Program Description
Run this for 8 weeks before running schedule 2 (coming in the future) This is based around n a workout from reg park publishing’s, taken from golden era bookworm video
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMar 11, 2024 12:49
- Last EditedJun 18, 2025 11:00
Summary
Unleash your strength with the Reg Park “Powerbuilder” program, an 8-week journey designed for serious lifters. Committing to four days a week, you'll tackle a blend of heavy barbell exercises, including squats, bench presses, and cleans, to build raw power and muscle mass. Each session is meticulously crafted to push your limits, featuring high-intensity sets that challenge your endurance and technique. Get ready to transform your physique and elevate your lifting game in just two months!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Farmer's Walk (Weighted)
3
8 reps
RPE 8
3
Chin-Up (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Farmer's Walk (Weighted)
3
8 reps
RPE 8
3
Chin-Up (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Farmer's Walk (Weighted)
3
8 reps
RPE 8
3
Chin-Up (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Farmer's Walk (Weighted)
3
8 reps
RPE 8
3
Chin-Up (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Farmer's Walk (Weighted)
3
8 reps
RPE 8
3
Chin-Up (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Farmer's Walk (Weighted)
3
8 reps
RPE 8
3
Chin-Up (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Farmer's Walk (Weighted)
3
8 reps
RPE 8
3
Chin-Up (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Farmer's Walk (Weighted)
3
8 reps
RPE 8
3
Chin-Up (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
1
5 reps
RPE 9
3
Squat (Barbell)
1
5 reps
RPE 9
4
Bench Press (Barbell)
5
5 reps
RPE 8
5
Clean (Barbell)
8
2 reps
RPE 8.5
6
Behind-the-Neck Push Press
5
5 reps
RPE 8
7
Bicep Curl (Barbell)
5
5 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)3 Sets
5 Reps
@9
2
Squat (Barbell)1 Set
5 Reps
@9
3
Squat (Barbell)1 Set
5 Reps
@9
4
Bench Press (Barbell)5 Sets
5 Reps
@8
5
Clean (Barbell)8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)5 Sets
5 Reps
@8
Day 2
1
Squat (Barbell)3 Sets
5 Reps
@9
2
Squat (Barbell)1 Set
5 Reps
@9
3
Squat (Barbell)1 Set
5 Reps
@9
4
Bench Press (Barbell)5 Sets
5 Reps
@8
5
Clean (Barbell)8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)5 Sets
5 Reps
@8
Day 4
1
Squat (Barbell)3 Sets
5 Reps
@9
2
Squat (Barbell)1 Set
5 Reps
@9
3
Squat (Barbell)1 Set
5 Reps
@9
4
Bench Press (Barbell)5 Sets
5 Reps
@8
5
Clean (Barbell)8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)5 Sets
5 Reps
@8
Day 3
1
Deadlift (Barbell)1 Set
1 Reps
@10
2
Farmer's Walk (Weighted)3 Sets
8 Reps
@8
3
Chin-Up (Weighted)2 Sets
AMRAP
@10