3x/W Powerbuilding Full Body workout
Strenght/Powerlifting and Hypertrophy program for intermediates lifters.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Reverse Wrist Curl (Barbell) | 4 | AMRAP |
| 2 | Wrist Curls | 4 | AMRAP |
| 3 | Spoto Press | 4 | 6–10 reps |
| 4 | JM Press | 2 | 6–8 reps |
| 2 | 12–20 reps | ||
| 5 | 1-1/4 Squat | 4 | 3–6 reps |
| 6 | Walking Lunge | 2 | AMRAP |
| 7 | Partial Calf Raise | 2 | AMRAP |
| 8 | Pull-Up (Neutral Grip, Weighted) | 1 | 0 reps |
| 9 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 8–15 reps |
| 10 | Lateral Raise (Cable) | 4 | AMRAP |
| 11 | Cable Incline Curl | 4 | 8–12 reps |
| 12 | Preacher Curl (EZ Bar) | 3 | AMRAP |
| 13 | Back Extension (Weighted) | 3 | AMRAP |
| 14 | Abs Crunch (Weighted) | 3 | AMRAP |
| 15 | Pullover (Dumbbell) | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Reverse Wrist Curl (Barbell) | 4 | AMRAP |
| 2 | Wrist Curls | 4 | AMRAP |
| 3 | Squat (Barbell) | 4 | 8–15 reps |
| 4 | Leg Extension | 1 | 6–8 reps |
| 1 | 12–15 reps | ||
| 5 | Bench Press (Barbell) | 4 | 5–8 reps |
| 6 | Bench Press (Close Grip) | 2 | 8–10 reps |
| 1 | 10–15 reps | ||
| 7 | Bent Over Row (Barbell) | 2 | 8–12 reps |
| 1 | 6–8 reps | ||
| 1 | 10–15 reps | ||
| 8 | Leg Curl | 2 | 8–12 reps |
| 2 | 10–15 reps | ||
| 9 | Rear Delt Fly (Cable) | 4 | AMRAP |
| 10 | V-Handle Tricep Pushdown (Cable) | 2 | 8–12 reps |
| 1 | 10–15 reps | ||
| 11 | Bicep Curl (Cable) | 1 | 6–8 reps |
| 2 | 8–12 reps | ||
| 1 | 10–15 reps | ||
| 12 | Preacher Curl (EZ Bar) | 3 | AMRAP |
| 13 | Reverse Abs Crunch (Bodyweight) | 2 | AMRAP |
| 14 | Hanging Leg Raise | 2 | AMRAP |
| 15 | Back Extension (Weighted) | 4 | AMRAP |
| 16 | Pullover (Dumbbell) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 3–5 reps |
| 1 | 6–8 reps | ||
| 1 | 6–10 reps | ||
| 2 | Stiff Leg Deadlift | 1 | 8–12 reps |
| 3 | Reverse Wrist Curl (Barbell) | 4 | AMRAP |
| 4 | Wrist Curls | 4 | AMRAP |
| 5 | Rear Delt Fly (Cable) | 4 | AMRAP |
| 6 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 1 | 12–15 reps | ||
| 7 | Ring Push Up | 2 | AMRAP |
| 8 | Dip (Bodyweight) | 2 | AMRAP |
| 9 | Seated Row (Cable) | 2 | 8–10 reps |
| 2 | 12–15 reps | ||
| 10 | Bicep Curl (Barbell) | 1 | 6–8 reps |
| 2 | 8–10 reps | ||
| 1 | 10–15 reps | ||
| 11 | Reverse Bicep Curl | 4 | AMRAP |
| 12 | Abs Crunch (Weighted) | 4 | AMRAP |
| 13 | Pullover (Dumbbell) | 4 | AMRAP |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 3x/W Powerbuilding Full Body workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 150 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.
3x/W Powerbuilding Full Body workout is structured around 3 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
3x/W Powerbuilding Full Body workout 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
