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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 12, 2025 12:05

Summary

Unleash your strength with the Torso/Limbs PowerBuilding program, a focused 2-week journey designed for serious lifters. With four training days each week, you'll tackle heavy compound lifts and targeted isolation exercises to build muscle and power in both your torso and limbs. Expect to push your limits with barbell bench presses, squats, and more, while honing in on your technique and intensity. This program is perfect for anyone looking to elevate their training and achieve impressive gains in strength and physique. Get ready to transform your workouts!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.6%
Hamstrings
11.5%
Triceps
11.5%
Chest
10.1%
Glutes
9%
Lats
8.4%
Front Delts
7.8%
Upper Back
7.5%
Biceps
7.5%
Middle Delts
4.7%
Lower Back
4.5%
Abs
2.7%
Adductors
1.2%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
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)
3
6 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
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)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
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)
3
8 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
6 reps
RPE 9
6
Hamstring Curl
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
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)
3
8 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
6 reps
RPE 9
6
Hamstring Curl
3
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6 reps
RPE 9
5
Chest Fly (Machine)
3
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6 reps
RPE 9
5
Chest Fly (Machine)
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
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)
3
8 reps
RPE 9
4
Bicep Curl (Machine)
3
6 reps
RPE 9
5
Hamstring Curl
3
6 reps
RPE 9
6
Leg Extension
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
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)
3
8 reps
RPE 9
4
Bicep Curl (Machine)
3
8 reps
RPE 9
5
Leg Extension
3
6 reps
RPE 9
6
Hamstring Curl
3
6 reps
RPE 9
Week 1
1 / 2 Weeks
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)
3 Sets
6 Reps
@9
4
Lat Pulldown
3 Sets
8 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 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)
3 Sets
8 Reps
@9
4
Preacher Curl (Dumbbell)
3 Sets
6 Reps
@9
5
Leg Extension
3 Sets
6 Reps
@9
6
Hamstring Curl
3 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)
3 Sets
8 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
6 Reps
@9
5
Chest Fly (Machine)
3 Sets
6 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)
3 Sets
8 Reps
@9
4
Bicep Curl (Machine)
3 Sets
6 Reps
@9
5
Hamstring Curl
3 Sets
6 Reps
@9
6
Leg Extension
3 Sets
6 Reps
@9