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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 09, 2024 03:14
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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