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BoostcampPNG

Low volume Powerbuilding program

by Elliott P.
2 athletes joined

Program Description

This program has an emphasis on lower sets and training to failure. Squat bench and deadlift are your main lifts for the program

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 19, 2024 05:08
  • Last Edited
    Jul 21, 2024 01:25

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Chest Fly (Cable)
2
12-15 reps
RPE 10
5
AD Press
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7
Upright Row (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
92%
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Chest Fly (Cable)
2
12-15 reps
RPE 10
5
AD Press
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7
Upright Row (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
94%
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Chest Fly (Cable)
2
12-15 reps
RPE 10
5
AD Press
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7
Upright Row (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
96%
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Chest Fly (Cable)
2
12-15 reps
RPE 10
5
AD Press
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7
Upright Row (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Chest Fly (Cable)
2
12-15 reps
RPE 10
5
AD Press
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7
Upright Row (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
92%
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Chest Fly (Cable)
2
12-15 reps
RPE 10
5
AD Press
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7
Upright Row (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
94%
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Chest Fly (Cable)
2
12-15 reps
RPE 10
5
AD Press
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7
Upright Row (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
96%
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Chest Fly (Cable)
2
12-15 reps
RPE 10
5
AD Press
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7
Upright Row (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Seal Row
2
8-12 reps
RPE 10
5
Lat Prayer
2
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
92%
2
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
-12 reps
RPE 10
RPE 10
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Seal Row
2
8-12 reps
RPE 10
5
Lat Prayer
2
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
94%
2
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
-12 reps
RPE 10
RPE 10
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Seal Row
2
8-12 reps
RPE 10
5
Lat Prayer
2
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
96%
2
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
-12 reps
RPE 10
RPE 10
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Seal Row
2
8-12 reps
RPE 10
5
Lat Prayer
2
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Seal Row
2
8-12 reps
RPE 10
5
Lat Prayer
2
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
92%
2
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
-12 reps
RPE 10
RPE 10
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Seal Row
2
8-12 reps
RPE 10
5
Lat Prayer
2
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
94%
2
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
-12 reps
RPE 10
RPE 10
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Seal Row
2
8-12 reps
RPE 10
5
Lat Prayer
2
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
96%
2
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
-12 reps
RPE 10
RPE 10
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Seal Row
2
8-12 reps
RPE 10
5
Lat Prayer
2
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
12-15 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
12-15 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
12-15 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
12-15 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
12-15 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
12-15 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
12-15 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
12-15 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
92%
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
94%
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
96%
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
92%
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
94%
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
96%
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
90%
2
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@10
3
Seated Row (Cable)
2 Sets
8-12 Reps
@10
4
Seal Row
2 Sets
8-12 Reps
@10
5
Lat Prayer
2 Sets
12-15 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
90%
2
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
3
Dip (Weighted)
2 Sets
6-10 Reps
@10
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
5
AD Press
2 Sets
6-10 Reps
@10
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
7
Upright Row (Cable)
2 Sets
12-15 Reps
@10
Day 3
1
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
2
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@10
3
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
4
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
5
Preacher Curl (Dumbbell)
2 Sets
12-15 Reps
@10
6
Reverse Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@10
Day 4
1
Squat (Barbell)
3 Sets
3 Reps
90%
2
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@10