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Jim’s full body powerbuilding style

by Jim J.

Program Description

Get more muscles and get stronger using the old school exercises. Full body 3-times per week, just plain basic heavy lifting💪🏻 Start relatively low on the weigths, try to add 5 kg each week in the squat and deadlift. 2.5 kg for the benchpress.

Program Overview

  • Level
    Intermediate, Beginner, Novice, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 08, 2026 08:06
  • Last Edited
    Mar 08, 2026 08:33
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.1%
Triceps
11.2%
Quadriceps
8.3%
Glutes
8.3%
Hamstrings
8.3%
Upper Back
8%
Chest
7.1%
Lats
7.1%
Abs
6.5%
Middle Delts
5.9%
Biceps
5.3%
Rear Delts
4.4%
Calves
2.4%
Adductors
2.1%
Lower Back
2.1%
Forearms
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 6.5
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Deadlift (Paused)
3
6 reps
RPE 6.5
4
Chin-Up (Weighted)
4
6 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 6.5
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Deadlift (Paused)
3
6 reps
RPE 6.5
4
Chin-Up (Weighted)
4
6 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 6.5
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Deadlift (Paused)
3
6 reps
RPE 6.5
4
Chin-Up (Weighted)
4
6 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 6.5
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Deadlift (Paused)
3
6 reps
RPE 6.5
4
Chin-Up (Weighted)
4
6 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 6.5
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Deadlift (Paused)
3
6 reps
RPE 6.5
4
Chin-Up (Weighted)
4
6 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 6.5
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Deadlift (Paused)
3
6 reps
RPE 6.5
4
Chin-Up (Weighted)
4
6 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 6.5
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Deadlift (Paused)
3
6 reps
RPE 6.5
4
Chin-Up (Weighted)
4
6 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 6.5
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Deadlift (Paused)
3
6 reps
RPE 6.5
4
Chin-Up (Weighted)
4
6 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7
2
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Seated Overhead Press (Barbell)
1
2
1
12 reps
10 reps
12 reps
RPE 6
RPE 6.5
RPE 6.5
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7
2
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Seated Overhead Press (Barbell)
1
2
1
12 reps
10 reps
12 reps
RPE 6
RPE 6.5
RPE 6.5
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7
2
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Seated Overhead Press (Barbell)
1
2
1
12 reps
10 reps
12 reps
RPE 6
RPE 6.5
RPE 6.5
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7
2
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Seated Overhead Press (Barbell)
1
2
1
12 reps
10 reps
12 reps
RPE 6
RPE 6.5
RPE 6.5
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7
2
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Seated Overhead Press (Barbell)
1
2
1
12 reps
10 reps
12 reps
RPE 6
RPE 6.5
RPE 6.5
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7
2
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Seated Overhead Press (Barbell)
1
2
1
12 reps
10 reps
12 reps
RPE 6
RPE 6.5
RPE 6.5
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7
2
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Seated Overhead Press (Barbell)
1
2
1
12 reps
10 reps
12 reps
RPE 6
RPE 6.5
RPE 6.5
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7
2
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Seated Overhead Press (Barbell)
1
2
1
12 reps
10 reps
12 reps
RPE 6
RPE 6.5
RPE 6.5
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Wide Grip Pull-Up
4
8 reps
RPE 6.5
4
Lying Reverse Fly
3
10 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Wide Grip Pull-Up
4
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Wide Grip Pull-Up
4
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Wide Grip Pull-Up
4
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Wide Grip Pull-Up
4
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Wide Grip Pull-Up
4
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Wide Grip Pull-Up
4
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Wide Grip Pull-Up
4
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
4 Reps
4 Reps
@8
@6.5
2
Bench Press (Barbell)
4 Sets
5 Reps
@7
3
Deadlift (Paused)
3 Sets
6 Reps
@6.5
4
Chin-Up (Weighted)
4 Sets
6 Reps
@7.5
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
6
Tricep Dip (Bodyweight)
3 Sets
8 Reps
@7.5
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7
2
Deadlift (Barbell)
1 Set
3 Sets
4 Reps
4 Reps
@8
@7
3
Bent Over Row (Barbell)
4 Sets
8 Reps
@7
4
Seated Overhead Press (Barbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
12 Reps
@6
@6.5
@6.5
5
Calf Raise (Leg Press)
4 Sets
12 Reps
@8
6
Leg Raise (Captain's Chair)
4 Sets
12 Reps
-
Day 3
1
Squat (Paused)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
4 Sets
5 Reps
@8
3
Wide Grip Pull-Up
4 Sets
8 Reps
@6.5
4
Lying Reverse Fly
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8