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Filip’s power program

by Filip V.
5.0
(1 rating)

Program Description

This program is the most optimal for people who don’t want to spend a lot of time in the gym and still progress on all of their muscle parts, both muscle definition and strength

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 27, 2024 04:43
  • Last Edited
    Apr 22, 2025 06:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
10 reps
RPE 8
5
Cardio
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
RPE 8
2
Hack Squat
3
7 reps
RPE 8
3
Lying Leg Curl
2
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 8
5
Cardio
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3 reps
RPE 8
2
Hack Squat
3
6 reps
RPE 8
3
Leg Curl
2
7 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 8
5
Cardio
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2 reps
RPE 8
2
Hack Squat
3
5 reps
RPE 8
3
Lying Leg Curl
2
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 8
5
Cardio
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Chest Supported Row (Machine)
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8.5
6
Hammer Curl
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Chest Supported Row (Machine)
3
7 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
7 reps
RPE 8.5
6
Hammer Curl (Cable)
2
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
RPE 8
2
Chest Supported Row (Machine)
3
7 reps
RPE 8
3
Overhead Press (Barbell)
2
6 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8.5
6
Hammer Curl (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
RPE 8
2
Single Leg Press
2
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Abs Crunch (Machine)
2
20 reps
-
6
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
7 reps
RPE 8
2
Single Leg Press
2
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Abs Crunch (Machine)
2
20 reps
-
6
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
RPE 8
2
Single Leg Press
4
8 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 8
4
Lying Leg Curl
2
6 reps
RPE 8
5
Abs Crunch (Machine)
2
20 reps
-
6
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
RPE 8
2
Single Leg Press
4
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Abs Crunch (Machine)
2
20 reps
-
6
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
3
Chest Fly (Machine)
2
8 reps
-
4
Bench Press (Close Grip)
2
-
5
Dip (Weighted)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Chest Fly (Machine)
3
7 reps
-
4
Dip (Weighted)
3
8 reps
RPE 8
5
Close Grip Bench Press (Smith Machine)
2
7 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Chest Fly (Machine)
2
6 reps
-
4
Dip (Weighted)
2
6 reps
RPE 8
5
Bench Press (Close Grip)
2
4 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Chest Fly (Machine)
2
7 reps
-
4
Bench Press (Close Grip)
2
6 reps
-
5
Dip (Weighted)
2
7 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Lat Pulldown
2
8 reps
RPE 8
3
Seated Row (Cable)
2
10 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
-
5
Back Extension
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Row (Cable)
2
10 reps
RPE 8.5
4
Back Extension
3
9 reps
-
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
6
Bicep Curl (Cable)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Lat Pulldown
3
6 reps
RPE 8
3
Seated Row (Cable)
2
6 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
6 reps
-
5
Back Extension
2
6 reps
-
6
Bicep Curl (Cable)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Row (Cable)
2
10 reps
RPE 8.5
4
Back Extension
3
9 reps
-
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
6
Bicep Curl (Cable)
3
8 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
4 Reps
@8
2
Hack Squat
3 Sets
8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8
4
Lying Leg Curl
2 Sets
10 Reps
@8
5
Cardio
1 Set
15 mins
@8
Day 2
1
Bench Press (Barbell)
4 Sets
4 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8 Reps
@8
4
Abs Crunch (Machine)
2 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8.5
6
Preacher Curl (EZ Bar)
2 Sets
8 Reps
@8
Day 3
1
Pendulum Squat
3 Sets
8 Reps
@8
2
Single Leg Press
2 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Lying Leg Curl
3 Sets
10 Reps
@8
5
Abs Crunch (Machine)
2 Sets
20 Reps
-
6
Cardio
1 Set
10 mins
-
Day 5
1
Pull-Up (Weighted)
2 Sets
8 Reps
-
2
Lat Pulldown
2 Sets
8 Reps
@8
3
Seated Row (Cable)
2 Sets
10 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
-
5
Back Extension
3 Sets
8 Reps
-
6
Bicep Curl (Cable)
3 Sets
8 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
3
Chest Fly (Machine)
2 Sets
8 Reps
-
4
Bench Press (Close Grip)
2 Sets
-
5
Dip (Weighted)
3 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8