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BoostcampPNG

Power building 119

by mm U.

Program Description

Hot body

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 08, 2025 03:17
  • Last Edited
    Jun 18, 2025 08:14

Summary

Unleash your strength with Power Building 119, a comprehensive 6-week program designed for serious lifters. With six days of targeted training each week, you'll focus on building muscle and enhancing power through a combination of barbell, bodyweight, and machine exercises. Each workout emphasizes major muscle groups, ensuring a balanced approach to strength development. Get ready to elevate your performance and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Front Delts
10.6%
Chest
10.1%
Upper Back
9.7%
Middle Delts
9%
Lats
9%
Quadriceps
7.6%
Biceps
7.2%
Hamstrings
6.6%
Abs
6.2%
Glutes
4.4%
Rear Delts
4.1%
Other
1.4%
Lower Back
1.4%
Abductors
0.8%
Forearms
0.8%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Dip (Bodyweight)
1
2
10 reps
-
-
3
V-squat
1
2
10 reps
-
-
4
Leg Press
1
2
10 reps
-
-
5
Lying Leg Curl
1
2
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Dip (Bodyweight)
1
2
10 reps
-
-
3
V-squat
1
2
10 reps
-
-
4
Leg Press
1
2
10 reps
-
-
5
Lying Leg Curl
1
2
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Dip (Bodyweight)
1
2
10 reps
-
-
3
V-squat
1
2
10 reps
-
-
4
Leg Press
1
2
10 reps
-
-
5
Lying Leg Curl
1
2
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Dip (Bodyweight)
1
2
10 reps
-
-
3
V-squat
1
2
10 reps
-
-
4
Leg Press
1
2
10 reps
-
-
5
Lying Leg Curl
1
2
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Dip (Bodyweight)
1
2
10 reps
-
-
3
V-squat
1
2
10 reps
-
-
4
Leg Press
1
2
10 reps
-
-
5
Lying Leg Curl
1
2
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Dip (Bodyweight)
1
2
10 reps
-
-
3
V-squat
1
2
10 reps
-
-
4
Leg Press
1
2
10 reps
-
-
5
Lying Leg Curl
1
2
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
4
3 reps
-
-
2
Lateral Raise (Cable)
1
2
10 reps
-
-
3
Seated Row (BB)
1
2
10 reps
-
-
4
Lat Pulldown
1
2
10 reps
-
-
5
Straight Arm Pulldown
1
2
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
4
3 reps
-
-
2
Lateral Raise (Cable)
1
2
10 reps
-
-
3
Seated Row (BB)
1
2
10 reps
-
-
4
Lat Pulldown
1
2
10 reps
-
-
5
Straight Arm Pulldown
1
2
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
4
3 reps
-
-
2
Lateral Raise (Cable)
1
2
10 reps
-
-
3
Seated Row (BB)
1
2
10 reps
-
-
4
Lat Pulldown
1
2
10 reps
-
-
5
Straight Arm Pulldown
1
2
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
4
3 reps
-
-
2
Lateral Raise (Cable)
1
2
10 reps
-
-
3
Seated Row (BB)
1
2
10 reps
-
-
4
Lat Pulldown
1
2
10 reps
-
-
5
Straight Arm Pulldown
1
2
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
4
3 reps
-
-
2
Lateral Raise (Cable)
1
2
10 reps
-
-
3
Seated Row (BB)
1
2
10 reps
-
-
4
Lat Pulldown
1
2
10 reps
-
-
5
Straight Arm Pulldown
1
2
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
4
3 reps
-
-
2
Lateral Raise (Cable)
1
2
10 reps
-
-
3
Seated Row (BB)
1
2
10 reps
-
-
4
Lat Pulldown
1
2
10 reps
-
-
5
Straight Arm Pulldown
1
2
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
3
10 reps
-
-
2
Bicep Curl (EZ Bar)
1
2
10 reps
-
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
3
10 reps
-
-
2
Bicep Curl (EZ Bar)
1
2
10 reps
-
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
3
10 reps
-
-
2
Bicep Curl (EZ Bar)
1
2
10 reps
-
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
3
10 reps
-
-
2
Bicep Curl (EZ Bar)
1
2
10 reps
-
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
3
10 reps
-
-
2
Bicep Curl (EZ Bar)
1
2
10 reps
-
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
3
10 reps
-
-
2
Bicep Curl (EZ Bar)
1
2
10 reps
-
-
3
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
4
3 reps
-
-
2
Leg Press
1
2
10 reps
-
-
3
Bench(BB)
3
-
4
