Commercial gym Nemesis guide (powerbuilding)

by Filip J.
1 athletes joined

Program Description

Powerbuilding 5 day split designed to get jacked with specialisation in following compound movements with required frequency: Squat x3 Bench x2 Overhead press x2 Weighted chin up x2 Deadlift x2 (rotation with romanian deadlifts, each 1x per week) And few optional isolation exercises (biceps, shoulders, long head of tricep...) Set/rep scheme is not a standard 3-5x5, they are done im dynamic double progression. Deload when needed, do it intuitively.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 18, 2025 07:39
  • Last Edited
    Jun 18, 2025 10:00

Summary

Unleash your potential with the Commercial Gym Nemesis Guide, a powerbuilding program designed to sculpt strength and size in just 4 weeks. Committing to 5 days a week, you'll tackle a variety of compound lifts, including High Bar Squats and Close Grip Bench Presses, to maximize muscle engagement and elevate your performance. This program is perfect for those looking to push their limits and achieve a balanced physique, whether you're a seasoned lifter or just starting your journey. Get ready to dominate your workouts and transform your body!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
High Bar Squat (Barbell)
3
5-7 reps
RPE 9
2
Overhead Press (Barbell)
4
4-6 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-7 reps
RPE 9
2
Overhead Press (Barbell)
4
4-6 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-7 reps
RPE 9
2
Overhead Press (Barbell)
4
4-6 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-7 reps
RPE 9
2
Overhead Press (Barbell)
4
4-6 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
2
Bench Press (Close Grip)
4
5-7 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
2
Bench Press (Close Grip)
4
5-7 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
2
Bench Press (Close Grip)
4
5-7 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
2
Bench Press (Close Grip)
4
5-7 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-7 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
5
5-7 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-7 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
5
5-7 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-7 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
5
5-7 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-7 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
5
5-7 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5-8 reps
RPE 9.5
2
Overhead Press (Barbell)
4
4-6 reps
RPE 9
3
Lu Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5-8 reps
RPE 9.5
2
Overhead Press (Barbell)
4
4-6 reps
RPE 9
3
Lu Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5-8 reps
RPE 9.5
2
Overhead Press (Barbell)
4
4-6 reps
RPE 9
3
Lu Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5-8 reps
RPE 9.5
2
Overhead Press (Barbell)
4
4-6 reps
RPE 9
3
Lu Raise
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-7 reps
RPE 9
2
Bench Press (Close Grip)
4
5-7 reps
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
5
5-7 reps
RPE 9
4
Dumbbell Bench Pullover
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-7 reps
RPE 9
2
Bench Press (Close Grip)
4
5-7 reps
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
5
5-7 reps
RPE 9
4
Dumbbell Bench Pullover
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-7 reps
RPE 9
2
Bench Press (Close Grip)
4
5-7 reps
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
5
5-7 reps
RPE 9
4
Dumbbell Bench Pullover
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-7 reps
RPE 9
2
Bench Press (Close Grip)
4
5-7 reps
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
5
5-7 reps
RPE 9
4
Dumbbell Bench Pullover
3
8-12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 5
1
High Bar Squat (Barbell)
3 Sets
5-7 Reps
@9
2
Bench Press (Close Grip)
4 Sets
5-7 Reps
@9
3
Pull-Up (Neutral Grip, Weighted)
5 Sets
5-7 Reps
@9
4
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@9
Day 3
1
High Bar Squat (Barbell)
3 Sets
5-7 Reps
@9
2
Pull-Up (Neutral Grip, Weighted)
5 Sets
5-7 Reps
@9
3
Bicep Curl (EZ Bar)
3 Sets
6-9 Reps
@9
Day 1
1
High Bar Squat (Barbell)
3 Sets
5-7 Reps
@9
2
Overhead Press (Barbell)
4 Sets
4-6 Reps
@9
3
Bicep Curl (EZ Bar)
3 Sets
6-9 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
2
Bench Press (Close Grip)
4 Sets
5-7 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6-9 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
5-8 Reps
@9.5
2
Overhead Press (Barbell)
4 Sets
4-6 Reps
@9
3
Lu Raise
4 Sets
8-12 Reps
@9