PowerBuild | Workout Programs | Boostcamp App |

PowerBuild

by David B.

Program Description

Strength and Size

Program Overview

Level

Intermediate

Goal

Powerbuilding

Equipment

Full Gym

Program Length

10 weeks

Time Per Workout

90 minutes

Created

Jun 09, 2024 06:24

Last Edited

Jun 09, 2024 08:36

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Day 1

1

Squat (Barbell)

1 Set

2 Sets

5 Reps

8 Reps

75%

70%

2

Overhead Press (Barbell)

3 Sets

8 Reps

@7

3

Nordic Curl

3 Sets

8 Reps

@7

4

Seated Wide-Grip Row (Cable)

3 Sets

12 Reps

@9

5

Hammer Curl

3 Sets

20 Reps

@10

Day 2

1

Dinnie Lift

3 Sets

4 Reps

80%

2

Bench Press (Barbell)

1 Set

2 Sets

3 Reps

10 Reps

85%

65%

3

Pull-Up (Weighted)

3 Sets

5 Reps

@8

4

Tricep Extension (Cable)

3 Sets

10 Reps

@8

5

Standing Calf Raise

3 Sets

10 Reps

@9

Day 3

1

Squat (Barbell)

3 Sets

4 Reps

80%

2

Dip (Weighted)

3 Sets

8 Reps

@7

3

Hanging Leg Raise

3 Sets

10 Reps

@9

4

Pullover (Machine)

3 Sets

12 Reps

@8

5

Incline Curl (Dumbbell)

3 Sets

12 Reps

@9

6

Rear Delt Fly (Machine)

4 Sets

15 Reps

@9

Day 4

1

Dinnie Lift

1 Set

1 Reps

@10

2

Bench Press (Paused)

3 Sets

5 Reps

75%

3

Single Arm Iso Row

3 Sets

10 Reps

@7

4

Seated Hamstring Curl

3 Sets

6 Reps

@8

5

Leg Extension

3 Sets

8 Reps

@8