Dip (Bodyweight)
3
-
5
Chest Press (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
4
3 reps
-
-
2
Leg Press
1
2
10 reps
-
-
3
Bench(BB)
3
-
4
Dip (Bodyweight)
3
-
5
Chest Press (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
4
3 reps
-
-
2
Leg Press
1
2
10 reps
-
-
3
Bench(BB)
3
-
4
Dip (Bodyweight)
3
-
5
Chest Press (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
4
3 reps
-
-
2
Leg Press
1
2
10 reps
-
-
3
Bench(BB)
3
-
4
Dip (Bodyweight)
3
-
5
Chest Press (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
4
3 reps
-
-
2
Leg Press
1
2
10 reps
-
-
3
Bench(BB)
3
-
4
Dip (Bodyweight)
3
-
5
Chest Press (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
4
3 reps
-
-
2
Leg Press
1
2
10 reps
-
-
3
Bench(BB)
3
-
4
Dip (Bodyweight)
3
-
5
Chest Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
4
3 reps
-
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Military Press (Barbell)
1
2
10 reps
-
-
4
Lateral Raise (Cable)
1
2
10 reps
-
-
5
Reverse Pec Deck
1
2
15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
4
3 reps
-
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Military Press (Barbell)
1
2
10 reps
-
-
4
Lateral Raise (Cable)
1
2
10 reps
-
-
5
Reverse Pec Deck
1
2
15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
4
3 reps
-
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Military Press (Barbell)
1
2
10 reps
-
-
4
Lateral Raise (Cable)
1
2
10 reps
-
-
5
Reverse Pec Deck
1
2
15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
4
3 reps
-
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Military Press (Barbell)
1
2
10 reps
-
-
4
Lateral Raise (Cable)
1
2
10 reps
-
-
5
Reverse Pec Deck
1
2
15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
4
3 reps
-
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Military Press (Barbell)
1
2
10 reps
-
-
4
Lateral Raise (Cable)
1
2
10 reps
-
-
5
Reverse Pec Deck
1
2
15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
4
3 reps
-
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Military Press (Barbell)
1
2
10 reps
-
-
4
Lateral Raise (Cable)
1
2
10 reps
-
-
5
Reverse Pec Deck
1
2
15 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
3
10 reps
-
-
2
Bicep Curl (EZ Bar)
1
2
10 reps
-
-
3
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
3
10 reps
-
-
2
Bicep Curl (EZ Bar)
1
2
10 reps
-
-
3
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
3
10 reps
-
-
2
Bicep Curl (EZ Bar)
1
2
10 reps
-
-
3
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
3
10 reps
-
-
2
Bicep Curl (EZ Bar)
1
2
10 reps
-
-
3
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
3
10 reps
-
-
2
Bicep Curl (EZ Bar)
1
2
10 reps
-
-
3
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
3
10 reps
-
-
2
Bicep Curl (EZ Bar)
1
2
10 reps
-
-
3
Run
1
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
-
2
Dip (Bodyweight)
1 Set
2 Sets
10 Reps
-
-
3
V-squat
1 Set
2 Sets
10 Reps
-
-
4
Leg Press
1 Set
2 Sets
10 Reps
-
-
5
Lying Leg Curl
1 Set
2 Sets
15 Reps
-
-
Day 2
1
Military Press (Barbell)
1 Set
4 Sets
3 Reps
-
-
2
Lateral Raise (Cable)
1 Set
2 Sets
10 Reps
-
-
3
Seated Row (BB)
1 Set
2 Sets
10 Reps
-
-
4
Lat Pulldown
1 Set
2 Sets
10 Reps
-
-
5
Straight Arm Pulldown
1 Set
2 Sets
15 Reps
-
-
Day 5
1
Seated Row (Cable)
1 Set
4 Sets
3 Reps
-
-
2
Pull-Up (Bodyweight)
3 Sets
-
3
Seated Military Press (Barbell)
1 Set
2 Sets
10 Reps
-
-
4
Lateral Raise (Cable)
1 Set
2 Sets
10 Reps
-
-
5
Reverse Pec Deck
1 Set
2 Sets
15 Reps
-
-
Day 3
1
Hanging Leg Raise
1 Set
3 Sets
10 Reps
-
-
2
Bicep Curl (EZ Bar)
1 Set
2 Sets
10 Reps
-
-
3
Run
1 Set
-
Day 6
1
Hanging Leg Raise
1 Set
3 Sets
10 Reps
-
-
2
Bicep Curl (EZ Bar)
1 Set
2 Sets
10 Reps
-
-
3
Run
1 Set
-
Day 4
1
Hack Squat
1 Set
4 Sets
3 Reps
-
-
2
Leg Press
1 Set
2 Sets
10 Reps
-
-
3
Bench(BB)
3 Sets
-
4
Dip (Bodyweight)
3 Sets
-
5
Chest Press (Machine)
3 Sets
-