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BoostcampPNG

Positive Bigorexia

by Rai Pangestu

Program Description

Powerlifters who wish to enter a powerbuilding phase while continuing to train frequently are the target audience for this program. The main goal is to maintain strength while achieving the ideal muscle size by increasing hypertrophy (muscle mass) without sacrificing the fundamental SBD exercises of the squat, bench, and deadlift.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 12, 2026 01:51
  • Last Edited
    Feb 18, 2026 05:59
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Front Delts
11.1%
Upper Back
9.9%
Chest
8.7%
Hamstrings
8.7%
Quadriceps
7.9%
Middle Delts
6.7%
Glutes
6.3%
Rear Delts
6%
Biceps
5.6%
Lats
4.8%
Abs
3.6%
Calves
3.2%
Forearms
1.6%
Lower Back
1.2%
Adductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
63%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7-8
3
Pec Deck (Machine)
4
10-15 reps
RPE 7-8
4
Tricep Pushdown (Cable)
4
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7-8
3
Pec Deck (Machine)
4
10-15 reps
RPE 7-8
4
Tricep Pushdown (Cable)
4
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
67%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7-8
3
Pec Deck (Machine)
4
10-15 reps
RPE 7-8
4
Tricep Pushdown (Cable)
4
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
69%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7-8
3
Pec Deck (Machine)
4
10-15 reps
RPE 7-8
4
Tricep Pushdown (Cable)
4
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
71%
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
4
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
73%
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
4
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
75%
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
4
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
77%
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
4
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
63%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown (Plate Loaded)
3
8-12 reps
RPE 7-8
4
Seated Row (Machine)
3
8-12 reps
RPE 7-8
5
Face Pull
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
65%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown (Plate Loaded)
3
8-12 reps
RPE 7-8
4
Seated Row (Machine)
3
8-12 reps
RPE 7-8
5
Face Pull
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
67%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown (Plate Loaded)
3
8-12 reps
RPE 7-8
4
Seated Row (Machine)
3
8-12 reps
RPE 7-8
5
Face Pull
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
69%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown (Plate Loaded)
3
8-12 reps
RPE 7-8
4
Seated Row (Machine)
3
8-12 reps
RPE 7-8
5
Face Pull
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
71%
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8-10
3
Lat Pulldown (Plate Loaded)
3
6-10 reps
RPE 8-10
4
Seated Row (Machine)
3
6-10 reps
RPE 8-10
5
Face Pull
3
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
73%
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8-10
3
Lat Pulldown (Plate Loaded)
3
6-10 reps
RPE 8-10
4
Seated Row (Machine)
3
6-10 reps
RPE 8-10
5
Face Pull
3
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
75%
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8-10
3
Lat Pulldown (Plate Loaded)
3
6-10 reps
RPE 8-10
4
Seated Row (Machine)
3
6-10 reps
RPE 8-10
5
Face Pull
3
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
77%
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8-10
3
Lat Pulldown (Plate Loaded)
3
6-10 reps
RPE 8-10
4
Seated Row (Machine)
3
6-10 reps
RPE 8-10
5
Face Pull
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
63%
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Cable)
2
8-12 reps
RPE 7-8
5
Hammer Curl (Cable)
2
10-12 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
65%
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Cable)
2
8-12 reps
RPE 7-8
5
Hammer Curl (Cable)
2
10-12 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
67%
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Cable)
2
8-12 reps
RPE 7-8
5
Hammer Curl (Cable)
2
10-12 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
69%
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Cable)
2
8-12 reps
RPE 7-8
5
Hammer Curl (Cable)
2
10-12 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
71%
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8-10
3
Rear Delt Fly (Machine)
4
10-12 reps
RPE 8-10
4
Bicep Curl (Cable)
2
6-10 reps
RPE 8-10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
73%
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8-10
3
Rear Delt Fly (Machine)
4
10-12 reps
RPE 8-10
4
Bicep Curl (Cable)
2
6-10 reps
RPE 8-10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
75%
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8-10
3
Rear Delt Fly (Machine)
4
10-12 reps
RPE 8-10
4
Bicep Curl (Cable)
2
6-10 reps
RPE 8-10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
77%
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8-10
3
Rear Delt Fly (Machine)
4
10-12 reps
RPE 8-10
4
Bicep Curl (Cable)
2
6-10 reps
RPE 8-10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
63%
2
Belt Squat
2
8-10 reps
RPE 7-8
3
Leg Extension
2
10-15 reps
RPE 7-8
4
Leg Curl
3
10-15 reps
RPE 7-8
5
Calf Raise (Machine)
4
12-20 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Belt Squat
2
8-10 reps
RPE 7-8
3
Leg Extension
2
10-15 reps
RPE 7-8
4
Leg Curl
3
10-15 reps
RPE 7-8
5
Calf Raise (Machine)
4
12-20 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
67%
2
Belt Squat
2
8-10 reps
RPE 7-8
3
Leg Extension
2
10-15 reps
RPE 7-8
4
Leg Curl
3
10-15 reps
RPE 7-8
5
Calf Raise (Machine)
4
12-20 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
69%
2
Belt Squat
2
8-10 reps
RPE 7-8
3
Leg Extension
2
10-15 reps
RPE 7-8
4
Leg Curl
3
10-15 reps
RPE 7-8
5
Calf Raise (Machine)
4
12-20 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
71%
2
Belt Squat
2
6-8 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 8-10
4
Leg Curl
3
8-12 reps
RPE 8-10
5
Calf Raise (Machine)
4
10-18 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
73%
2
Belt Squat
2
6-8 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 8-10
4
Leg Curl
3
8-12 reps
RPE 8-10
5
Calf Raise (Machine)
4
10-18 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
75%
2
Belt Squat
2
6-8 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 8-10
4
Leg Curl
3
8-12 reps
RPE 8-10
5
Calf Raise (Machine)
4
10-18 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
77%
2
Belt Squat
2
6-8 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 8-10
4
Leg Curl
3
8-12 reps
RPE 8-10
5
Calf Raise (Machine)
4
10-18 reps
RPE 8-10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
63%
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-8
3
Pec Deck (Machine)
4 Sets
10-15 Reps
@7-8
4
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@7-8
Day 2
1
Deadlift (Barbell)
3 Sets
10 Reps
63%
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7-8
3
Lat Pulldown (Plate Loaded)
3 Sets
8-12 Reps
@7-8
4
Seated Row (Machine)
3 Sets
8-12 Reps
@7-8
5
Face Pull
3 Sets
12-15 Reps
@7-8
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
63%
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7-8
3
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
@7-8
4
Bicep Curl (Cable)
2 Sets
8-12 Reps
@7-8
5
Hammer Curl (Cable)
2 Sets
10-12 Reps
@7-8
6
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@7-8
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
63%
2
Belt Squat
2 Sets
8-10 Reps
@7-8
3
Leg Extension
2 Sets
10-15 Reps
@7-8
4
Leg Curl
3 Sets
10-15 Reps
@7-8
5
Calf Raise (Machine)
4 Sets
12-20 Reps
@7-8