6 Day/6 Week PowerBuilding
Late Novice/Early intermediate program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 3 | 5 reps | @7 |
| 2 | Bent Over Row (Barbell) | 3 | 6–12 reps | @7 |
| 3 | Larsen Press (Barbell) | 3 | 5–10 reps | @7 |
| 4 | Lat Pulldown (Close Grip) | 3 | 6–12 reps | @7 |
| 5 | Chest Press (Machine) | 2 | 8–15 reps | @7 |
| 6 | Low Row - Plate Loaded (Arsenal) | 3 | 8–15 reps | @7 |
| 7 | Free Motion Pec Fly | 2 | 8–15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 3 | 5–10 reps | @7 |
| 2 | Bicep Curl (Dumbbell) | 3 | 5–12 reps | @7 |
| 3 | Skull Crusher (Dumbbell) | 3 | 5–12 reps | @7 |
| 4 | Hammer Curl | 3 | 6–15 reps | @7 |
| 5 | Skull Crusher (Machine) | 3 | 8–20 reps | @7 |
| 6 | Preacher Curl (Machine) | 3 | 10–20 reps | @7 |
| 7 | Tricep Pushdown (Cable) | 3 | 10–20 reps | @7 |
| 8 | Lateral Raise (Dumbbell) | 4 | 8–20 reps | @7 |
| 9 | Lateral Raise (Machine) | 4 | 8–20 reps | @7 |
| 10 | Rear Delt Fly (Dumbbell) | 4 | 8–20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 1 rep | @7 |
| 2 | Belt Squat | 3 | 5 reps | @7 |
| 1 | 10 reps | @7 | ||
| 3 | SSB Good Morning | 4 | 5–12 reps | @7 |
| 4 | Leg Extension | 3 | 8–15 reps | @7 |
| 5 | Lying Leg Curl | 3 | 8–15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Safety Bar Squat | 3 | 5 reps | @7 |
| 1 | 10 reps | @7 | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 6–12 reps | @7 |
| 3 | Leg Extension | 3 | 8–15 reps | @7 |
| 4 | Single Leg Standing Leg Curl (Arsenal) | 3 | 8–15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 5 reps | @7 |
| 1 | 10 reps | @7 | ||
| 2 | Lateral Raise (Dumbbell) | 4 | 8–20 reps | @7 |
| 3 | Lateral Raise (Machine) | 4 | 8–20 reps | @7 |
| 4 | Reverse Pec Deck | 4 | 10–20 reps | @7 |
| 5 | Bicep Curl (EZ Bar) | 3 | 5–12 reps | @7 |
| 6 | Skull Crusher (Barbell) | 3 | 5–12 reps | @7 |
| 7 | Hammer Curl | 3 | 6–15 reps | @7 |
| 8 | Skull Crusher (Machine) | 3 | 8–20 reps | @7 |
| 9 | Preacher Curl (Machine) | 3 | 10–20 reps | @7 |
| 10 | Tricep Pushdown (Cable) | 3 | 10–20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 3 | 5 reps | @7 |
| 2 | Pull-Up (Band) | 3 | 4–12 reps | @7 |
| 3 | Bench Press (Wide Grip) | 3 | 6–12 reps | @7 |
| 4 | Seated Row (Cable) | 3 | 8–15 reps | @7 |
| 5 | Incline Bench Press (Barbell) | 3 | 6–12 reps | @7 |
| 6 | Lat Pulldown (Neutral Grip) | 3 | 6–15 reps | @7 |
| 7 | Free Motion Pec Fly | 2 | 8–15 reps | @7 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 6 Day/6 Week PowerBuilding is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
6 Day/6 Week PowerBuilding is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
6 Day/6 Week PowerBuilding is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
