Program Description
**Upper Lower Powerbuild** is an 8-week program designed to maximize your strength and muscle gains through a balanced approach to upper and lower body training. With 32 sessions spread over the duration, this program features compound lifts like the Deadlift and Bench Press, complemented by accessory exercises to target all major muscle groups. Each workout is structured to challenge your limits, ensuring you build power and endurance while achieving a well-rounded physique. Get ready to elevate your training and unlock your full potential!
Program Overview
- LevelIntermediate, Novice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedSep 20, 2025 11:08
- Last EditedOct 01, 2025 01:21
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11%
Chest
9.1%
Glutes
9%
Lats
8.3%
Hamstrings
8%
Biceps
7.4%
Quadriceps
7.4%
Front Delts
7.3%
Triceps
7%
Abs
5.7%
Middle Delts
4.6%
Lower Back
4.3%
Other
3.9%
Rear Delts
2.9%
Calves
1.5%
Adductors
1.2%
Forearms
0.9%
Abductors
0.3%
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
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
Bench Press (Barbell)
1
3
2 reps
8 reps
90%
70%
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5B
Incline Curl (Dumbbell)
3
8 reps
-
6
Face Pull
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
8 reps
90%
70%
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5B
Incline Curl (Dumbbell)
3
8 reps
-
6
Face Pull
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
8 reps
90%
70%
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5B
Incline Curl (Dumbbell)
3
8 reps
-
6
Face Pull
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
8 reps
90%
70%
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5B
Incline Curl (Dumbbell)
3
8 reps
-
6
Face Pull
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
8 reps
90%
70%
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5B
Incline Curl (Dumbbell)
3
8 reps
-
6
Face Pull
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
8 reps
90%
70%
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5B
Incline Curl (Dumbbell)
3
8 reps
-
6
Face Pull
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
8 reps
90%
70%
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5B
Incline Curl (Dumbbell)
3
8 reps
-
6
Face Pull
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
8 reps
90%
70%
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5B
Incline Curl (Dumbbell)
3
8 reps
-
6
Face Pull
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
90%
70%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Back Extension
2
5 reps
-
4
Ab Wheel
3
5 reps
-
5
Cat Cow Stretch
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
90%
70%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Back Extension
2
5 reps
-
4
Ab Wheel
3
5 reps
-
5
Cat Cow Stretch
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
90%
70%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Back Extension
2
5 reps
-
4
Ab Wheel
3
5 reps
-
5
Cat Cow Stretch
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
90%
70%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Back Extension
2
5 reps
-
4
Ab Wheel
3
5 reps
-
5
Cat Cow Stretch
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
90%
70%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Back Extension
2
5 reps
-
4
Ab Wheel
3
5 reps
-
5
Cat Cow Stretch
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
90%
70%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Back Extension
2
5 reps
-
4
Ab Wheel
3
5 reps
-
5
Cat Cow Stretch
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
90%
70%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Back Extension
2
5 reps
-
4
Ab Wheel
3
5 reps
-
5
Cat Cow Stretch
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
90%
70%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Back Extension
2
5 reps
-
4
Ab Wheel
3
5 reps
-
5
Cat Cow Stretch
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Barbell Row
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Preacher Curl (Barbell)
3
8 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6
Face Pull
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Barbell Row
