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BoostcampPNG

FNAF Powerbuilding

by Victor Frechette
3 athletes joined

Program Description

The purpose of this program is to increase strength through muscular size, technique and neuronal adaptations. It is 5 weeks long so do not expects crazy strength gains from it but the beauty of it is that you can run it again and again

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 25, 2025 10:53
  • Last Edited
    Aug 26, 2025 02:03

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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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
80%
2
Overhead Press (Barbell)
3
AMRAP
80%
3
Dip (Weighted)
3
8-12 reps
RPE 9-10
4
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
AMRAP
AMRAP
AMRAP
95%
85%
80%
2
Bent Over Row (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
95%
85%
80%
3
Kroc Row
3
8-12 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
5
Preacher Hammer Grip Curls
2
8-12 reps
RPE 9-10
6
Shrug (Dumbbell)
2
8-12 reps
RPE 9-10
7
Reverse Pec Deck
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
AMRAP
AMRAP
100%
80%
2
Deadlift (Barbell)
1
1
AMRAP
AMRAP
100%
80%
3
Leg Extension
3
8-12 reps
RPE 9-10
4
Leg Curl
3
8-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 9-10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
80%
2
Bent Over Row (Barbell)
3
AMRAP
80%
3
Kroc Row
3
8-12 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
5
Preacher Hammer Grip Curls
2
8-12 reps
RPE 9-10
6
Shrug (Dumbbell)
2
8-12 reps
RPE 9-10
7
Reverse Pec Deck
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
AMRAP
AMRAP
85%
80%
2
Deadlift (Barbell)
2
AMRAP
80%
3
Leg Extension
3
8-12 reps
RPE 9-10
4
Leg Curl
3
8-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 9-10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
90%
85%
80%
2
Overhead Press (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
90%
85%
80%
3
Dip (Weighted)
3
8-12 reps
RPE 9-10
4
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
AMRAP
AMRAP
AMRAP
90%
85%
80%
2
Bent Over Row (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
90%
85%
80%
3
Kroc Row
3
8-12 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
5
Preacher Hammer Grip Curls
2
8-12 reps
RPE 9-10
6
Shrug (Dumbbell)
2
8-12 reps
RPE 9-10
7
Reverse Pec Deck
2
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
95%
85%
80%
2
Deadlift (Barbell)
1
1
AMRAP
AMRAP
95%
85%
3
Leg Extension
3
8-12 reps
RPE 9-10
4
Leg Curl
3
8-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 9-10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
AMRAP
AMRAP
100%
80%
2
Overhead Press (Barbell)
1
2
AMRAP
AMRAP
100%
80%
3
Dip (Weighted)
3
8-12 reps
RPE 9-10
4
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
80%
2
Deadlift (Barbell)
2
AMRAP
80%
3
Leg Extension
3
8-12 reps
RPE 9-10
4
Leg Curl
3
8-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 9-10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
AMRAP
AMRAP
85%
80%
2
Overhead Press (Barbell)
1
2
AMRAP
AMRAP
85%
80%
3
Dip (Weighted)
3
8-12 reps
RPE 9-10
4
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
AMRAP
AMRAP
100%
80%
2
Bent Over Row (Barbell)
1
2
AMRAP
AMRAP
100%
80%
3
Kroc Row
3
8-12 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
5
Preacher Hammer Grip Curls
2
8-12 reps
RPE 9-10
6
Shrug (Dumbbell)
2
8-12 reps
RPE 9-10
7
Reverse Pec Deck
2
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
AMRAP
AMRAP
85%
80%
2
Bent Over Row (Barbell)
1
2
AMRAP
AMRAP
85%
80%
3
Kroc Row
3
8-12 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
5
Preacher Hammer Grip Curls
2
8-12 reps
RPE 9-10
6
Shrug (Dumbbell)
