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BoostcampPNG

Powerbuilding de-load / transition program

by David B.

Program Description

Provide new stimulus to muscles while promoting joint and nervous system recovery.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 15, 2025 03:43
  • Last Edited
    Oct 15, 2025 03:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Upper Back
12.3%
Front Delts
10.2%
Glutes
9.7%
Biceps
9.3%
Middle Delts
8.5%
Lats
7.6%
Chest
7.6%
Quadriceps
6.4%
Hamstrings
6.4%
Lower Back
2.5%
Rear Delts
2.5%
Forearms
1.7%
Abs
1.3%
Adductors
0.4%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
30 reps
-
2
Good Morning
2
30 reps
-
3
Incline Bench Press (Dumbbell)
1
1
30 reps
30 reps
-
-
4
Chest Fly (Dumbbell)
2
30 reps
-
5
Chest Supported Row (Dumbbell)
2
30 reps
-
6
Lying Reverse Fly
2
30 reps
-
7
Bicep Curl (Cable)
2
30 reps
-
8
Single Arm Tricep Extension (Cable)
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
30 reps
-
2
Good Morning
2
30 reps
-
3
Incline Bench Press (Dumbbell)
1
1
30 reps
30 reps
-
-
4
Chest Fly (Dumbbell)
2
30 reps
-
5
Chest Supported Row (Dumbbell)
2
30 reps
-
6
Lying Reverse Fly
2
30 reps
-
7
Bicep Curl (Cable)
2
30 reps
-
8
Single Arm Tricep Extension (Cable)
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
30 reps
-
2
Good Morning
2
30 reps
-
3
Incline Bench Press (Dumbbell)
1
1
30 reps
30 reps
-
-
4
Chest Fly (Dumbbell)
2
30 reps
-
5
Chest Supported Row (Dumbbell)
2
30 reps
-
6
Lying Reverse Fly
2
30 reps
-
7
Bicep Curl (Cable)
2
30 reps
-
8
Single Arm Tricep Extension (Cable)
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
30 reps
-
2
Hip Thrust (Barbell)
2
30 reps
-
3
Seated Shoulder Press (Dumbbell)
2
30 reps
-
4
Pull-Up (Assisted)
2
30 reps
-
5
Dip (Assisted)
2
30 reps
-
6
Lying Side Lateral Raise
2
30 reps
-
7
Incline Curl (Dumbbell)
2
30 reps
-
8
Skull Crusher (Dumbbell)
2
30 reps
-
9
Shrug (Dumbbell)
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
30 reps
-
2
Hip Thrust (Barbell)
2
30 reps
-
3
Seated Shoulder Press (Dumbbell)
2
30 reps
-
4
Pull-Up (Assisted)
2
30 reps
-
5
Dip (Assisted)
2
30 reps
-
6
Lying Side Lateral Raise
2
30 reps
-
7
Incline Curl (Dumbbell)
2
30 reps
-
8
Skull Crusher (Dumbbell)
2
30 reps
-
9
Shrug (Dumbbell)
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
30 reps
-
2
Hip Thrust (Barbell)
2
30 reps
-
3
Seated Shoulder Press (Dumbbell)
2
30 reps
-
4
Pull-Up (Assisted)
2
30 reps
-
5
Dip (Assisted)
2
30 reps
-
6
Lying Side Lateral Raise
2
30 reps
-
7
Incline Curl (Dumbbell)
2
30 reps
-
8
Skull Crusher (Dumbbell)
2
30 reps
-
9
Shrug (Dumbbell)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
30 reps
-
2
Pull Through (Cable)
2
30 reps
-
3
Chest Press (Machine)
2
30 reps
-
4
Chest Supported Row (Machine)
2
30 reps
-
5
Shoulder Press (Machine)
2
30 reps
-
6
Lat Pulldown
2
30 reps
-
7
Tricep Rope Push Down (Cable)
2
30 reps
-
8
Bicep Curl (Cable)
2
30 reps
-
9
Upright Row (Cable)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
30 reps
-
2
Pull Through (Cable)
2
30 reps
-
3
Chest Press (Machine)
2
30 reps
-
4
Chest Supported Row (Machine)
2
30 reps
-
5
Shoulder Press (Machine)
2
30 reps
-
6
Lat Pulldown
2
30 reps
-
7
Tricep Rope Push Down (Cable)
2
30 reps
-
8
Bicep Curl (Cable)
2
30 reps
-
9
Upright Row (Cable)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
30 reps
-
2
Pull Through (Cable)
2
30 reps
-
3
Chest Press (Machine)
2
30 reps
-
4
Chest Supported Row (Machine)
2
30 reps
-
5
Shoulder Press (Machine)
2
30 reps
-
6
Lat Pulldown
2
30 reps
-
7
Tricep Rope Push Down (Cable)
2
30 reps
-
8
Bicep Curl (Cable)
2
30 reps
-
9
Upright Row (Cable)
2
30 reps
-
Week 1
1 / 3 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
30 Reps
30 Reps
-
-
2
Good Morning
1 Set
1 Set
30 Reps
30 Reps
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
30 Reps
30 Reps
-
-
4
Chest Fly (Dumbbell)
1 Set
1 Set
30 Reps
30 Reps
-
-
5
Chest Supported Row (Dumbbell)
1 Set
1 Set
30 Reps
30 Reps
-
-
6
Lying Reverse Fly
1 Set
1 Set
30 Reps
30 Reps
-
-
7
Bicep Curl (Cable)
1 Set
1 Set
30 Reps
30 Reps
-
-
8
Single Arm Tricep Extension (Cable)
1 Set
1 Set
30 Reps
30 Reps
-
-
Day 2
1
Leg Press (45 Degrees)
1 Set
1 Set
30 Reps
30 Reps
-
-
2
Hip Thrust (Barbell)
1 Set
1 Set
30 Reps
30 Reps
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
30 Reps
30 Reps
-
-
4
Pull-Up (Assisted)
1 Set
1 Set
30 Reps
30 Reps
-
-
5
Dip (Assisted)
1 Set
1 Set
30 Reps
30 Reps
-
-
6
Lying Side Lateral Raise
1 Set
1 Set
30 Reps
30 Reps
-
-
7
Incline Curl (Dumbbell)
1 Set
1 Set
30 Reps
30 Reps
-
-
8
Skull Crusher (Dumbbell)
1 Set
1 Set
30 Reps
30 Reps
-
-
9
Shrug (Dumbbell)
1 Set
1 Set
30 Reps
30 Reps
-
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
30 Reps
30 Reps
-
-
2
Pull Through (Cable)
1 Set
1 Set
30 Reps
30 Reps
-
-
3
Chest Press (Machine)
1 Set
1 Set
30 Reps
30 Reps
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
30 Reps
30 Reps
-
-
5
Shoulder Press (Machine)
1 Set
1 Set
30 Reps
30 Reps
-
-
6
Lat Pulldown
1 Set
1 Set
30 Reps
30 Reps
-
-
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
30 Reps
30 Reps
-
-
8
Bicep Curl (Cable)
1 Set
1 Set
30 Reps
30 Reps
-
-
9
Upright Row (Cable)
1 Set
1 Set
30 Reps
30 Reps
-
-