	Chest Press (Machine)	3	2–6 reps	@10
6	Chest Press (Machine)	3	9–15 reps	@10
7	V-Handle Tricep Pushdown (Cable)	2	4–10 reps	@10
8	V-Handle Tricep Pushdown (Cable)	2	12–15 reps	@10
9	Pec Deck (Machine)	2	8–15 reps	@7
10	Leg Raise (Captain's Chair)	3	15 reps	@6

#	Exercise	Sets	Reps	Intensity
1	Pull-Up (Bodyweight)	3	1–999 reps	@10
2	Wide Grip Pull-Up	3	1–999 reps	@10
3	Underhand Lat Pulldown	4	4–7 reps	@10
4	Underhand Lat Pulldown	3	12–20 reps	@10
5	Lat Pulldown (Close Grip)	3	4–7 reps	@10
6	Lat Pulldown (Close Grip)	3	12–20 reps	@10
7	Low Row	3	5–7 reps	@10
8	Low Row	3	12–15 reps	@10
9	Bicep Curl (EZ Bar)	3	4–8 reps	@10
10	Bicep Curl (Barbell)	3	12–20 reps	@10
11	Reverse Bicep Curl (EZ Bar)	3	12 reps	@10
12	Shrug (Dumbbell)	4	10 reps	@10
13	Leg Raise (Captain's Chair)	3	15 reps	@6.5

#	Exercise	Sets	Reps	Intensity
1	Overhead Press (Machine)	3	4–7 reps	@10
2	Overhead Press (Machine)	3	10–15 reps	@10
3	Hack Squat	3	10 reps	@8.5
4	Lateral Raise (Cable)	5	12 reps	@10
5	Leg Extension	3	12 reps	@10
6	Face Pull	4	10 reps	@8.5
7	Romanian Deadlift (Dumbbell)	4	12 reps	@10
8	Front Raise	4	10 reps	@10
9	Leg Raise (Captain's Chair)	3	8 reps	@9.5

#	Exercise	Sets	Reps	Intensity
1	Forearms Curl	10	5 reps	@6.5
2	Leg Raise (Captain's Chair)	4	8 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Incline Bench Press (Dumbbell)	3	3–6 reps	@10
2	Incline Bench Press (Dumbbell)	2	10–20 reps	@10
3	Ez Bar Skull Crusher	3	3–7 reps	@10
4	Ez Bar Skull Crusher	3	10–15 reps	@10
5	Chest Press (Machine)	3	2–6 reps	@10
6	Chest Press (Machine)	3	9–15 reps	@10
7	V-Handle Tricep Pushdown (Cable)	2	4–10 reps	@10
8	V-Handle Tricep Pushdown (Cable)	2	12–15 reps	@10
9	Pec Deck (Machine)	2	8–15 reps	@7
10	Leg Raise (Captain's Chair)	3	15 reps	@6

#	Exercise	Sets	Reps	Intensity
1	Pull-Up (Bodyweight)	3	1–999 reps	@10
2	Wide Grip Pull-Up	3	1–999 reps	@10
3	Underhand Lat Pulldown	4	4–7 reps	@10
4	Underhand Lat Pulldown	3	12–20 reps	@10
5	Lat Pulldown (Close Grip)	3	4–7 reps	@10
6	Lat Pulldown (Close Grip)	3	12–20 reps	@10
7	Low Row	3	5–7 reps	@10
8	Low Row	3	12–15 reps	@10
9	Bicep Curl (EZ Bar)	3	4–8 reps	@10
10	Bicep Curl (Barbell)	3	12–20 reps	@10
11	Reverse Bicep Curl (EZ Bar)	3	12 reps	@10
12	Shrug (Dumbbell)	4	10 reps	@10
13	Leg Raise (Captain's Chair)	3	15 reps	@6.5

#	Exercise	Sets	Reps	Intensity
1	Overhead Press (Machine)	3	4–7 reps	@10
2	Overhead Press (Machine)	3	10–15 reps	@10
3	Hack Squat	3	10 reps	@8.5
4	Lateral Raise (Cable)	5	12 reps	@10
5	Leg Extension	3	12 reps	@10
6	Face Pull	4	10 reps	@8.5
7	Romanian Deadlift (Dumbbell)	4	12 reps	@10
8	Front Raise	4	10 reps	@10
9	Leg Raise (Captain's Chair)	3	8 reps	@9.5

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Powerbuild is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Powerbuild is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Powerbuild is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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