Program Description
Increase strength and size
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedJan 30, 2024 04:14
- Last EditedJun 24, 2025 06:33

Summary
Unleash your strength with the Powerbuilding program, a comprehensive 4-week training plan designed to blend powerlifting and bodybuilding techniques. With a commitment of just 7 days a week, you'll engage in heavy lifts and hypertrophy-focused workouts that target all major muscle groups. Expect to master exercises like the bench press and bent-over row while building muscle and improving your overall strength. Perfect for those ready to elevate their fitness game, this program will challenge you to push your limits and achieve impressive gains.
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Single Arm Iso Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chin-Up (Assisted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Single Arm Iso Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chin-Up (Assisted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Single Arm Iso Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chin-Up (Assisted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Single Arm Iso Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chin-Up (Assisted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm High Row (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Reverse Pec Deck
2
12 reps
-
7
Rear DeltCable Flys
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm High Row (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Reverse Pec Deck
2
12 reps
-
7
Rear DeltCable Flys
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm High Row (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Reverse Pec Deck
2
12 reps
-
7
Rear DeltCable Flys
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm High Row (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Reverse Pec Deck
2
12 reps
-
7
Rear DeltCable Flys
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lying Leg Curl
5
15 reps
-
3
Leg Press (45 Degrees)
5
8 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Squat (Bodyweight)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lying Leg Curl
5
15 reps
-
3
Leg Press (45 Degrees)
5
8 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Squat (Bodyweight)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Lying Leg Curl
5
15 reps
-
3
Leg Press (45 Degrees)
5
8 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Squat (Bodyweight)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lying Leg Curl
5
15 reps
-
3
Leg Press (45 Degrees)
5
8 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Squat (Bodyweight)
1
50 reps
-
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Chest Press (Machine)
3
6 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Cross Body Extension
2
12 reps
-
7
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Chest Press (Machine)
3
6 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Cross Body Extension
2
12 reps
-
7
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Chest Press (Machine)
3
6 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Cross Body Extension
2
12 reps
-
7
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Chest Press (Machine)
3
6 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Cross Body Extension
2
12 reps
-
7
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
2
12 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
90%
2
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
2
12 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
2
12 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
2
12 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Platz Squat
4
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Platz Squat
4
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Platz Squat
4
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Platz Squat
4
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Week 1
1 / 4 Weeks
Day 4
No exercises added to this day
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Single Arm Iso Row1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4
Chin-Up (Assisted)3 Sets
12 Reps
-
Day 2
1
Bent Over Row (Barbell)3 Sets
8 Reps
-
2
Seated Row (Cable)3 Sets
10 Reps
-
3
Single Arm High Row (Cable)3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
5
Hammer Curl3 Sets
12 Reps
-
6
Reverse Pec Deck2 Sets
12 Reps
-
7
Rear DeltCable Flys2 Sets
12 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
2
Chest Fly (Cable)3 Sets
10 Reps
-
3
Chest Press (Machine)3 Sets
6 Reps
-
4
Lateral Raise (Cable)3 Sets
12 Reps
-
5
Reverse Pec Deck3 Sets
12 Reps
-
6
Cross Body Extension2 Sets
12 Reps
-
7
Tricep Rope Push Down (Cable)2 Sets
12 Reps
-
Day 6
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3
Lat Pulldown (Single Arm)3 Sets
12 Reps
-
4
Seated Wide-Grip Row (Cable)2 Sets
12 Reps
-
5
Rear Delt Fly (Machine)2 Sets
12 Reps
-
Day 7
1
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
2
Platz Squat4 Sets
12 Reps
-
3
Hip Thrust (Barbell)3 Sets
6 Reps
-
4
Leg Extension3 Sets
12 Reps
-
5
Seated Calf Raise4 Sets
12 Reps
-
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lying Leg Curl5 Sets
15 Reps
-
3
Leg Press (45 Degrees)5 Sets
8 Reps
-
4
Leg Extension3 Sets
12 Reps
-
5
Seated Calf Raise4 Sets
12 Reps
-
6
Squat (Bodyweight)1 Set
50 Reps
-