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ERSC

by Amar Sensual Coach
1 athletes joined

Program Description

Powerbuilding

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 04, 2025 03:06
  • Last Edited
    Jun 23, 2025 03:59

Summary

Unlock your strength potential with the ERSC program, a comprehensive 12-week journey designed for serious lifters. Committing to four days a week, you'll tackle a balanced mix of upper and lower body workouts, utilizing a full gym setup to maximize your gains. Each session includes targeted exercises like Incline Bench Press, T-Bar Rows, and Leg Press, ensuring you build muscle and enhance endurance effectively. Get ready to transform your physique and elevate your performance with structured routines that challenge and inspire!
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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
Star
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)
3
8 reps
RPE 6
2
Hip Thrust (Barbell)
2
8 reps
RPE 6
3
Glute Kickback
2
10-15 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
Leg Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 7
2
Hip Thrust (Barbell)
2
8 reps
RPE 7
3
Glute Kickback
2
10-15 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
Leg Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
8 reps
RPE 8
2
Hip Thrust (Barbell)
2
8 reps
RPE 8
3
Glute Kickback
2
10-15 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
Leg Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
Chest Fly (Machine)
2
10-15 reps
-
3
T-Bar Row
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
Chest Fly (Machine)
2
10-15 reps
-
3
T-Bar Row
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
Chest Fly (Machine)
2
10-15 reps
-
3
T-Bar Row
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
RPE 6
2
Hip Thrust (Barbell)
2
6 reps
RPE 6
3
Glute Kickback
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 7
2
Hip Thrust (Barbell)
2
6 reps
RPE 7
3
Glute Kickback
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6 reps
RPE 8
2
Hip Thrust (Barbell)
2
6 reps
RPE 8
3
Glute Kickback
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5 reps
RPE 6
2
Hip Thrust (Barbell)
2
5 reps
RPE 6
3
Glute Kickback
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 7
2
Hip Thrust (Barbell)
2
5 reps
RPE 7
3
Glute Kickback
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5 reps
RPE 8
2
Hip Thrust (Barbell)
2
5 reps
RPE 8
3
Glute Kickback
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4 reps
RPE 6
2
Hip Thrust (Barbell)
2
4 reps
RPE 6
3
Glute Kickback
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
4 reps
RPE 7
2
Hip Thrust (Barbell)
2
4 reps
RPE 7
3
Glute Kickback
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4 reps
RPE 8
2
Hip Thrust (Barbell)
2
4 reps
RPE 8
3
Glute Kickback
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Glute Kickback
2
10-15 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
-
5
Back Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 7
2
Glute Kickback
2
10-15 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
-
5
Back Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
8 reps
RPE 8
2
Glute Kickback
2
10-15 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
-
5
Back Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6 reps
RPE 6
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6 reps
RPE 7
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
6 reps
RPE 8
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
5 reps
RPE 6
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
5 reps
RPE 7
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5 reps
RPE 8
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
4 reps
RPE 6
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4 reps
RPE 7
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
4 reps
RPE 8
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 6
2
Chest Fly (Machine)
2
10-15 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
8 reps
RPE 7
2
Chest Fly (Machine)
2
10-15 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
8 reps
RPE 8
2
Chest Fly (Machine)
2
10-15 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 6
2
Glute Kickback
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Back Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6 reps
RPE 7
2
Glute Kickback
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Back Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6 reps
RPE 8
2
Glute Kickback
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Back Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
5 reps
RPE 6
2
Glute Kickback
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Back Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
RPE 7
2
Glute Kickback
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Back Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5 reps
RPE 8
2
Glute Kickback
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Back Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
4 reps
RPE 6
2
Glute Kickback
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Back Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
4 reps
RPE 7
2
Glute Kickback
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Back Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4 reps
RPE 8
2
Glute Kickback
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Back Extension
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
-
2
Chest Fly (Machine)
2 Sets
10-15 Reps
-
3
T-Bar Row
3 Sets
10-15 Reps
-
4
Tricep Extension (Cable)
2 Sets
10-15 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 3
1
Leg Press (45 Degrees)
3 Sets
8 Reps
@6
2
Glute Kickback
2 Sets
10-15 Reps
-
3
Lying Leg Curl
2 Sets
10-15 Reps
-
4
Hip Abductor (Machine)
2 Sets
10-15 Reps
-
5
Back Extension
3 Sets
10-15 Reps
-
Day 4
1
Overhead Press (Machine)
3 Sets
8 Reps
@6
2
Chest Fly (Machine)
2 Sets
10-15 Reps
-
3
Lat Pulldown
3 Sets
10-15 Reps
-
4
Tricep Extension (Cable)
2 Sets
10-15 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 1
1
Squat (Smith Machine)
3 Sets
8 Reps
@6
2
Hip Thrust (Barbell)
2 Sets
8 Reps
@6
3
Glute Kickback
2 Sets
10-15 Reps
-
4
Lying Leg Curl
2 Sets
10-15 Reps
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5
Leg Extension
2 Sets
10-15 Reps
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