Program Description
powerbuilding
Program Overview
- LevelNovice, Beginner
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedJun 18, 2025 07:37
- Last EditedJun 18, 2025 10:32
Summary
Transform your strength and physique with the 5-week 자기화 프로그램, designed for dedicated lifters ready to elevate their training. This program features six days of intense workouts each week, focusing on compound and isolation movements that target all major muscle groups. With exercises like the Bench Press, Squat, and Deadlift, you'll build strength and muscle while honing your technique. Get ready to push your limits and achieve your fitness goals with a structured plan that keeps you accountable and motivated!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
5
5 reps
-
5
Abs Crunch (Machine)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
5
5 reps
-
5
Abs Crunch (Machine)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
5
5 reps
-
5
Abs Crunch (Machine)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
5
5 reps
-
5
Abs Crunch (Machine)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
5
5 reps
-
5
Abs Crunch (Machine)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bicep Curl (Barbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
5
5 reps
-
4
Deadlift (Barbell)
5
5 reps
-
5
Lateral Raise (Dumbbell)
5
5 reps
-
6
Abs Crunch (Machine)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bicep Curl (Barbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
5
5 reps
-
4
Deadlift (Barbell)
5
5 reps
-
5
Lateral Raise (Dumbbell)
5
5 reps
-
6
Abs Crunch (Machine)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bicep Curl (Barbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
5
5 reps
-
4
Deadlift (Barbell)
5
5 reps
-
5
Lateral Raise (Dumbbell)
5
5 reps
-
6
Abs Crunch (Machine)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bicep Curl (Barbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
5
5 reps
-
4
Deadlift (Barbell)
5
5 reps
-
5
Lateral Raise (Dumbbell)
5
5 reps
-
6
Abs Crunch (Machine)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bicep Curl (Barbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
5
5 reps
-
4
Deadlift (Barbell)
5
5 reps
-
5
Lateral Raise (Dumbbell)
5
5 reps
-
6
Abs Crunch (Machine)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
cable press around
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Overhead Press (Barbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Leg Extension
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
cable press around
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Overhead Press (Barbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Leg Extension
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
cable press around
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Overhead Press (Barbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Leg Extension
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
cable press around
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Overhead Press (Barbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Leg Extension
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
cable press around
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Overhead Press (Barbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Leg Extension
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Deadlift (Barbell)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Deadlift (Barbell)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Deadlift (Barbell)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Deadlift (Barbell)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Deadlift (Barbell)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
-
2
Overhead Press (Barbell)5 Sets
5 Reps
-
3
Squat (Barbell)5 Sets
5 Reps
-
4
Lateral Raise (Dumbbell)5 Sets
5 Reps
-
5
Abs Crunch (Machine)5 Sets
5 Reps
-
Day 2
1
Pull-Up (Weighted)5 Sets
5 Reps
-
2
Bicep Curl (Barbell)5 Sets
5 Reps
-
3
Tricep Pushdown (Cable)5 Sets
5 Reps
-
4
Deadlift (Barbell)5 Sets
5 Reps
-
5
Lateral Raise (Dumbbell)5 Sets
5 Reps
-
6
Abs Crunch (Machine)5 Sets
5 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
2
Overhead Press (Barbell)3 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
4
Face Pull3 Sets
12 Reps
-
5
Leg Extension3 Sets
12 Reps
-
6
Seated Calf Raise3 Sets
12 Reps
-
7
Standing Calf Raise3 Sets
12 Reps
-
Day 4
1
Seated Row (Cable)3 Sets
12 Reps
-
2
Bent Over Row (Dumbbell)3 Sets
12 Reps
-
3
Seated Wide-Grip Row (Cable)3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
5
Bicep Curl (Cable)3 Sets
12 Reps
-
6
Hip Thrust (Machine)3 Sets
12 Reps
-
7
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
Day 5
1
cable press around3 Sets
12 Reps
-
2
Bench Press (Barbell)3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
4
Overhead Press (Barbell)3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
6
Leg Extension3 Sets
12 Reps
-
7
Tricep Pushdown (Cable)3 Sets
12 Reps
-
8
Abs Crunch (Machine)3 Sets
12 Reps
-
Day 6
1
Seated Row (Cable)3 Sets
12 Reps
-
2
Seated Wide-Grip Row (Cable)3 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
4
Bicep Curl (Barbell)3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)3 Sets
12 Reps
-
6
Leg Curl3 Sets
12 Reps
-
7
Deadlift (Barbell)3 Sets
12 Reps
-
8
Abs Crunch (Machine)3 Sets
12 Reps
-