Strong AF Powerbuilding 8/5/2
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8 reps | 70% |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps | @8 |
| 3 | Leg Press | 1 | 8 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 4 | Leg Extension | 1 | 8 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 5 | Leg Curl | 1 | 8 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 6 | Seated Calf Raise | 1 | 8 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8 reps | 70% |
| 2 | Overhead Press (Barbell) | 3 | 8 reps | 70% |
| 3 | Incline Bench Press (Dumbbell) | 4 | 10 reps | 50% |
| 4 | Incline Bench Press (Barbell) | 1 | 8 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 5 | Seated Shoulder Press (Dumbbell) | 4 | 10 reps | 50% |
| 6 | Dip (Weighted) | 3 | 8 reps | @8 |
| 7 | Landmine Press | 1 | 8 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 8 | Lateral Raise (Cable) | 3 | 10 reps | @8 |
| 9 | Cable Crossover | 2 | 10 reps | @7 |
| 1 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 8 reps | 70% |
| 2 | Pull-Up (Weighted) | 3 | 5 reps | @8 |
| 3 | Bent Over Row (Barbell) | 3 | 8 reps | 70% |
| 4 | Chin-Up (Bodyweight) | 1 | 50 reps | @8 |
| 5 | Lat Pulldown (Close Grip) | 1 | 8 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 6 | Single Arm Row (Dumbbell) | 1 | 8 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 7 | Face Pull | 1 | 15 reps | @7 |
| 1 | 18 reps | @7 | ||
| 1 | 20 reps | @7 | ||
| 8 | Shrug (Dumbbell) | 1 | 50 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 1 | 8 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 2 | Bicep Curl (EZ Bar) | 1 | 0 reps | — |
| 3 | Rope Crunches | 3 | 10 reps | @8 |
| 4 | Tricep Pushdown (Cable) | 1 | 10 reps | @7 |
| 1 | 15 reps | @7 | ||
| 1 | 20 reps | @7 | ||
| 5 | Bicep Curl (Cable) | 3 | 10 reps | @8 |
| 6 | Hanging Leg Raise | 3 | 10 reps | @7 |
| 7 | AB Rollout | 3 | 10 reps | @7 |
| 8 | Hammer Curl | 1 | 8 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 9 | Incline Curl (Dumbbell) | 3 | 8 reps | @8 |
| 10 | Preacher Curl (Barbell) | 3 | 8 reps | @8 |
| 11 | Tricep Extension (Cable) | 3 | 10 reps | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Strong AF Powerbuilding 8/5/2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Strong AF Powerbuilding 8/5/2 is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Strong AF Powerbuilding 8/5/2 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
