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Full Cycle Power Build - High Reps to Low Reps

by David B.

Program Description

Build muscle and strength while balancing weight with intensity to optimize output and minimize injury risk.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2025 06:08
  • Last Edited
    Dec 30, 2025 10:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Front Delts
11.3%
Hamstrings
10.1%
Quadriceps
9.1%
Glutes
9.1%
Upper Back
9.1%
Chest
7.9%
Lats
7.7%
Biceps
7%
Middle Delts
4.7%
Abs
4.2%
Lower Back
2.6%
Adductors
1.6%
Forearms
1.6%
Rear Delts
1.3%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
30 reps
RPE 8
2
Smith Machine Stiff Leg Deadlift
2
30 reps
RPE 8
3
Bench Press (Smith Machine)
2
30 reps
RPE 8
4
Bent Over Row (Smith Marhine)
2
30 reps
RPE 8
5
Overhead Press (Dumbbell)
2
30 reps
RPE 8
6
Lat Pulldown (Close Grip)
2
30 reps
RPE 8
7
Preacher Curl (EZ Bar)
2
30 reps
-
8
Overhead Tricep Extension (EZ Bar)
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
30 reps
RPE 8
2
Smith Machine Stiff Leg Deadlift
2
30 reps
RPE 8
3
Bench Press (Smith Machine)
2
30 reps
RPE 8
4
Bent Over Row (Smith Marhine)
2
30 reps
RPE 8
5
Overhead Press (Dumbbell)
2
30 reps
RPE 8
6
Lat Pulldown (Close Grip)
2
30 reps
RPE 8
7
Preacher Curl (EZ Bar)
2
30 reps
-
8
Overhead Tricep Extension (EZ Bar)
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
30 reps
RPE 8
2
Smith Machine Stiff Leg Deadlift
2
30 reps
RPE 8
3
Bench Press (Smith Machine)
2
30 reps
RPE 8
4
Bent Over Row (Smith Marhine)
2
30 reps
RPE 8
5
Overhead Press (Dumbbell)
2
30 reps
RPE 8
6
Lat Pulldown (Close Grip)
2
30 reps
RPE 8
7
Preacher Curl (EZ Bar)
2
30 reps
-
8
Overhead Tricep Extension (EZ Bar)
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
20 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
20 reps
-
3
Bench Press (Paused)
3
20 reps
-
4
Bent Over Row (Barbell)
3
20 reps
-
5
Overhead Press (Dumbbell)
2
20 reps
-
6
Lat Pulldown (Close Grip)
2
20 reps
-
7
Preacher Curl (EZ Bar)
2
20 reps
-
8
Overhead Tricep Extension (EZ Bar)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
20 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
20 reps
-
3
Bench Press (Paused)
3
20 reps
-
4
Bent Over Row (Barbell)
3
20 reps
-
5
Overhead Press (Dumbbell)
2
20 reps
-
6
Lat Pulldown (Close Grip)
2
20 reps
-
7
Preacher Curl (EZ Bar)
2
20 reps
-
8
Overhead Tricep Extension (EZ Bar)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
20 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
20 reps
-
3
Bench Press (Paused)
3
20 reps
-
4
Bent Over Row (Barbell)
3
20 reps
-
5
Overhead Press (Dumbbell)
2
20 reps
-
6
Lat Pulldown (Close Grip)
2
20 reps
-
7
Preacher Curl (EZ Bar)
2
20 reps
-
8
Overhead Tricep Extension (EZ Bar)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Chest Supported Lateral Raise
3
20 reps
-
6
Dip (Weighted)
3
20 reps
-
7
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Chest Supported Lateral Raise
3
20 reps
-
6
Dip (Weighted)
3
20 reps
-
7
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Chest Supported Lateral Raise
3
20 reps
-
6
Dip (Weighted)
3
20 reps
-
7
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
1
5 reps
8 reps
12 reps
-
-
-
2
Stiff Leg Deadlift
3
5 reps
-
3
Leg Extension
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
1
5 reps
8 reps
12 reps
-
-
-
2
Stiff Leg Deadlift
3
5 reps
-
3
Leg Extension
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
1
5 reps
8 reps
12 reps
-
-
-
2
Stiff Leg Deadlift
3
5 reps
-
3
Leg Extension
4
10 reps
-
4
Lying Leg Curl
4
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
30 reps
-
2
Stiff Leg Deadlift (Dumbbell)
2
30 reps
-
3
Bench Press (Dumbbell)
2
30 reps
-
4
Chest Supported Row (Dumbbell)
2
30 reps
-
5
Chest Fly (Dumbbell)
2
30 reps
-
6
Lat Pulldown (Machine)
2
30 reps
-
7
Lateral Raise (Dumbbell)
2
30 reps
-
8
Tricep Rope Push Down (Cable)
2
30 reps
-
9
Bicep Curl (Cable)
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
