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BoostcampPNG

Powerbulding ODBS

by khairul naqiyuddin
1 athletes joined

Program Description

Aim for linear increase strength in powerlifting (overhead press, deadlift, bench press and barbell squat) and at the same time, some hypertrophy and isolation

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 05, 2024 06:13
  • Last Edited
    May 08, 2024 02:33
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
3
10-15 reps
60%
3
Incline Chest Press (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Face Pull
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
3
10-15 reps
60%
3
Incline Chest Press (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Face Pull
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
3
10-15 reps
60%
3
Incline Chest Press (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Face Pull
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
2
Overhead Press (Barbell)
3
10-15 reps
60%
3
Incline Chest Press (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Face Pull
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
3
12 reps
60%
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
3
12 reps
60%
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
3
12 reps
60%
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
2
Deadlift (Barbell)
3
12 reps
60%
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
3
10-15 reps
60%
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
3
10-15 reps
60%
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
3
10-15 reps
60%
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
2
Bench Press (Barbell)
3
10-15 reps
60%
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
3
10-15 reps
60%
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
3
10-15 reps
60%
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
3
10-15 reps
60%
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
2
Squat (Barbell)
3
10-15 reps
60%
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
3 Sets
12 Reps
60%
3
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Seated Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
3 Sets
10-15 Reps
60%
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
3 Sets
10-15 Reps
60%
3
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Cable Crunch
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
3 Sets
10-15 Reps
60%
3
Incline Chest Press (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Face Pull
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9