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Hypertrophy biased powerbuilding phase

by vergo pvp
2 athletes joined

Program Description

powerbuilding

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 23, 2025 05:18
  • Last Edited
    Mar 31, 2025 06:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Barbell Row
3
6-8 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Seated Row (Machine)
3
8-12 reps
RPE 8-10
5A
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
5B
Face Away Cable Curl
3
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 7-9
RPE 8-9
2
Face Away Cable Curl
3
6-8 reps
RPE 9-10
3
Dip (Weighted)
3
6-10 reps
RPE 8-10
4A
Upright Row (Barbell)
3
8-12 reps
RPE 8-10
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8-10
6
Wrist Curls
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 7-9
RPE 8-9
2
Face Away Cable Curl
3
6-8 reps
RPE 9-10
3
Dip (Weighted)
3
6-10 reps
RPE 8-10
4A
Upright Row (Barbell)
3
8-12 reps
RPE 8-10
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8-10
6
Wrist Curls
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 7-9
RPE 8-9
2
Face Away Cable Curl
3
6-8 reps
RPE 9-10
3
Dip (Weighted)
3
6-10 reps
RPE 8-10
4A
Upright Row (Barbell)
3
8-12 reps
RPE 8-10
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8-10
6
Wrist Curls
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
2-4 reps
4-8 reps
RPE 7-9
RPE 8-9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 7-9
3
Lying Leg Curl
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
12-15 reps
RPE 8-10
5
Lying Leg Raise
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
2-4 reps
4-8 reps
RPE 7-9
RPE 8-9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 7-9
3
Lying Leg Curl
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
12-15 reps
RPE 8-10
5
Lying Leg Raise
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
2-4 reps
4-8 reps
RPE 7-9
RPE 8-9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 7-9
3
Lying Leg Curl
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
12-15 reps
RPE 8-10
5
Lying Leg Raise
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
2-4 reps
4-8 reps
RPE 7-9
RPE 8-9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 7-9
3
Lying Leg Curl
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
12-15 reps
RPE 8-10
5
Lying Leg Raise
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2-4 reps
4-8 reps
RPE 7-9
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
1
2
6-8 reps
8-12 reps
RPE 7-9
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
4A
Hammer Curl (Cable)
3
8-12 reps
RPE 8-10
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Barbell Row
3
6-8 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Seated Row (Machine)
3
8-12 reps
RPE 8-10
5
Cable external rotation - elbow low
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Barbell Row
3
6-8 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Seated Row (Machine)
3
8-12 reps
RPE 8-10
5
Cable external rotation - elbow low
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Barbell Row
3
6-8 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Seated Row (Machine)
3
8-12 reps
RPE 8-10
5
Cable external rotation - elbow low
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
8-12 reps
RPE 8-10
5
Cable Crunch
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
8-12 reps
RPE 8-10
5
Cable Crunch
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
8-12 reps
RPE 8-10
5
Cable Crunch
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
8-12 reps
RPE 8-10
5
Cable Crunch
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 7-9
RPE 8-9
2
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-10
3
Dip (Weighted)
3
6-10 reps
RPE 8-10
4A
Upright Row (Barbell)
3
8-12 reps
RPE 8-10
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2-4 reps
4-8 reps
RPE 7-9
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
1
2
6-8 reps
8-12 reps
RPE 7-9
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
4A
Hammer Curl (Cable)
3
8-12 reps
RPE 8-10
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2-4 reps
4-8 reps
RPE 7-9
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
1
2
6-8 reps
8-12 reps
RPE 7-9
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
4A
Hammer Curl (Cable)
3
8-12 reps
RPE 8-10
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2-4 reps
4-8 reps
RPE 7-9
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
1
2
6-8 reps
8-12 reps
RPE 7-9
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
4A
Hammer Curl (Cable)
3
8-12 reps
RPE 8-10
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
Week 1
1 / 4 Weeks
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
2-4 Reps
4-8 Reps
@7-9
@8-9
2
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@7-9
3
Lying Leg Curl
3 Sets
8-12 Reps
@8-10
4
Standing Calf Raise
3 Sets
12-15 Reps
@8-10
5
Lying Leg Raise
3 Sets
8-12 Reps
@8-10
Day 3
1
Bench Press (Paused)
1 Set
2 Sets
2-4 Reps
4-8 Reps
@7-9
@8-9
2
Pull-Up (Neutral Grip, Weighted)
1 Set
2 Sets
6-8 Reps
8-12 Reps
@7-9
@8-10
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
4A
Hammer Curl (Cable)
3 Sets
8-12 Reps
@8-10
4B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8-10
Day 4
1
Hack Squat
3 Sets
6-8 Reps
@7-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7-9
3
Leg Extension
3 Sets
8-12 Reps
@8-10
4
Standing Calf Raise
3 Sets
8-12 Reps
@8-10
5
Cable Crunch
3 Sets
8-12 Reps
@8-10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@7-9
2
Barbell Row
3 Sets
6-8 Reps
@7-9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
4
Seated Row (Machine)
3 Sets
8-12 Reps
@8-10
5A
Lateral Raise (Cable)
3 Sets
8-15 Reps
@9-10
5B
Face Away Cable Curl
3 Sets
8-15 Reps
@9-10
Day 5
1
Overhead Press (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@7-9
@8-9
2
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@8-10
3
Dip (Weighted)
3 Sets
6-10 Reps
@8-10
4A
Upright Row (Barbell)
3 Sets
8-12 Reps
@8-10
4B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8-10