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Zenon Balanced Powerbuilding

by Zenon A.
14 athletes joined

Program Description

Trying to make best solution for week-time workers. After doing other 5 programs, I surpass SBD 500kg in a year. And I knew recovery is better than exhaustion. There is a huge correlation cortisol and insulin. Although you did best at the gym, you can’t get a power and body unless control cortisol comes from fatigue. This program was considered following things : 1. Recoverable Volume 2. Pre exhaustion with stretch set 3. No more than 70min 4. Balance of parts : For example, shoulders should include front/side/back. 5. Focusing on Compound exercise 6. Medium intensity on weekdays, high intensity on weekends : No deadlift on weekdays. Recovery is better than intensity.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 20, 2024 06:27
  • Last Edited
    Jun 18, 2025 09:52

Summary

Unlock your strength potential with the Zenon Balanced Powerbuilding program! Over the course of 6 weeks, this 4-day-a-week plan combines strength training and hypertrophy to help you build muscle and power. You'll engage in key compound lifts like squats, bench presses, and deadlifts, while also incorporating accessory work to ensure balanced development. Perfect for those ready to elevate their training, this program is designed to challenge you and deliver results. Get ready to transform your physique and strength!
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Deadlift (Barbell)
2
5 reps
70%
3A
Leg Extension
2
1
10 reps
10 reps
-
RPE 8
3B
Lying Leg Curl
2
1
10 reps
10 reps
-
RPE 8
4
Hip Adductor (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Deadlift (Barbell)
2
5 reps
70%
3
Leg Extension
2
1
10 reps
10 reps
-
RPE 8
4
Stiff Leg Deadlift
2
1
10 reps
10 reps
-
RPE 8
5
Hip Adductor (Machine)
1
1
15 reps
15 reps
-
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
4 reps
70%
80%
2
Deadlift (Barbell)
2
4 reps
75%
3A
Leg Extension
1
10 reps
-
3B
Lying Leg Curl
1
10 reps
-
4
Hip Adductor (Machine)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
3 reps
80%
85%
2
Deadlift (Barbell)
2
4 reps
80%
3A
Leg Extension
2
1
-
RPE 8
3B
Lying Leg Curl
2
1
-
RPE 8
4
Hip Adductor (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1-1 reps
1-4 reps
90%
95%
2
Leg Extension
1
1
-
RPE 8
3
Stiff Leg Deadlift
1
1
-
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
6 reps
65%
70%
2
Overhead Press (Barbell)
1
2
6 reps
5 reps
65%
70%
3
Pull-Up (Weighted)
1
2
8 reps
6 reps
65%
70%
4
Incline Bench Press (Smith Machine)
1
1
10 reps
10 reps
-
RPE 8
5
Lateral Raise (Cable)
1
1
15 reps
15 reps
-
RPE 8
6
T-Bar Row
1
1
10 reps
10 reps
-
RPE 8
7
Chest Fly (Machine)
1
1
15 reps
15 reps
-
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6 reps
5 reps
70%
75%
2
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
6 reps
5 reps
4 reps
65%
70%
75%
4
Seated Row (Cable)
1
1
10 reps
10 reps
-
RPE 8
5
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
-
RPE 8
6
Incline Bench Press (Smith Machine)
1
1
10 reps
10 reps
-
RPE 8
7
Lateral Raise (Cable)
1
1
15 reps
15 reps
-
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
4 reps
70%
80%
2
Bench Press (Barbell)
1
2
6 reps
4 reps
65%
75%
3
Pull-Up (Weighted)
3
6 reps
75%
4
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
-
RPE 8
5
Lateral Raise (Cable)
1
1
15 reps
15 reps
-
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
3 reps
80%
85%
2
Overhead Press (Barbell)
1
2
5 reps
3 reps
70%
80%
3
Pull-Up (Weighted)
1
2
6 reps
4 reps
70%
80%
4
Incline Bench Press (Smith Machine)
1
1
10 reps
10 reps
-
RPE 8
5
Lateral Raise (Cable)
1
1
15 reps
15 reps
-
RPE 8
6
T-Bar Row
1
1
10 reps
10 reps
-
RPE 8
7
Chest Fly (Machine)
1
1
15 reps
15 reps
-
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1-1 reps
