Program Description
Building strength and some muscle after you complete the program you can do a deload followed by resting the program with the weights you was using on the last week. And the best part is that literally anyone can take advantage of a program like this because you can start at any level
Program Overview
- LevelAdvanced, Intermediate, Beginner, Novice
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedSep 12, 2023 06:39
- Last EditedJun 18, 2025 10:39
Summary
Unleash your strength with Woody's Power Building program, a comprehensive 6-week plan designed for serious lifters. Committing to six days a week, you'll focus on compound lifts like the bench press and squat, progressively increasing your weights to maximize muscle growth and power. With a mix of barbell and machine exercises, this program ensures a balanced approach to building strength across all major muscle groups. Get ready to push your limits and achieve impressive gains!
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Chest Press (Machine)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Chest Press (Machine)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Chest Press (Machine)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Chest Press (Machine)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Chest Press (Machine)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Chest Press (Machine)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
8 reps
-
5
Leg Curl
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
8 reps
-
5
Leg Curl
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
8 reps
-
5
Leg Curl
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
8 reps
-
5
Leg Curl
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
8 reps
-
5
Leg Curl
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
8 reps
-
5
Leg Curl
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
8 reps
-
4
Dip (Weighted)
5
5 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Tricep Pushdown (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
8 reps
-
4
Dip (Weighted)
5
5 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Tricep Pushdown (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
8 reps
-
4
Dip (Weighted)
5
5 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Tricep Pushdown (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
8 reps
-
4
Dip (Weighted)
5
5 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Tricep Pushdown (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
8 reps
-
4
Dip (Weighted)
5
5 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Tricep Pushdown (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
8 reps
-
4
Dip (Weighted)
5
5 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Tricep Pushdown (Cable)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
4
8 reps
-
4
Seated Row (Cable)
4
8 reps
-
5
Face Pull
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
4
8 reps
-
4
Seated Row (Cable)
4
8 reps
-
5
Face Pull
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
4
8 reps
-
4
Seated Row (Cable)
4
8 reps
-
5
Face Pull
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
4
8 reps
-
4
Seated Row (Cable)
4
8 reps
-
5
Face Pull
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
4
8 reps
-
4
Seated Row (Cable)
4
8 reps
-
5
Face Pull
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
4
8 reps
-
4
Seated Row (Cable)
4
8 reps
-
5
Face Pull
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
2
Incline Bench Press (Barbell)4 Sets
8 Reps
-
3
Chest Fly (Cable)4 Sets
8 Reps
-
4
Chest Press (Machine)5 Sets
5 Reps
-
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)5 Sets
5 Reps
-
3
Leg Extension4 Sets
8 Reps
-
4
Leg Press4 Sets
8 Reps
-
5
Leg Curl4 Sets
8 Reps
-
Day 3
1
Walk1 Set
45 mins
-
Day 4
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)4 Sets
8 Reps
-
3
Rear Delt Fly (Dumbbell)4 Sets
8 Reps
-
4
Dip (Weighted)5 Sets
5 Reps
-
5
Bicep Curl (Barbell)4 Sets
8 Reps
-
6
Tricep Pushdown (Cable)4 Sets
8 Reps
-
Day 5
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
2
Bent Over Row (Barbell)4 Sets
8 Reps
-
3
Lat Pulldown4 Sets
8 Reps
-
4
Seated Row (Cable)4 Sets
8 Reps
-
5
Face Pull4 Sets
8 Reps
-
Day 6
1
Walk1 Set
45 mins
-