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BoostcampPNG

Powerbuilding- Bringing Up the Upper Body

by Cody S.
2 athletes joined

Program Description

This program requires you to carefully watch your recovery from workout to workout. But the strength and size gains made are unmatched.

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 05, 2025 01:44
  • Last Edited
    May 12, 2025 12:35
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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
Bench Press (Barbell)
1
2
1
1
1 reps
10 reps
10 reps
10 reps
RPE 10
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9.5
4
Dip (Weighted)
3
8-10 reps
RPE 10
5
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Preacher Curl Machine
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
8 reps
8 reps
8 reps
RPE 10
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9.5
4
Dip (Weighted)
3
8-10 reps
RPE 10
5
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Preacher Curl Machine
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
5 reps
5 reps
5 reps
5 reps
RPE 10
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9.5
4
Dip (Weighted)
3
8-10 reps
RPE 10
5
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Preacher Curl Machine
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 10
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9.5
4
Dip (Weighted)
3
8-10 reps
RPE 10
5
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Preacher Curl Machine
3
12-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 8.5
2
T-Bar Row
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9.5
5
Pullover (Machine)
2
12-15 reps
RPE 9
6
JM Press
3
6-8 reps
RPE 8.5
7
French Press
3
10-12 reps
RPE 8.5
8
Tricep Pushdown (Cable)
1
3
12-15 reps
12-15 reps
RPE 9.5
RPE 8
9
Tricep Kickback
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 9.5
2
T-Bar Row
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9.5
5
Pullover (Machine)
2
12-15 reps
RPE 9
6
JM Press
3
6-8 reps
RPE 8.5
7
French Press
3
10-12 reps
RPE 8.5
8
Tricep Pushdown (Cable)
1
3
12-15 reps
12-15 reps
RPE 9.5
RPE 8
9
Tricep Kickback
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
T-Bar Row
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9.5
5
Pullover (Machine)
2
12-15 reps
RPE 9
6
JM Press
3
6-8 reps
RPE 8.5
7
French Press
3
10-12 reps
RPE 8.5
8
Tricep Pushdown (Cable)
1
3
12-15 reps
12-15 reps
RPE 9.5
RPE 8
9
Tricep Kickback
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2
2 reps
2 reps
2 reps
RPE 9.5
RPE 8
RPE 8.5
2
T-Bar Row
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9.5
5
Pullover (Machine)
2
12-15 reps
RPE 9
6
JM Press
3
6-8 reps
RPE 8.5
7
French Press
3
10-12 reps
RPE 8.5
8
Tricep Pushdown (Cable)
1
3
12-15 reps
12-15 reps
RPE 9.5
RPE 8
9
Tricep Kickback
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
5 reps
5 reps
RPE 10
RPE 8.5
2
Behind-the-Neck Push Press
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9
5
Front Raise
3
12-15 reps
RPE 9
6
Upright Row (Barbell)
3
8-10 reps
RPE 9.5
7
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3
4 reps
4 reps
RPE 10
RPE 8.5
2
Behind-the-Neck Push Press
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9
5
Front Raise
3
12-15 reps
RPE 9
6
Upright Row (Barbell)
3
8-10 reps
RPE 9.5
7
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
2
3 reps
3 reps
3 reps
RPE 10
RPE 8
RPE 8.5
2
Behind-the-Neck Push Press
2
2
1
5 reps
5 reps
5 reps
RPE 9
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9
5
Front Raise
3
12-15 reps
RPE 9
6
Upright Row (Barbell)
3
8-10 reps
RPE 9.5
7
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
1
1
1
2 reps
2 reps
2 reps
2 reps
2 reps
RPE 10
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Behind-the-Neck Push Press
2
2
1
1
2 reps
2 reps
2 reps
2 reps
RPE 9
RPE 8
RPE 8.5
RPE 9.5
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9
5
Front Raise
3
12-15 reps
RPE 9
6
Upright Row (Barbell)
3
8-10 reps
RPE 9.5
7
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Spoto Press