30 reps
-
2
Stiff Leg Deadlift (Dumbbell)
2
30 reps
-
3
Bench Press (Dumbbell)
2
30 reps
-
4
Chest Supported Row (Dumbbell)
2
30 reps
-
5
Chest Fly (Dumbbell)
2
30 reps
-
6
Lat Pulldown (Machine)
2
30 reps
-
7
Lateral Raise (Dumbbell)
2
30 reps
-
8
Tricep Rope Push Down (Cable)
2
30 reps
-
9
Bicep Curl (Cable)
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
30 reps
-
2
Stiff Leg Deadlift (Dumbbell)
2
30 reps
-
3
Bench Press (Dumbbell)
2
30 reps
-
4
Chest Supported Row (Dumbbell)
2
30 reps
-
5
Chest Fly (Dumbbell)
2
30 reps
-
6
Lat Pulldown (Machine)
2
30 reps
-
7
Lateral Raise (Dumbbell)
2
30 reps
-
8
Tricep Rope Push Down (Cable)
2
30 reps
-
9
Bicep Curl (Cable)
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
-
2
Hip Thrust (Machine)
3
20 reps
-
3
Incline Bench Press (Barbell)
3
20 reps
-
4
Chest Supported Row (Dumbbell)
3
20 reps
-
5
Incline Chest Fly (Dumbbell)
2
20 reps
-
6
Lat Pulldown (Machine)
2
20 reps
-
7
Lateral Raise (Cable)
2
20 reps
-
8
Single Arm Tricep Extension (Cable)
2
20 reps
-
9
Bicep Curl (Cable)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
-
2
Hip Thrust (Machine)
3
20 reps
-
3
Incline Bench Press (Barbell)
3
20 reps
-
4
Chest Supported Row (Dumbbell)
3
20 reps
-
5
Incline Chest Fly (Dumbbell)
2
20 reps
-
6
Lat Pulldown (Machine)
2
20 reps
-
7
Lateral Raise (Cable)
2
20 reps
-
8
Single Arm Tricep Extension (Cable)
2
20 reps
-
9
Bicep Curl (Cable)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
-
2
Hip Thrust (Machine)
3
20 reps
-
3
Incline Bench Press (Barbell)
3
20 reps
-
4
Chest Supported Row (Dumbbell)
3
20 reps
-
5
Incline Chest Fly (Dumbbell)
2
20 reps
-
6
Lat Pulldown (Machine)
2
20 reps
-
7
Lateral Raise (Cable)
2
20 reps
-
8
Single Arm Tricep Extension (Cable)
2
20 reps
-
9
Bicep Curl (Cable)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Deadlift (Deficit)
3
10 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Barbell Row
3
10 reps
-
5
Sissy Squat (Weighted)
3
20 reps
-
6
Overhead Press (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Tricep Kickback
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Deadlift (Deficit)
3
10 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Barbell Row
3
10 reps
-
5
Sissy Squat (Weighted)
3
20 reps
-
6
Overhead Press (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Tricep Kickback
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Deadlift (Deficit)
3
10 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Barbell Row
3
10 reps
-
5
Sissy Squat (Weighted)
3
20 reps
-
6
Overhead Press (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Tricep Kickback
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
1
5 reps
8 reps
12 reps
-
-
-
2
Bent Over Row (Barbell)
3
1
1
5 reps
8 reps
12 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
1
5 reps
8 reps
12 reps
-
-
-
2
Bent Over Row (Barbell)
3
1
1
5 reps
8 reps
12 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
1
5 reps
8 reps
12 reps
-
-
-
2
Bent Over Row (Barbell)
3
1
1
5 reps
8 reps
12 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
30 reps
-
2
Lying Leg Curl
2
30 reps
-
3
Leg Extension
2
30 reps
-
4
Wide Grip Lat Pulldown
2
30 reps
-
5
Incline Chest Press (Machine)
2
30 reps
-
6
Seated Row (Cable)
2
30 reps
-
7
Skull Crusher (Dumbbell)
2
30 reps
-
8
Incline Hammer Curl (Dumbbell)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
30 reps
-
2
Lying Leg Curl
2
30 reps
-
3
Leg Extension
2
30 reps
-
4
Wide Grip Lat Pulldown
2
30 reps
-
5
Incline Chest Press (Machine)
2
30 reps
-
6
Seated Row (Cable)
2
30 reps
-
7
Skull Crusher (Dumbbell)
2
30 reps
-
8
Incline Hammer Curl (Dumbbell)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
30 reps
-
2
Lying Leg Curl
2
30 reps
-
3
Leg Extension
2
30 reps
-
4
Wide Grip Lat Pulldown
2
30 reps
-
5
Incline Chest Press (Machine)
2
30 reps
-
6
Seated Row (Cable)
2
30 reps
-
7
Skull Crusher (Dumbbell)
2
30 reps
-
8
