Powerbuilding Training
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Incline Bench Press (Dumbbell) | 3 | 10 reps |
| 3 | Chest Fly (Machine) | 3 | 10 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 6 | Rear Delt Fly (Machine) | 3 | 10 reps |
| 7 | Front Raise | 3 | 10 reps |
| 8 | Tricep Pushdown (Cable) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 9 | Overhead Tricep Extension (Cable) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Leg Extension | 3 | 10 reps |
| 3 | Leg Curl | 3 | 10 reps |
| 4 | Leg Press | 3 | 10 reps |
| 5 | Hip Thrust (Dumbbell) | 3 | 10 reps |
| 6 | Shadow Boxing | 3 | 100 reps |
| 7 | Shadow Kick Boxing | 3 | 50 reps |
| 8 | Shadow Boxing | 1 | 1 min |
| 1 | 2 min | ||
| 1 | 3 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Bent Over Row (Barbell) | 2 | 12 reps |
| 2 | 10 reps | ||
| 3 | Lat Pulldown (Close Grip) | 3 | 10 reps |
| 4 | Lat Pulldown | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Face Pull | 3 | 10 reps |
| 6 | Seated Wide-Grip Row (Cable) | 3 | 10 reps |
| 7 | Back Extension (Weighted) | 3 | 10 reps |
| 8 | Shrug (Barbell) | 3 | 10 reps |
| 9 | Preacher Curl (Barbell) | 1 | 20 reps |
| 1 | 15 reps | ||
| 1 | 12 reps | ||
| 10 | Hammer Curl | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Incline Bench Press (Dumbbell) | 3 | 10 reps |
| 3 | Chest Fly (Machine) | 3 | 10 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 6 | Rear Delt Fly (Machine) | 3 | 10 reps |
| 7 | Front Raise | 3 | 10 reps |
| 8 | Tricep Pushdown (Cable) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 9 | Overhead Tricep Extension (Cable) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Reverse Abs Crunch (Bodyweight) | 3 | 12 reps |
| 3 | Wood Chop | 3 | 12 reps |
| 4 | Cable Crunch | 3 | 10 reps |
| 5 | Plank | 2 | 30 sec |
| 1 | 45 sec | ||
| 6 | Shadow Boxing | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Bent Over Row (Barbell) | 2 | 12 reps |
| 2 | 10 reps | ||
| 3 | Lat Pulldown (Close Grip) | 3 | 10 reps |
| 4 | Lat Pulldown | 2 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Face Pull | 3 | 10 reps |
| 6 | Seated Wide-Grip Row (Cable) | 3 | 10 reps |
| 7 | Back Extension (Weighted) | 3 | 10 reps |
| 8 | Shrug (Barbell) | 3 | 10 reps |
| 9 | Preacher Curl (Barbell) | 1 | 20 reps |
| 1 | 15 reps | ||
| 1 | 12 reps | ||
| 10 | Hammer Curl | 3 | 10 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Powerbuilding Training is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Powerbuilding Training is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Powerbuilding Training is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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