2
8-12 reps
RPE 9-10
7
Reverse Pec Deck
2
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
90%
85%
80%
2
Deadlift (Barbell)
1
1
AMRAP
AMRAP
90%
85%
3
Leg Extension
3
8-12 reps
RPE 9-10
4
Leg Curl
3
8-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 9-10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
AMRAP
AMRAP
100%
80%
2
Overhead Press (Barbell)
2
1
AMRAP
AMRAP
100%
80%
3
Dip (Weighted)
3
8-12 reps
RPE 9-10
4
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
AMRAP
AMRAP
85%
80%
2
Overhead Press (Barbell)
1
2
AMRAP
AMRAP
85%
80%
3
Dip (Weighted)
3
8-12 reps
RPE 9-10
4
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
AMRAP
AMRAP
100%
80%
2
Bent Over Row (Barbell)
2
1
AMRAP
AMRAP
100%
80%
3
Kroc Row
3
8-12 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
5
Preacher Hammer Grip Curls
2
8-12 reps
RPE 9-10
6
Shrug (Dumbbell)
2
8-12 reps
RPE 9-10
7
Reverse Pec Deck
2
8-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
AMRAP
AMRAP
100%
80%
2
Deadlift (Barbell)
1
1
AMRAP
AMRAP
100%
80%
3
Leg Extension
3
8-12 reps
RPE 9-10
4
Leg Curl
3
8-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 9-10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
AMRAP
AMRAP
85%
80%
2
Bent Over Row (Barbell)
1
2
AMRAP
AMRAP
85%
80%
3
Kroc Row
3
8-12 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
5
Preacher Hammer Grip Curls
2
8-12 reps
RPE 9-10
6
Shrug (Dumbbell)
2
8-12 reps
RPE 9-10
7
Reverse Pec Deck
2
8-12 reps
RPE 9-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
AMRAP
AMRAP
85%
80%
2
Deadlift (Barbell)
1
1
AMRAP
AMRAP
85%
80%
3
Leg Extension
3
8-12 reps
RPE 9-10
4
Leg Curl
3
8-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 9-10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 9-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
95%
85%
80%
2
Overhead Press (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
95%
85%
80%
3
Dip (Weighted)
3
8-12 reps
RPE 9-10
4
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
RPE 7
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
AMRAP
80%
2
Overhead Press (Barbell)
3 Sets
AMRAP
80%
3
Dip (Weighted)
3 Sets
8-12 Reps
@9-10
4
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
@9-10
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
@9-10
6
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@9-10
Day 2
1
Pull-Up (Weighted)
3 Sets
AMRAP
80%
2
Bent Over Row (Barbell)
3 Sets
AMRAP
80%
3
Kroc Row
3 Sets
8-12 Reps
@9-10
4
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@9-10
5
Preacher Hammer Grip Curls
2 Sets
8-12 Reps
@9-10
6
Shrug (Dumbbell)
2 Sets
8-12 Reps
@9-10
7
Reverse Pec Deck
2 Sets
8-12 Reps
@9-10
Day 3
1
Cardio (Zone 2)
1 Set
20 mins
@7
Day 4
1
Squat (Barbell)
3 Sets
AMRAP
80%
2
Deadlift (Barbell)
2 Sets
AMRAP
80%
3
Leg Extension
3 Sets
8-12 Reps
@9-10
4
Leg Curl
3 Sets
8-12 Reps
@9-10
5
Calf Raise (Leg Press)
4 Sets
10-20 Reps
@9-10
6
Abs Crunch (Machine)
4 Sets
8-12 Reps
@9-10
Day 5
1
Cardio (Zone 2)
1 Set
20 mins
@7
Day 6
1
Bench Press (Barbell)
1 Set
2 Sets
AMRAP
AMRAP
85%
80%
2
Overhead Press (Barbell)
1 Set
2 Sets
AMRAP
AMRAP
85%
80%
3
Dip (Weighted)
3 Sets
8-12 Reps
@9-10
4
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
@9-10
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
@9-10
6
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@9-10
Day 7
1
Pull-Up (Weighted)
1 Set
2 Sets
AMRAP
AMRAP
85%
80%
2
Bent Over Row (Barbell)
1 Set
2 Sets
AMRAP
AMRAP
85%
80%
3
Kroc Row
3 Sets
8-12 Reps
@9-10
4
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@9-10
5
Preacher Hammer Grip Curls
2 Sets
8-12 Reps
@9-10
6
Shrug (Dumbbell)
2 Sets
8-12 Reps
@9-10
7
Reverse Pec Deck
2 Sets
8-12 Reps
@9-10