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Powerbuildin

by BRDKILLR
1 athletes joined

Program Description

Arnold + UL

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 28, 2024 07:17
  • Last Edited
    Jun 18, 2025 10:43

Summary

Unlock your strength potential with Powerbuildin, a comprehensive 4-week program designed for serious lifters ready to elevate their game. With five training days each week, you'll focus on compound lifts and targeted muscle work, combining exercises like barbell bench presses and deadlifts with accessory movements for balanced development. This program is crafted to enhance both power and hypertrophy, ensuring you build muscle while increasing your overall strength. Get ready to push your limits and transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
75%
80%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Cable Low Row
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
10-15 reps
RPE 8.5
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Cable Low Row
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
10-15 reps
RPE 8.5
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Cable Low Row
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
10-15 reps
RPE 8.5
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Bench Press (Barbell)
1
5 reps
60%
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Cable Low Row
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
10-15 reps
RPE 8.5
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Hammer Curl (Cable)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
3
1
10-15 reps
8-12 reps
RPE 8.5
RPE 7
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
AMRAP
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Hammer Curl (Cable)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
3
1
10-15 reps
8-12 reps
RPE 8.5
RPE 7
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
AMRAP
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Hammer Curl (Cable)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
3
1
10-15 reps
8-12 reps
RPE 8.5
RPE 7
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
AMRAP
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Hammer Curl (Cable)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
3
1
10-15 reps
8-12 reps
RPE 8.5
RPE 7
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
75%
80%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Leg Press
3
10-15 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Leg Press
3
10-15 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Leg Press
3
10-15 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Deadlift (Barbell)
1
5 reps
60%
3
Leg Press
3
10-15 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
2
Lat Pulldown
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
4
Dip (Assisted)
2
AMRAP
RPE 9
5
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 7
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
2
Lat Pulldown
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
4
Dip (Assisted)
2
AMRAP
RPE 9
5
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 7
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
2
Lat Pulldown
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
4
Dip (Assisted)
2
AMRAP
RPE 9
5
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 7
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
2
Lat Pulldown
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
4
Dip (Assisted)
2
AMRAP
RPE 9
5
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 7
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
75%
80%
2
Squat (Barbell)
1
5 reps
85%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 7
5
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 8
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 7
5
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 8
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
5 reps
95%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 7
5
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 8
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Squat (Barbell)
1
5 reps
60%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 7
5
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 8
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
80%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9
4
Cable Low Row
3 Sets
10-12 Reps
@8.5
5
Chest Fly (Cable)
3 Sets
10-15 Reps
@8.5
6
Standing Pullover (Cable)
2 Sets
12-15 Reps
@8
7
Push Up
2 Sets
AMRAP
@9
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
2
Hammer Curl (Cable)
3 Sets
10-15 Reps
@8
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@8
4
Tricep Pushdown (Cable)
3 Sets
1 Set
10-15 Reps
8-12 Reps
@8.5
@7
5
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@9
6
Face Pull
2 Sets
10-15 Reps
@8
7
Bicep Curl (EZ Bar)
1 Set
AMRAP
@8-10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
80%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Leg Press
3 Sets
10-15 Reps
@8
4
Leg Curl
3 Sets
10-15 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@8
2
Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@8
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@8
4
Dip (Assisted)
2 Sets
AMRAP
@9
5
Rear Delt Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@7
6
Pull-Up (Bodyweight)
2 Sets
AMRAP
@8
Day 5
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
80%
2
Squat (Barbell)
1 Set
5 Reps
85%
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@7
5
Leg Curl
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@7