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BoostcampPNG

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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.7%
Lats
9.2%
Glutes
9.2%
Hamstrings
8.7%
Biceps
8.7%
Triceps
7.7%
Lower Back
7.3%
Quadriceps
7%
Chest
6.7%
Front Delts
6.1%
Rear Delts
4.6%
Middle Delts
4.6%
Forearms
2.4%
Abs
1%
Adductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
2
Leg Curl
3
6-10 reps
RPE 9.5
3
Pull-Up (Weighted)
3
4-8 reps
RPE 9.5
4
T-Bar Row
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2-4 reps
4-6 reps
RPE 9.5
RPE 9.5
2
Leg Curl
3
6-10 reps
RPE 9.5
3
Pull-Up (Weighted)
3
4-8 reps
RPE 9.5
4
T-Bar Row
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1-2 reps
4-6 reps
RPE 9.5
RPE 9.5
2
Leg Curl
3
6-10 reps
RPE 9.5
3
Pull-Up (Weighted)
3
4-8 reps
RPE 9.5
4
T-Bar Row
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 9
RPE 9.5
RPE 10
2
Face Pull
3
8-12 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 9.5
4
Skull Crusher
3
6-10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
10-14 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2-4 reps
4-6 reps
4-6 reps
RPE 9.5
RPE 9.5
RPE 10
2
Face Pull
3
8-12 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 9.5
4
Skull Crusher
3
6-10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
10-14 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-2 reps
4-6 reps
4-6 reps
RPE 9.5
RPE 9.5
RPE 10
2
Face Pull
3
8-12 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 9.5
4
Skull Crusher
3
6-10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
10-14 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 9
RPE 9.5
RPE 10
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
4
Prowler Push
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2-4 reps
4-6 reps
4-6 reps
RPE 9.5
RPE 9.5
RPE 10
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
4
Prowler Push
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1-2 reps
4-6 reps
4-6 reps
RPE 9.5
RPE 9.5
RPE 10
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
4
Prowler Push
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
3
4-8 reps
RPE 9.5
3
JM Press
3
4-8 reps
RPE 9.5
4
Chest Fly (Cable)
3
10-14 reps
RPE 9.5
5
Face Pull
3
10-14 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
3
4-8 reps
RPE 9.5
3
JM Press
3
4-8 reps
RPE 9.5
4
Chest Fly (Cable)
3
10-14 reps
RPE 9.5
5
Face Pull
3
10-14 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
3
4-8 reps
RPE 9.5
3
JM Press
3
4-8 reps
RPE 9.5
4
Chest Fly (Cable)
3
10-14 reps
RPE 9.5
5
Face Pull
3
10-14 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-10 reps
RPE 9.5
2
Back Extension
3
10-14 reps
RPE 8
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-10 reps
RPE 9.5
2
Back Extension
3
10-14 reps
RPE 8
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-10 reps
RPE 9.5
2
Back Extension
3
10-14 reps
RPE 8
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 10
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