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Powerbuilding x Calesthenics

by Joshua S.
8 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
    Sep 24, 2024 12:11
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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