4
10 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9.5
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Incline Chest Press (Machine)
3
10-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9.5
2
Spoto Press
5
8 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9.5
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Incline Chest Press (Machine)
3
10-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 10
RPE 8
RPE 8.5
2
Spoto Press
1
2
2
1
5 reps
5 reps
5 reps
5 reps
RPE 9.5
RPE 8
RPE 8.5
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9.5
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Incline Chest Press (Machine)
3
10-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
2 reps
2 reps
2 reps
2 reps
RPE 10
RPE 8
RPE 8.5
RPE 9.5
2
Spoto Press
2
2
2
1
3 reps
3 reps
3 reps
3 reps
RPE 9.5
RPE 8
RPE 8.5
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9.5
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Incline Chest Press (Machine)
3
10-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
1 reps
10 reps
10 reps
RPE 10
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Reverse Hyperextension
3
15-30 reps
RPE 8
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8
5
Hamstring Curl
3
8-10 reps
RPE 10
6
Leg Extension
3
15-20 reps
RPE 9
7
Hip Abductor (Machine)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 10
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Reverse Hyperextension
3
15-30 reps
RPE 8
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8
5
Hamstring Curl
3
8-10 reps
RPE 10
6
Leg Extension
3
15-20 reps
RPE 9
7
Hip Abductor (Machine)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
1
5 reps
5 reps
5 reps
5 reps
RPE 10
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Reverse Hyperextension
3
15-30 reps
RPE 8
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8
5
Hamstring Curl
3
8-10 reps
RPE 10
6
Leg Extension
3
15-20 reps
RPE 9
7
Hip Abductor (Machine)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2
1
3 reps
3 reps
3 reps
3 reps
RPE 10
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Reverse Hyperextension
3
15-30 reps
RPE 8
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8
5
Hamstring Curl
3
8-10 reps
RPE 10
6
Leg Extension
3
15-20 reps
RPE 9
7
Hip Abductor (Machine)
3
10-12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Reps
10 Reps
10 Reps
10 Reps
@10
@8
@9
@9.5
2
Incline Bench Press (Smith Machine)
4 Sets
8-10 Reps
@9
3
Pec Deck (Machine)
3 Sets
12-15 Reps
@9.5
4
Dip (Weighted)
3 Sets
8-10 Reps
@10
5
Bicep Curl (EZ Bar)
4 Sets
6-8 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@9
7
Preacher Curl Machine
3 Sets
12-15 Reps
@9.5
Day 2
1
Deadlift (Barbell)
2 Sets
6 Reps
@8.5
2
T-Bar Row
3 Sets
8-10 Reps
@9
3
Pull-Up (Weighted)
3 Sets
8-12 Reps
@10
4
Seated Row (Cable)
3 Sets
10-12 Reps
@9.5
5
Pullover (Machine)
2 Sets
12-15 Reps
@9
6
JM Press
3 Sets
6-8 Reps
@8.5
7
French Press
3 Sets
10-12 Reps
@8.5
8
Tricep Pushdown (Cable)
1 Set
3 Sets
12-15 Reps
12-15 Reps
@9.5
@8
9
Tricep Kickback
2 Sets
15-20 Reps
@8
Day 3
1
Push Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@10
@8.5
2
Behind-the-Neck Push Press
3 Sets
10 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@9
5
Front Raise
3 Sets
12-15 Reps
@9
6
Upright Row (Barbell)
3 Sets
8-10 Reps
@9.5
7
One Arm Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
@10
Day 4
1
Bench Press (Barbell)
2 Sets
6 Reps
@9.5
2
Spoto Press
4 Sets
10 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@9.5
4
Lat Pulldown
3 Sets
12-15 Reps
@9
5
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@9.5
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@9
Day 5
1
Squat (Barbell)
1 Set
1 Set
3 Sets
1 Reps
10 Reps
10 Reps
@10
@9
@8
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@9
3
Reverse Hyperextension
3 Sets
15-30 Reps
@8
4
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
5
Hamstring Curl
3 Sets
8-10 Reps
@10
6
Leg Extension
3 Sets
15-20 Reps
@9
7
Hip Abductor (Machine)
3 Sets
10-12 Reps
@8