Torso/Limbs PowerBuilding

by Josiah B.

Program Description

2 week cycle for strength and size. Add some weight every week or two. Relatively low volume/high intensity.

Program Overview

Level
Novice, Intermediate, Advanced
Goal
Powerbuilding, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
80 minutes
Created
Sep 28, 2025 09:53
Last Edited
Oct 08, 2025 04:28

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

12.8%

Hamstrings

11.5%

Triceps

10.1%

Glutes

10.1%

Chest

9.9%

Lats

9.7%

Upper Back

8.6%

Front Delts

6.8%

Biceps

6.8%

Lower Back

4.9%

Middle Delts

3.6%

Abs

3.1%

Adductors

1.4%

Forearms

0.7%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

1

Bench Press (Barbell)

1

2

4 reps

6 reps

RPE 9

RPE 9

2

Chest Supported Row (Machine)

3

6 reps

RPE 9

3

Chest Fly (Machine)

2

6 reps

RPE 9

4

Lat Pulldown

3

8 reps

RPE 9

5

Seated Shoulder Press (Dumbbell)

2

8 reps

RPE 9

Day 1

1

Bench Press (Barbell)

1

2

1 reps

6 reps

RPE 9

RPE 8

2

Chest Supported Row (Machine)

3

6 reps

RPE 9

3

Incline Bench Press (Smith Machine)

2

8 reps

RPE 8

4

Lat Pulldown

3

8 reps

RPE 9

5

Seated Shoulder Press (Dumbbell)

2

8 reps

RPE 9

Day 2

1

Squat (Barbell)

1

3

1 reps

6 reps

RPE 9

RPE 8

2

Stiff Leg Deadlift

3

6 reps

RPE 8

3

Tricep Pushdown (Cable)

2

8 reps

RPE 9

4

Preacher Curl (Dumbbell)

2

6 reps

RPE 9

5

Leg Extension

2

6 reps

RPE 9

6

Hamstring Curl

2

6 reps

RPE 9

Day 2

1

Squat (Barbell)

1

3

1 reps

6 reps

RPE 9

RPE 8

2

Stiff Leg Deadlift

3

6 reps

RPE 8

3

Tricep Pushdown (Cable)

2

8 reps

RPE 9

4

Preacher Curl (Dumbbell)

2

6 reps

RPE 9

5

Leg Extension

2

6 reps

RPE 9

6

Hamstring Curl

2

6 reps

RPE 9

Day 3

1

Bench Press (Barbell)

4

8 reps

RPE 7.5

2

Lat Pulldown

3

8 reps

RPE 9

3

Seated Shoulder Press (Dumbbell)

2

8 reps

RPE 9

4

Chest Supported Row (Machine)

3

6 reps

RPE 9

5

Chest Fly (Machine)

2

6 reps

RPE 9

Day 3

1

Bench Press (Barbell)

4

8 reps

RPE 7.5

2

Lat Pulldown

3

8 reps

RPE 9

3

Seated Shoulder Press (Dumbbell)

2

8 reps

RPE 9

4

Chest Supported Row (Machine)

3

6 reps

RPE 9

5

Chest Fly (Machine)

2

6 reps

RPE 9

Day 4

1

Deadlift (Barbell)

1

3

1 reps

5 reps

RPE 9

RPE 8

2

Hack Squat

3

6 reps

RPE 9

3

Overhead Extension (EZ Bar)

2

8 reps

RPE 9

4

Bicep Curl (Machine)

2

6 reps

RPE 9

5

Hamstring Curl

2

6 reps

RPE 9

6

Leg Extension

2

6 reps

RPE 9

Day 4

1

Deadlift (Barbell)

1

3

1 reps

5 reps

RPE 9

RPE 8

2

Hack Squat

3

6 reps

RPE 8

3

Overhead Extension (EZ Bar)

2

8 reps

RPE 9

4

Bicep Curl (Machine)

2

8 reps

RPE 9

5

Leg Extension

2

6 reps

RPE 9

6

Hamstring Curl

2

6 reps

RPE 9

Day 1

1

Bench Press (Barbell)

1 Set

2 Sets

4 Reps

6 Reps

@9

@9

2

Chest Supported Row (Machine)

3 Sets

6 Reps

@9

3

Chest Fly (Machine)

2 Sets

6 Reps

@9

4

Lat Pulldown

3 Sets

8 Reps

@9

5

Seated Shoulder Press (Dumbbell)

2 Sets

8 Reps

@9

Day 4

1

Deadlift (Barbell)

1 Set

3 Sets

1 Reps

5 Reps

@9

@8

2

Hack Squat

3 Sets

6 Reps

@9

3

Overhead Extension (EZ Bar)

2 Sets

8 Reps

@9

4

Bicep Curl (Machine)

2 Sets

6 Reps

@9

5

Hamstring Curl

2 Sets

6 Reps

@9

6

Leg Extension

2 Sets

6 Reps

@9

Day 2

1

Squat (Barbell)

1 Set

3 Sets

1 Reps

6 Reps

@9

@8

2

Stiff Leg Deadlift

3 Sets

6 Reps

@8

3

Tricep Pushdown (Cable)

2 Sets

8 Reps

@9

4

Preacher Curl (Dumbbell)

2 Sets

6 Reps

@9

5

Leg Extension

2 Sets

6 Reps

@9

6

Hamstring Curl

2 Sets

6 Reps

@9

Day 3

1

Bench Press (Barbell)

4 Sets

8 Reps

@7.5

2

Lat Pulldown

3 Sets

8 Reps

@9

3

Seated Shoulder Press (Dumbbell)

2 Sets

8 Reps

@9

4

Chest Supported Row (Machine)

3 Sets

6 Reps

@9

5

Chest Fly (Machine)

2 Sets

6 Reps

@9