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Powerbuilding

by AGiufre
3 athletes joined

Program Description

Increase strength and size

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 30, 2024 04:14
  • Last Edited
    Jun 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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
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 Row
1 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 Curl
3 Sets
12 Reps
-
6
Reverse Pec Deck
2 Sets
12 Reps
-
7
Rear DeltCable Flys
2 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 Deck
3 Sets
12 Reps
-
6
Cross Body Extension
2 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 Squat
4 Sets
12 Reps
-
3
Hip Thrust (Barbell)
3 Sets
6 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Seated Calf Raise
4 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 Curl
5 Sets
15 Reps
-
3
Leg Press (45 Degrees)
5 Sets
8 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Seated Calf Raise
4 Sets
12 Reps
-
6
Squat (Bodyweight)
1 Set
50 Reps
-