logo
BoostcampPNG

FNAF Powerbuilding

by Victor Frechette
8 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 31, 2025 07:04

Summary

Unleash your strength with the FNAF Powerbuilding program, a comprehensive 5-week journey designed for serious lifters. With daily workouts that blend powerlifting and bodybuilding principles, you'll engage in high-intensity barbell and dumbbell exercises targeting all major muscle groups. Each session is crafted to maximize your strength and hypertrophy, featuring staples like bench presses, squats, and deadlifts, along with accessory movements to build balanced muscle. Commit to 7 days a week of focused training, and watch as you transform your physique and boost your performance.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.2%
Triceps
10.9%
Chest
8.9%
Lats
8.9%
Quadriceps
8.7%
Front Delts
8.2%
Middle Delts
6.8%
Abs
6.4%
Hamstrings
6.4%
Biceps
5%
Calves
4.6%
Glutes
4.1%
Rear Delts
3%
Cardio
2.3%
Adductors
1.4%
Lower Back
0.9%
Forearms
0.5%
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
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
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