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Preacher Curl (Barbell)
3
8 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6
Face Pull
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Barbell Row
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Preacher Curl (Barbell)
3
8 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6
Face Pull
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Barbell Row
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Preacher Curl (Barbell)
3
8 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6
Face Pull
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Barbell Row
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Preacher Curl (Barbell)
3
8 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6
Face Pull
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Barbell Row
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Preacher Curl (Barbell)
3
8 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6
Face Pull
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Barbell Row
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Preacher Curl (Barbell)
3
8 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6
Face Pull
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Barbell Row
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5A
Preacher Curl (Barbell)
3
8 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6
Face Pull
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
90%
70%
2
Leg Press (45 Degrees)
2
8 reps
-
3A
Hamstring Curl
2
8 reps
-
3B
Glute Kickback (Cable)
2
8 reps
-
4
Ab Wheel
2
5 reps
-
5
Cat Cow Stretch
2
5 reps
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
90%
70%
2
Leg Press (45 Degrees)
2
8 reps
-
3A
Hamstring Curl
2
8 reps
-
3B
Glute Kickback (Cable)
2
8 reps
-
4
Ab Wheel
2
5 reps
-
5
Cat Cow Stretch
2
5 reps
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
90%
70%
2
Leg Press (45 Degrees)
2
8 reps
-
3A
Hamstring Curl
2
8 reps
-
3B
Glute Kickback (Cable)
2
8 reps
-
4
Ab Wheel
2
5 reps
-
5
Cat Cow Stretch
2
5 reps
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
90%
70%
2
Leg Press (45 Degrees)
2
8 reps
-
3A
Hamstring Curl
2
8 reps
-
3B
Glute Kickback (Cable)
2
8 reps
-
4
Ab Wheel
2
5 reps
-
5
Cat Cow Stretch
2
5 reps
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
90%
70%
2
Leg Press (45 Degrees)
2
8 reps
-
3A
Hamstring Curl
2
8 reps
-
3B
Glute Kickback (Cable)
2
8 reps
-
4
Ab Wheel
2
5 reps
-
5
Cat Cow Stretch
2
5 reps
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
90%
70%
2
Leg Press (45 Degrees)
2
8 reps
-
3A
Hamstring Curl
2
8 reps
-
3B
Glute Kickback (Cable)
2
8 reps
-
4
Ab Wheel
2
5 reps
-
5
Cat Cow Stretch
2
5 reps
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
90%
70%
2
Leg Press (45 Degrees)
2
8 reps
-
3A
Hamstring Curl
2
8 reps
-
3B
Glute Kickback (Cable)
2
8 reps
-
4
Ab Wheel
2
5 reps
-
5
Cat Cow Stretch
2
5 reps
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
90%
70%
2
Leg Press (45 Degrees)
2
8 reps
-
3A
Hamstring Curl
2
8 reps
-
3B
Glute Kickback (Cable)
2
8 reps
-
4
Ab Wheel
2
5 reps
-
5
Cat Cow Stretch
2
5 reps
-
6
Standing Calf Raise
2
-
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)1 Set
3 Sets
2 Reps
5 Reps
90%
70%
2
Romanian Deadlift (Barbell)2 Sets
8 Reps
-
3
Back Extension2 Sets
5 Reps
-
4
Ab Wheel3 Sets
5 Reps
-
5
Cat Cow Stretch3 Sets
5 Reps
-
Day 3
1
Dip (Weighted)3 Sets
10 Reps
-
2
Pull-Up (Weighted)3 Sets
5 Reps
-
3
Barbell Row3 Sets
8 Reps
-
4
Incline Bench Press (Barbell)3 Sets
8 Reps
-
5A
Preacher Curl (Barbell)3 Sets
8 Reps
-
5B
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
6
Face Pull2 Sets
8 Reps
-
Day 1
1
Bench Press (Barbell)1 Set
3 Sets
2 Reps
8 Reps
90%
70%
2
Chest Fly (Cable)3 Sets
12 Reps
-
3
Seated Row (Cable)3 Sets
8 Reps
-
4
Lat Pulldown3 Sets
8 Reps
-
5A
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
-
5B
Incline Curl (Dumbbell)3 Sets
8 Reps
-
6
Face Pull2 Sets
8 Reps
-
Day 4
1
Squat (Low Bar)1 Set
3 Sets
2 Reps
5 Reps
90%
70%
2
Leg Press (45 Degrees)2 Sets
8 Reps
-
3A
Hamstring Curl2 Sets
8 Reps
-
3B
Glute Kickback (Cable)2 Sets
8 Reps
-
4
Ab Wheel2 Sets
5 Reps
-
5
Cat Cow Stretch2 Sets
5 Reps
-
6
Standing Calf Raise2 Sets
-