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Powerbuilding JW Style
by Jordan W.
1 athletes joined
Program Description
Build strength, muscle mass and work capacity
Program Overview
Level
Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
May 23, 2024 08:34
Last Edited
Jun 18, 2024 01:25
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.
down_app
Week 1
1 / 3 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9.5
2
Leg Curl
3 Sets
6-10 Reps
@9.5
3
Pull-Up (Weighted)
3 Sets
4-8 Reps
@9.5
4
T-Bar Row
3 Sets
8-12 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9.5
@10
2
Face Pull
3 Sets
8-12 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10-14 Reps
@9.5
4
Skull Crusher
3 Sets
6-10 Reps
@9.5
5
Incline Curl (Dumbbell)
3 Sets
10-14 Reps
@9.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9.5
@10
2
Front Squat (Barbell)
3 Sets
6-10 Reps
@9.5
3
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
4
Prowler Push
1 Set
AMRAP
@10
Day 4
1
Military Press (Barbell)
3 Sets
4-8 Reps
@9.5
2
Bicep Curl (Barbell)
3 Sets
4-8 Reps
@9.5
3
JM Press
3 Sets
4-8 Reps
@9.5
4
Chest Fly (Cable)
3 Sets
10-14 Reps
@9.5
5
Face Pull
3 Sets
10-14 Reps
@9.5
Day 5
1
Good Morning
3 Sets
6-10 Reps
@9.5
2
Back Extension
3 Sets
10-14 Reps
@8
3
Lat Pulldown
3 Sets
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)
3 Sets
6-10 Reps
@10
Day 4
1
Military Press (Barbell)
3 Sets
4-8 Reps
@9.5
2
Bicep Curl (Barbell)
3 Sets
4-8 Reps
@9.5
3
JM Press
3 Sets
4-8 Reps
@9.5
4
Chest Fly (Cable)
3 Sets
10-14 Reps
@9.5
5
Face Pull
3 Sets
10-14 Reps
@9.5
Day 5
1
Good Morning
3 Sets
6-10 Reps
@9.5
2
Back Extension
3 Sets
10-14 Reps
@8
3
Lat Pulldown
3 Sets
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)
3 Sets
6-10 Reps
@10
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
2-4 Reps
4-6 Reps
@9.5
@9.5
2
Leg Curl
3 Sets
6-10 Reps
@9.5
3
Pull-Up (Weighted)
3 Sets
4-8 Reps
@9.5
4
T-Bar Row
3 Sets
8-12 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2-4 Reps
4-6 Reps
4-6 Reps
@9.5
@9.5
@10
2
Face Pull
3 Sets
8-12 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10-14 Reps
@9.5
4
Skull Crusher
3 Sets
6-10 Reps
@9.5
5
Incline Curl (Dumbbell)
3 Sets
10-14 Reps
@9.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
2-4 Reps
4-6 Reps
4-6 Reps
@9.5
@9.5
@10
2
Front Squat (Barbell)
3 Sets
6-10 Reps
@9.5
3
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
4
Prowler Push
1 Set
AMRAP
@10
Day 4
1
Military Press (Barbell)
3 Sets
4-8 Reps
@9.5
2
Bicep Curl (Barbell)
3 Sets
4-8 Reps
@9.5
3
JM Press
3 Sets
4-8 Reps
@9.5
4
Chest Fly (Cable)
3 Sets
10-14 Reps
@9.5
5
Face Pull
3 Sets
10-14 Reps
@9.5
Day 5
1
Good Morning
3 Sets
6-10 Reps
@9.5
2
Back Extension
3 Sets
10-14 Reps
@8
3
Lat Pulldown
3 Sets
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)
3 Sets
6-10 Reps
@10
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1-2 Reps
4-6 Reps
@9.5
@9.5
2
Leg Curl
3 Sets
6-10 Reps
@9.5
3
Pull-Up (Weighted)
3 Sets
4-8 Reps
@9.5
4
T-Bar Row
3 Sets
8-12 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-2 Reps
4-6 Reps
4-6 Reps
@9.5
@9.5
@10
2
Face Pull
3 Sets
8-12 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10-14 Reps
@9.5
4
Skull Crusher
3 Sets
6-10 Reps
@9.5
5
Incline Curl (Dumbbell)
3 Sets
10-14 Reps
@9.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1-2 Reps
4-6 Reps
4-6 Reps
@9.5
@9.5
@10
2
Front Squat (Barbell)
3 Sets
6-10 Reps
@9.5
3
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
4
Prowler Push
1 Set
AMRAP
@10