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Power of 2 revised version

by Son of Carl
1 athletes joined

Program Description

Get jacked stacked succulent and dense linear progression wave structure

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 10, 2025 03:31
  • Last Edited
    Jun 18, 2025 11:05

Summary

Unlock your strength potential with the revised "Power of 2" program, a focused 4-week journey designed for dedicated lifters. Committing just three days a week, you'll engage in a balanced blend of pressing and pulling movements, including overhead presses, deadlifts, and more, ensuring comprehensive muscle development. Each session is crafted to push your limits with varied intensity levels, maximizing your gains and enhancing your overall fitness. Get ready to challenge yourself and see real results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
77.5%
2
Overhead Press (Barbell)
2
1
3 reps
12 reps
82.5%
50%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Chest Fly (Machine)
3
8-12 reps
RPE 6
5
Tricep Extension (Cable)
3
8-12 reps
RPE 6
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6
7
Upright Row (Barbell)
3
10-16 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
77.5%
2
Squat (Low Bar)
2
1
3 reps
12 reps
82.5%
50%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 6
5
Leg Extension
3
8-12 reps
RPE 6
6
Lat Pulldown
3
8-12 reps
RPE 6
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 6
8
Cable Crunch
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
72.5%
2
Bench Press (Barbell)
2
1
5 reps
12 reps
77.5%
55%
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
4
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 7
7
Upright Row (Barbell)
4
10-16 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
82.5%
2
Deadlift (Barbell)
2
1
1 reps
12 reps
87.5%
45%
3
Zercher Squat (Barbell)
2
8-12 reps
RPE 6
4
Leg Curl
2
8-12 reps
RPE 5
5
Leg Extension
2
8-12 reps
RPE 5
6
Lat Pulldown
2
8-12 reps
RPE 5
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 5
8
Back Extension
2
12-16 reps
RPE 5
9
Cable Crunch
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
77.5%
2
Deadlift (Barbell)
2
1
3 reps
12 reps
82.5%
50%
3
Zercher Squat (Barbell)
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 6
5
Leg Extension
3
8-12 reps
RPE 6
6
Lat Pulldown
3
8-12 reps
RPE 6
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 6
8
Back Extension
3
12-16 reps
RPE 6
9
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
72.5%
2
Overhead Press (Barbell)
2
1
5 reps
12 reps
77.5%
55%
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Chest Fly (Machine)
4
8-12 reps
RPE 7
5
Tricep Extension (Cable)
4
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 7
7
Upright Row (Barbell)
4
10-16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
72.5%
2
Squat (Low Bar)
2
1
5 reps
12 reps
77.5%
55%
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Leg Curl
4
8-12 reps
RPE 7
5
Leg Extension
4
8-12 reps
RPE 7
6
Lat Pulldown
4
8-12 reps
RPE 7
7
Incline Curl (Dumbbell)
4
8-12 reps
RPE 7
8
Cable Crunch
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
82.5%
2
Bench Press (Barbell)
2
1
1 reps
12 reps
87.5%
45%
3
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 6
4
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 5
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 5
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 5
7
Upright Row (Barbell)
2
10-16 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
77.5%
2
Bench Press (Barbell)
2
1
3 reps
12 reps
82.5%
50%
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 6
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6
7
Upright Row (Barbell)
3
10-16 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
72.5%
2
Deadlift (Barbell)
2
1
5 reps
12 reps
77.5%
55%
3
Zercher Squat (Barbell)
4
8-12 reps
RPE 8
4
Leg Curl
4
8-12 reps
RPE 7
5
Leg Extension
4
8-12 reps
RPE 7
6
Lat Pulldown
4
8-12 reps
RPE 7
7
Incline Curl (Dumbbell)
4
8-12 reps
RPE 7
8
Back Extension
4
12-16 reps
RPE 7
9
Cable Crunch
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
82.5%
2
Overhead Press (Barbell)
2
1
1 reps
12 reps
87.5%
45%
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 6
4
Chest Fly (Machine)
2
8-12 reps
RPE 5
5
Tricep Extension (Cable)
2
8-12 reps
RPE 5
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 5
7
Upright Row (Barbell)
2
10-16 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
82.5%
2
Squat (Low Bar)
2
1
1 reps
12 reps
87.5%
45%
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 6
4
Leg Curl
2
8-12 reps
RPE 5
5
Leg Extension
2
8-12 reps
RPE 5
6
Lat Pulldown
2
8-12 reps
RPE 5
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 5
8
Cable Crunch
2
10-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
AMRAP
77.5%
2
Overhead Press (Barbell)
2 Sets
1 Set
3 Reps
12 Reps
82.5%
50%
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@6
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
@6
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@6
7
Upright Row (Barbell)
3 Sets
10-16 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
77.5%
2
Deadlift (Barbell)
2 Sets
1 Set
3 Reps
12 Reps
82.5%
50%
3
Zercher Squat (Barbell)
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@6
5
Leg Extension
3 Sets
8-12 Reps
@6
6
Lat Pulldown
3 Sets
8-12 Reps
@6
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@6
8
Back Extension
3 Sets
12-16 Reps
@6
9
Cable Crunch
3 Sets
10-12 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
AMRAP
77.5%
2
Bench Press (Barbell)
2 Sets
1 Set
3 Reps
12 Reps
82.5%
50%
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@6
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@6
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@6
7
Upright Row (Barbell)
3 Sets
10-16 Reps
@6