logo
BoostcampPNG

Powerbuild volume v1

by Hussein S.
5 athletes joined

Program Description

Powerbuild -gain raw strength -lose weight -become more athletic

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 29, 2024 09:10
  • Last Edited
    Jun 18, 2025 11:48

Summary

Unleash your strength with the **Powerbuild Volume v1** program, designed for serious lifters looking to enhance their muscle mass and power over 4 weeks. This 4-day-a-week regimen focuses on compound movements and supersets, targeting major muscle groups to maximize hypertrophy and strength gains. With a mix of barbell and dumbbell exercises, including bench presses and overhead presses, you'll build a solid foundation while pushing your limits. Get ready to transform your physique and elevate your performance in the gym!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.1%
Triceps
12.1%
Chest
11.2%
Glutes
11%
Middle Delts
9.2%
Hamstrings
7.3%
Front Delts
6.9%
Biceps
5.2%
Upper Back
4.8%
Abductors
4.3%
Lats
3.3%
Adductors
2.7%
Abs
2.5%
Rear Delts
1.8%
Lower Back
1.8%
Forearms
0.7%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
10 reps
10 reps
8 reps
5 reps
20%
40%
55%
60%
2
Dumbbell Row
4
15 reps
RPE 7-8
3
Hamstring Curl
4
15 reps
RPE 6.5
4
Lat Pulldown
4
8-12 reps
RPE 8.5
5
Prowler Push
4
0.5 mins
RPE 8
6
Face Pull
4
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
10 reps
10 reps
8 reps
5 reps
20%
40%
55%
65%
2
Dumbbell Row
3
1
10-15 reps
10-18 reps
RPE 7-8
RPE 7-8
3
Hamstring Curl
4
15 reps
RPE 6.5
4
Lat Pulldown
4
8-12 reps
RPE 8.5
5
Prowler Push
4
0.5 mins
RPE 8
6
Face Pull
4
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
10 reps
10 reps
8 reps
5 reps
20%
40%
55%
70%
2
Dumbbell Row
4
10 reps
RPE 7-8
3
Hamstring Curl
4
15 reps
RPE 6.5
4
Lat Pulldown
4
8-12 reps
RPE 8.5
5
Prowler Push
4
0.5 mins
RPE 8
6
Face Pull
4
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
10 reps
10 reps
8 reps
5 reps
20%
40%
55%
75%
2
Dumbbell Row
4
8 reps
RPE 7-8
3
Hamstring Curl
4
15 reps
RPE 6.5
4
Lat Pulldown
4
8-12 reps
RPE 8.5
5
Prowler Push
4
0.5 mins
RPE 8
6
Face Pull
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench And Overhead
1
1
1
5
10 reps
10 reps
8 reps
5 reps
20%
35%
50%
60%
2
Bench Press (Close Grip)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8.5
4
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7.5
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench And Overhead
1
1
1
5
10 reps
10 reps
8 reps
5 reps
20%
35%
50%
60%
2
Bench Press (Close Grip)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8.5
4
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7.5
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench And Overhead
1
1
1
5
10 reps
10 reps
8 reps
5 reps
20%
35%
50%
60%
2
Bench Press (Close Grip)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8.5
4
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7.5
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench And Overhead
1
1
1
5
10 reps
10 reps
8 reps
5 reps
20%
35%
50%
60%
2
Bench Press (Close Grip)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8.5
4
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7.5
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
4
Hip Adductor (Machine)
2
1
15 reps
18 reps
RPE 7.5
RPE 7.5
5A
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Leg Press (45 Degrees)
1
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Leg Extension
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
8
Klokov Squat
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
9
Walking Lunge
3
40 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
4
Hip Adductor (Machine)
2
1
15 reps
18 reps
RPE 7.5
RPE 7.5
5A
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Leg Press (45 Degrees)
1
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Leg Extension
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
8
Klokov Squat
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
9
Walking Lunge
3
40 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
4
Hip Adductor (Machine)
2
1
15 reps
18 reps
RPE 7.5
RPE 7.5
5A
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Leg Press (45 Degrees)
1
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Leg Extension
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
8
Klokov Squat
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
9
Walking Lunge
3
40 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
4
Hip Adductor (Machine)
2
1
15 reps
18 reps
RPE 7.5
RPE 7.5
5A
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Leg Press (45 Degrees)
1
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Leg Extension
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
8
Klokov Squat
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
9
Walking Lunge
3
40 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 7
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
4
20 reps
RPE 8
4
Preacher Curl (Barbell)
4
10-15 reps
RPE 8
5
JM Press
4
8-12 reps
RPE 8
6
Hammer Curl
4
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 7
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
4
20 reps
RPE 8
4
Preacher Curl (Barbell)
4
10-15 reps
RPE 8
5
JM Press
4
8-12 reps
RPE 8
6
Hammer Curl
4
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 7
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
4
20 reps
RPE 8
4
Preacher Curl (Barbell)
4
10-15 reps
RPE 8
5
JM Press
4
8-12 reps
RPE 8
6
Hammer Curl
4
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 7
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Walking Lunge
4
20 reps
RPE 8
4
Preacher Curl (Barbell)
4
10-15 reps
RPE 8
5
JM Press
4
8-12 reps
RPE 8
6
Hammer Curl
4
6-8 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 2
1
Bench And Overhead
1 Set
1 Set
1 Set
5 Sets
10 Reps
10 Reps
8 Reps
5 Reps
20%
35%
50%
60%
2
Bench Press (Close Grip)
4 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
@8.5
4
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7.5
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
Day 3
4
Hip Adductor (Machine)
2 Sets
1 Set
15 Reps
18 Reps
@7.5
@7.5
5A
Hip Abductor (Machine)
3 Sets
15 Reps
@7.5
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
14 Reps
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
@8.5
@9
@9.5
@10
7
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
14 Reps
12 Reps
@8
@8.5
@9
@9.5
@10
8
Klokov Squat
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7.5
@8
@8.5
@9
@9.5
9
Walking Lunge
3 Sets
40 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
@7
2
Bench Press (Barbell)
4 Sets
8 Reps
@7
3
Walking Lunge
4 Sets
20 Reps
@8
4
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@8
5
JM Press
4 Sets
8-12 Reps
@8
6
Hammer Curl
4 Sets
6-8 Reps
@9.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Sets
10 Reps
10 Reps
8 Reps
5 Reps
20%
40%
55%
60%
2
Dumbbell Row
4 Sets
15 Reps
@7-8
3
Hamstring Curl
4 Sets
15 Reps
@6.5
4
Lat Pulldown
4 Sets
8-12 Reps
@8.5
5
Prowler Push
4 Sets
0.5 mins
@8
6
Face Pull
4 Sets
10-15 Reps
@7