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BoostcampPNG

Powerbuilding ppl

by Thomas O.

Program Description

4 weeks to get strong(can repeat)

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 05, 2024 01:21
  • Last Edited
    May 25, 2025 10:39

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
Quadriceps
11.6%
Upper Back
11%
Triceps
10.1%
Lats
9.9%
Chest
9.9%
Biceps
8.8%
Glutes
8.7%
Front Delts
8.3%
Hamstrings
7.2%
Middle Delts
4.5%
Lower Back
3.2%
Abs
2.5%
Adductors
1.9%
Calves
1.4%
Forearms
0.7%
Rear Delts
0.4%
Abductors
0.2%
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 8-10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 10
4
Pullover (Dumbbell)
1
15-20 reps
RPE 10
5
High Row
3
12-15 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 10
7
Hammer Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 8-10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 10
4
Pullover (Dumbbell)
1
15-20 reps
RPE 10
5
High Row
3
12-15 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 10
7
Hammer Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 8-10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 10
4
Pullover (Dumbbell)
1
15-20 reps
RPE 10
5
High Row
3
12-15 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 10
7
Hammer Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 8-10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 10
4
Pullover (Dumbbell)
1
15-20 reps
RPE 10
5
High Row
3
12-15 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 10
7
Hammer Curl
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 6-8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
JM Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Cable)
2
15-20 reps
RPE 10
5
Front Raise
2
15-20 reps
RPE 10
6
Upright Row (Cable)
4
12-15 reps
RPE 10
7
Tricep Kickback
3
8-12 reps
RPE 10
8
Katana Extension
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 6-8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
JM Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Cable)
2
15-20 reps
RPE 10
5
Front Raise
2
15-20 reps
RPE 10
6
Upright Row (Cable)
4
12-15 reps
RPE 10
7
Tricep Kickback
3
8-12 reps
RPE 10
8
Katana Extension
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 6-8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
JM Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Cable)
2
15-20 reps
RPE 10
5
Front Raise
2
15-20 reps
RPE 10
6
Upright Row (Cable)
4
12-15 reps
RPE 10
7
Tricep Kickback
3
8-12 reps
RPE 10
8
Katana Extension
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 6-8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
JM Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Cable)
2
15-20 reps
RPE 10
5
Front Raise
2
15-20 reps
RPE 10
6
Upright Row (Cable)
4
12-15 reps
RPE 10
7
Tricep Kickback
3
8-12 reps
RPE 10
8
Katana Extension
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 8
2
Squat (Paused)
5
5 reps
RPE 6
3
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
4
Back Extension
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
3
6-10 reps
RPE 10
6
Leg Extension
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 8
2
Squat (Paused)
5
5 reps
RPE 6
3
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
4
Back Extension
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
3
6-10 reps
RPE 10
6
Leg Extension
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 8
2
Squat (Paused)
5
5 reps
RPE 6
3
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
4
Back Extension
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
3
6-10 reps
RPE 10
6
Leg Extension
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 8
2
Squat (Paused)
5
5 reps
RPE 6
3
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
4
Back Extension
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
3
6-10 reps
RPE 10
6
Leg Extension
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 8
2
Deadlift (Barbell)
5
5 reps
RPE 6-10
3
Single Arm Row (Dumbbell)
2
12-15 reps
RPE 10
4
Underhand Lat Pulldown
3
8-12 reps
RPE 10
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bayesian Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 8
2
Deadlift (Barbell)
5
5 reps
RPE 6-10
3
Single Arm Row (Dumbbell)
2
12-15 reps
RPE 10
4
Underhand Lat Pulldown
3
8-12 reps
RPE 10