Incline Hammer Curl (Dumbbell)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
20 reps
-
2
Lying Leg Curl
3
20 reps
-
3
Leg Extension
3
20 reps
-
4
Wide Grip Lat Pulldown
3
20 reps
-
5
Bench Press (Dumbbell)
3
20 reps
-
6
Chest Supported Row (Machine)
2
20 reps
-
7
Lying Reverse Fly
2
20 reps
-
8
Skull Crusher (Barbell)
2
20 reps
-
9
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
20 reps
-
2
Lying Leg Curl
3
20 reps
-
3
Leg Extension
3
20 reps
-
4
Wide Grip Lat Pulldown
3
20 reps
-
5
Bench Press (Dumbbell)
3
20 reps
-
6
Chest Supported Row (Machine)
2
20 reps
-
7
Lying Reverse Fly
2
20 reps
-
8
Skull Crusher (Barbell)
2
20 reps
-
9
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
20 reps
-
2
Lying Leg Curl
3
20 reps
-
3
Leg Extension
3
20 reps
-
4
Wide Grip Lat Pulldown
3
20 reps
-
5
Bench Press (Dumbbell)
3
20 reps
-
6
Chest Supported Row (Machine)
2
20 reps
-
7
Lying Reverse Fly
2
20 reps
-
8
Skull Crusher (Barbell)
2
20 reps
-
9
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
7
Chest Fly (Machine)
3
20 reps
-
8
Upright Row (Barbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
7
Chest Fly (Machine)
3
20 reps
-
8
Upright Row (Barbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
7
Chest Fly (Machine)
3
20 reps
-
8
Upright Row (Barbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
-
2
Deadlift (Barbell)
3
1
1
5 reps
8 reps
12 reps
-
-
-
3
Hack Squat
4
10 reps
-
4
Hip Adductor (Machine)
4
10 reps
-
5
Bench Press (Close Grip)
3
5 reps
-
6
Face Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
-
2
Deadlift (Barbell)
3
1
1
5 reps
8 reps
12 reps
-
-
-
3
Hack Squat
4
10 reps
-
4
Hip Adductor (Machine)
4
10 reps
-
5
Bench Press (Close Grip)
3
5 reps
-
6
Face Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
-
2
Deadlift (Barbell)
3
1
1
5 reps
8 reps
12 reps
-
-
-
3
Hack Squat
4
10 reps
-
4
Hip Adductor (Machine)
4
10 reps
-
5
Bench Press (Close Grip)
3
5 reps
-
6
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
-
2
Single Arm Row (Dumbbell)
3
5 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Pull-Up (Weighted)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
-
2
Single Arm Row (Dumbbell)
3
5 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Pull-Up (Weighted)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
-
2
Single Arm Row (Dumbbell)
3
5 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Pull-Up (Weighted)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)
1 Set
1 Set
30 Reps
30 Reps
@8
@8
2
Smith Machine Stiff Leg Deadlift
1 Set
1 Set
30 Reps
30 Reps
@8
@8
3
Bench Press (Smith Machine)
1 Set
1 Set
30 Reps
30 Reps
@8
@8
4
Bent Over Row (Smith Marhine)
1 Set
1 Set
30 Reps
30 Reps
@8
@8
5
Overhead Press (Dumbbell)
1 Set
1 Set
30 Reps
30 Reps
@8
@8
6
Lat Pulldown (Close Grip)
1 Set
1 Set
30 Reps
30 Reps
@8
@8
7
Preacher Curl (EZ Bar)
1 Set
1 Set
30 Reps
30 Reps
-
-
8
Overhead Tricep Extension (EZ Bar)
1 Set
1 Set
30 Reps
30 Reps
-
-
Day 2
1
Hack Squat
1 Set
1 Set
30 Reps
30 Reps
-
-
2
Stiff Leg Deadlift (Dumbbell)
1 Set
1 Set
30 Reps
30 Reps
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
30 Reps
30 Reps
-
-
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
30 Reps
30 Reps
-
-
5
Chest Fly (Dumbbell)
1 Set
1 Set
30 Reps
30 Reps
-
-
6
Lat Pulldown (Machine)
1 Set
1 Set
30 Reps
30 Reps
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
30 Reps
30 Reps
-
-
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
30 Reps
30 Reps
-
-
9
Bicep Curl (Cable)
1 Set
1 Set
30 Reps
30 Reps
-
-
Day 3
1
Seated Overhead Press (Smith Machine)
1 Set
1 Set
30 Reps
30 Reps
-
-
2
Lying Leg Curl
1 Set
1 Set
30 Reps
30 Reps
-
-
3
Leg Extension
1 Set
1 Set
30 Reps
30 Reps
-
-
4
Wide Grip Lat Pulldown
1 Set
1 Set
30 Reps
30 Reps
-
-
5
Incline Chest Press (Machine)
1 Set
1 Set
30 Reps
30 Reps
-
-
6
Seated Row (Cable)
1 Set
1 Set
30 Reps
30 Reps
-
-
7
Skull Crusher (Dumbbell)
1 Set
1 Set
30 Reps
30 Reps
-
-
8
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
30 Reps
30 Reps
-
-