Powerbuilding In the Big 26 FR this time
Updated powerbuilding in the big 26 because building power in the big 26 is for real this time!!! We are powering as well as building this motherfricking 26!!!!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 3 reps | @6 |
| 2 | Squat (Barbell) | 3 | 6 reps | 75% |
| 3 | Stiff Leg Deadlift | 1 | 3 reps | @6 |
| 4 | Stiff Leg Deadlift | 2 | 6 reps | 65% |
| 5 | Leg Extension | 2 | 5–9 reps | @9 |
| 6 | Lying Leg Curl | 2 | 5–9 reps | @9 |
| 7 | Calf Raise (Leg Press) | 2 | 5–9 reps | @10 |
| 8 | Cable Crunch | 2 | 5–9 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | AMRAP | 78% |
| 2 | Bench Press (Barbell) | 4 | 5 reps | 73% |
| Superset | ||||
| 3A | T-Bar Row | 2 | 5–9 reps | @9 |
| 3B | Kelso Shrug (Chest Supported) | 1 | 5–9 reps | @10 |
| 4 | Neutral Grip Chest Press | 2 | 5–9 reps | @9 |
| 5 | Bicep Curl (Machine) | 2 | 5–9 reps | @10 |
| 6 | Tricep Pushdown (Cable) | 1 | 5–9 reps | @9 |
| 7 | Wide Grip Lat Pulldown | 1 | 5–9 reps | @9 |
| 8 | Seated Lateral Raise | 2 | 5–9 reps | @10 |
| 9 | Shoulder Press (Machine) | 1 | 5–9 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | AMRAP | @7 |
| 2 | Deadlift (Barbell) | 3 | 4 reps | 75% |
| 3 | Bench Press (Paused) | 3 | 6 reps | @6 |
| 4 | High Row | 2 | 5–9 reps | @10 |
| 5 | Recline Curl | 2 | 5–9 reps | @10 |
| 6 | JM Press (Chest Press) | 2 | 5–9 reps | @9 |
| 7 | Shoulder Press (Plate Loaded) | 2 | 5–9 reps | @9 |
| Superset | ||||
| 8A | Single Arm Tricep Extension (Cable) | 1 | 5–9 reps | @10 |
| 8B | Lateral Raise (Cable) | 1 | 5–9 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Paused) | 1 | 2 reps | @6 |
| 4 | 8 reps | @6 | ||
| 2 | Hip Thrust (Barbell) | 2 | 6–8 reps | @8 |
| 3 | Hack Squat | 1 | 4–6 reps | @9 |
| 4 | Leg Extension | 2 | 5–9 reps | @9 |
| 5 | Lying Leg Curl | 2 | 5–9 reps | @10 |
| 6 | Calf Raise (Leg Press) | 2 | 5–9 reps | @10 |
| 7 | Cable Crunch | 2 | 5–9 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | AMRAP | 70% |
| 2 | Pull-Up (Weighted) | 2 | 4–6 reps | @9 |
| Superset | ||||
| 3A | Incline Bench Press (Smith Machine) | 1 | 5–9 reps | @10 |
| 1 | 5–9 reps | @10 | ||
| 3B | AD Press (Smith Machine) | 1 | 5–9 reps | @10 |
| 4 | Preacher Curl (Dumbbell) | 2 | 5–9 reps | @9 |
| 5 | Chest Supported Row (Machine) | 2 | 5–9 reps | @9 |
| Superset | ||||
| 6A | Overhead Tricep Extension (Cable) | 1 | 5–9 reps | @9 |
| 6B | Tricep Pushdown (Cable) | 1 | 5–9 reps | @9 |
| 7 | Lateral Raise (Dumbbell) | 2 | 5–9 reps | @10 |
| 8 | Hammer Curl (Cable) | 1 | 5–9 reps | @10 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Powerbuilding In the Big 26 FR this time is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 90 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.
Powerbuilding In the Big 26 FR this time is structured around 5 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Powerbuilding In the Big 26 FR this time 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