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bayesian Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 8
2
Deadlift (Barbell)
5
5 reps
RPE 6-10
3
Single Arm Row (Dumbbell)
2
12-15 reps
RPE 10
4
Underhand Lat Pulldown
3
8-12 reps
RPE 10
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bayesian Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 8
2
Deadlift (Barbell)
5
5 reps
RPE 6-10
3
Single Arm Row (Dumbbell)
2
12-15 reps
RPE 10
4
Underhand Lat Pulldown
3
8-12 reps
RPE 10
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bayesian Curl
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6-10
2
Military Press (Barbell)
2
5-8 reps
RPE 10
3
Chest Fly (Cable)
2
15-20 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
4
12-15 reps
RPE 10
7
JM Press
3
8-12 reps
RPE 8
8
French Press
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6-10
2
Military Press (Barbell)
2
5-8 reps
RPE 10
3
Chest Fly (Cable)
2
15-20 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
4
12-15 reps
RPE 10
7
JM Press
3
8-12 reps
RPE 8
8
French Press
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6-10
2
Military Press (Barbell)
2
5-8 reps
RPE 10
3
Chest Fly (Cable)
2
15-20 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
4
12-15 reps
RPE 10
7
JM Press
3
8-12 reps
RPE 8
8
French Press
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6-10
2
Military Press (Barbell)
2
5-8 reps
RPE 10
3
Chest Fly (Cable)
2
15-20 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
4
12-15 reps
RPE 10
7
JM Press
3
8-12 reps
RPE 8
8
French Press
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7
2
Hack Squat
2
12-15 reps
RPE 10
3
Good Morning
2
6-10 reps
RPE 8
4
Leg Extension
2
15-20 reps
RPE 10
5
Walking Lunge
2
7 reps
RPE 10
6
Straight Leg Calf Raise
3
15-20 reps
RPE 6-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7
2
Hack Squat
2
12-15 reps
RPE 10
3
Good Morning
2
6-10 reps
RPE 8
4
Leg Extension
2
15-20 reps
RPE 10
5
Walking Lunge
2
7 reps
RPE 10
6
Straight Leg Calf Raise
3
15-20 reps
RPE 6-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7
2
Hack Squat
2
12-15 reps
RPE 10
3
Good Morning
2
6-10 reps
RPE 8
4
Leg Extension
2
15-20 reps
RPE 10
5
Walking Lunge
2
7 reps
RPE 10
6
Straight Leg Calf Raise
3
15-20 reps
RPE 6-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7
2
Hack Squat
2
12-15 reps
RPE 10
3
Good Morning
2
6-10 reps
RPE 8
4
Leg Extension
2
15-20 reps
RPE 10
5
Walking Lunge
2
7 reps
RPE 10
6
Straight Leg Calf Raise
3
15-20 reps
RPE 6-10
Week 1
1 / 4 Weeks
Day 6
1
Squat (Barbell)
3 Sets
6-10 Reps
@7
2
Hack Squat
2 Sets
12-15 Reps
@10
3
Good Morning
2 Sets
6-10 Reps
@8
4
Leg Extension
2 Sets
15-20 Reps
@10
5
Walking Lunge
2 Sets
7 Reps
@10
6
Straight Leg Calf Raise
3 Sets
15-20 Reps
@6-10
Day 1
1
Barbell Row
3 Sets
8-12 Reps
@8-10
2
Lat Pulldown
3 Sets
8-12 Reps
@10
3
T-Bar Row
3 Sets
8-12 Reps
@10
4
Pullover (Dumbbell)
1 Set
15-20 Reps
@10
5
High Row
3 Sets
12-15 Reps
@8
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
7
Hammer Curl
2 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@6-8
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@8
3
JM Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Chest Fly (Cable)
2 Sets
15-20 Reps
@10
5
Front Raise
2 Sets
15-20 Reps
@10
6
Upright Row (Cable)
4 Sets
12-15 Reps
@10
7
Tricep Kickback
3 Sets
8-12 Reps
@10
8
Katana Extension
2 Sets
8-12 Reps
@10
Day 3
1
Seated Hamstring Curl
2 Sets
8-12 Reps
@8
2
Squat (Paused)
5 Sets
5 Reps
@6
3
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8-10
4
Back Extension
2 Sets
AMRAP
@10
5
Split Squat (Dumbbell)
3 Sets
6-10 Reps
@10
6
Leg Extension
2 Sets
15-20 Reps
@10
Day 4
1
Pull-Up (Assisted)
3 Sets
8-12 Reps
@8
2
Deadlift (Barbell)
5 Sets
5 Reps
@6-10
3
Single Arm Row (Dumbbell)
2 Sets
12-15 Reps
@10
4
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
5
Seated Row (Machine)
3 Sets
8-12 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@10
7
Bayesian Curl
2 Sets
10-15 Reps
@10
Day 5
1
Bench Press (Barbell)
5 Sets
5 Reps
@6-10
2
Military Press (Barbell)
2 Sets
5-8 Reps
@10
3
Chest Fly (Cable)
2 Sets
15-20 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
6
Lateral Raise (Cable)
4 Sets
12-15 Reps
@10
7
JM Press
3 Sets
8-12 Reps
@8
8
French Press
2 Sets
8-12 Reps
@10