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Powerbuilding x Calesthenics

by Joshua S.
10 athletes joined

Program Description

Create the most relative and Powerlifting based strength in the three Main exercises. While also implying the trainingprinciples from Mike Mentzer.(At least 2 Days of Rest between workouts.) The Programm can be used indefinitly so not just 3 weeks.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 07, 2024 04:12
  • Last Edited
    Jun 18, 2025 10:12

Summary

Unlock your strength potential with the Powerbuilding x Calisthenics program! Over the course of three weeks, you'll engage in a balanced routine that combines heavy lifting with bodyweight exercises, designed to build muscle and enhance functional strength. With three training days each week, you'll tackle upper and lower body workouts featuring key movements like the bench press, squats, and pull-ups. This program is perfect for those looking to elevate their fitness game and achieve impressive results in a short timeframe. Get ready to push your limits and redefine your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 10
3
Lat Pulldown
2
10 reps
RPE 6
4
Pull-Up (Weighted)
2
10 reps
RPE 10
5
Barbell Row
1
1
5 reps
10 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 10
3
Lat Pulldown
2
10 reps
RPE 6
4
Pull-Up (Weighted)
2
10 reps
RPE 10
5
Barbell Row
1
1
5 reps
10 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 10
3
Lat Pulldown
2
10 reps
RPE 6
4
Pull-Up (Weighted)
2
10 reps
RPE 10
5
Barbell Row
1
1
5 reps
10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
1 reps
RPE 6
RPE 6
RPE 6.5
RPE 8
RPE 10
2
Squat (Paused)
2
10 reps
RPE 9.5
3
Hamstring Curl
2
10 reps
RPE 9.5
4
Seated Calf Raise
2
10 reps
RPE 9.5
5
Decline Crunch (Weighted)
1
10 reps
RPE 9.5
6
Hanging Leg Raise
1
10 reps
RPE 9.5
7
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
1 reps
RPE 6
RPE 6
RPE 6.5
RPE 8
RPE 10
2
Squat (Paused)
2
10 reps
RPE 9.5
3
Hamstring Curl
2
10 reps
RPE 9.5
4
Seated Calf Raise
2
10 reps
RPE 9.5
5
Decline Crunch (Weighted)
1
10 reps
RPE 9.5
6
Hanging Leg Raise
1
10 reps
RPE 9.5
7
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 10
2
Squat (Paused)
1
2
10 reps
10 reps
RPE 6
RPE 9.5
3
Hamstring Curl
2
10 reps
RPE 9.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 6.5
RPE 9.5
5
Decline Crunch (Weighted)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
6
Hanging Leg Raise
1
1
10 reps
10 reps
RPE 7
RPE 9.5
7
Plank
2
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 10
2
Dip (Weighted)
1
1
1
10 reps
10 reps
1 reps
RPE 6
RPE 9.5
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
1
2
10 reps
10 reps
RPE 6
RPE 9.5
4
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 10
2
Dip (Weighted)
1
1
1
10 reps
10 reps
1 reps
RPE 6
RPE 9.5
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
1
2
10 reps
10 reps
RPE 6
RPE 9.5
4
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
5 reps
4 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 10
2
Dip (Weighted)
1
1
1
10 reps
10 reps
1 reps
RPE 6
RPE 9.5
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
1
2
10 reps
10 reps
RPE 6
RPE 9.5
4
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 9.5
Week 1
1 / 3 Weeks
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
4 Reps
3 Reps
1 Reps
@6
@6
@6.5
@8
@10
2
Squat (Paused)
2 Sets
10 Reps
@9.5
3
Hamstring Curl
2 Sets
10 Reps
@9.5
4
Seated Calf Raise
2 Sets
10 Reps
@9.5
5
Decline Crunch (Weighted)
1 Set
10 Reps
@9.5
6
Hanging Leg Raise
1 Set
10 Reps
@9.5
7
Plank
1 Set
2 mins
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
4 Reps
3 Reps
1 Reps
@6
@6.5
@7
@8
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@10
3
Lat Pulldown
2 Sets
10 Reps
@6
4
Pull-Up (Weighted)
2 Sets
10 Reps
@10
5
Barbell Row
1 Set
1 Set
5 Reps
10 Reps
@6
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
4 Reps
3 Reps
1 Reps
@6
@6.5
@7
@8
@10
2
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
1 Reps
@6
@9.5
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@9.5
4
Chin-Up (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@6
@9.5