1-4 reps
90%
95%
2
Overhead Press (Barbell)
1
1
1-1 reps
1-4 reps
90%
95%
3
Pull-Up (Weighted)
1
1
6 reps
4 reps
70%
80%
4
Lateral Raise (Cable)
1
15 reps
RPE 8
5
T-Bar Row
1
10 reps
RPE 8
6
Chest Fly (Machine)
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
8 reps
6 reps
65%
70%
2
Squat (Barbell)
2
5 reps
70%
3A
Leg Extension
2
1
10 reps
10 reps
-
RPE 8
3B
Lying Leg Curl
2
1
10 reps
10 reps
-
RPE 8
4
Back Extension (Weighted)
1
1
10 reps
10 reps
-
RPE 8
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
6 reps
4 reps
70%
80%
2
Squat (Barbell)
2
4 reps
75%
3A
Leg Extension
1
10 reps
RPE 8
3B
Lying Leg Curl
1
10 reps
RPE 8
4
Back Extension (Weighted)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
3 reps
70%
80%
85%
2
Squat (Barbell)
1
1
5 reps
3 reps
70%
80%
3A
Leg Extension
2
1
10 reps
10 reps
-
RPE 8
3B
Lying Leg Curl
2
1
10 reps
10 reps
-
RPE 8
4
Back Extension (Weighted)
1
1
10 reps
10 reps
-
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1-1 reps
1-4 reps
90%
95%
2A
Leg Extension
1
10 reps
RPE 8
2B
Lying Leg Curl
1
10 reps
RPE 8
3
Hip Adductor (Machine)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
8 reps
6 reps
65%
70%
2
Bench Press (Barbell)
3
5 reps
70%
3
Bench Press (Close Grip)
1
1
10 reps
10 reps
-
RPE 8
4
Pull-Up (Weighted)
3
6 reps
70%
5
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
-
RPE 8
6
Rear Delt Cable Fly
1
1
15 reps
15 reps
-
RPE 8
7
Lateral Raise (Cable)
1
1
15 reps
15 reps
-
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
6 reps
5 reps
70%
75%
2
Squat (Barbell)
2
5 reps
70%
3
Lying Leg Curl
2
1
10 reps
10 reps
-
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
-
RPE 8
5
Back Extension (Weighted)
1
1
10 reps
10 reps
-
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6 reps
4 reps
70%
80%
2
Bench Press (Barbell)
1
1
1
6 reps
5 reps
4 reps
70%
75%
80%
3
Overhead Press (Barbell)
1
1
1
6 reps
5 reps
4 reps
65%
70%
75%
4
Seated Row (Cable)
1
1
10 reps
10 reps
-
RPE 8
5
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
-
RPE 8
6
Incline Bench Press (Smith Machine)
1
1
10 reps
10 reps
-
RPE 8
7
Lateral Raise (Cable)
1
1
15 reps
15 reps
-
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
5 reps
4 reps
3 reps
70%
80%
85%
2
Bench Press (Barbell)
1
2
5 reps
3 reps
70%
80%
3
Bench Press (Close Grip)
1
1
10 reps
10 reps
-
RPE 9
4
Pull-Up (Weighted)
2
6 reps
75%
5
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
-
RPE 8
6
Rear Delt Cable Fly
1
1
15 reps
15 reps
-
RPE 8
7
Lateral Raise (Cable)
1
1
15 reps
15 reps
-
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6 reps
5 reps
70%
75%
2
Overhead Press (Barbell)
1
2
6 reps
5 reps
65%
70%
3
Pull-Up (Weighted)
1
2
10 reps
6 reps
65%
75%
4
Incline Bench Press (Smith Machine)
1
1
10 reps
10 reps
-
RPE 8
5
Lateral Raise (Cable)
1
1
15 reps
15 reps
-
RPE 8
6
T-Bar Row
1
1
10 reps
10 reps
-
RPE 8
7
Chest Fly (Machine)
1
1
15 reps
15 reps
-
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
70%
2
Deadlift (Barbell)
2 Sets
5 Reps
70%
3A
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
-
@8
3B
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
-
@8
4
Hip Adductor (Machine)
2 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
65%
70%
2
Overhead Press (Barbell)
1 Set
2 Sets
6 Reps
5 Reps
65%
70%
3
Pull-Up (Weighted)
1 Set
2 Sets
8 Reps
6 Reps
65%
70%
4
Incline Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
10 Reps
-
@8
5
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
15 Reps
-
@8
6
T-Bar Row
1 Set
1 Set
10 Reps
10 Reps
-
@8
7
Chest Fly (Machine)
1 Set
1 Set
15 Reps
15 Reps
-
@8
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
65%
70%
2
Squat (Barbell)
2 Sets
5 Reps
70%
3A
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
-
@8
3B
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
-
@8
4
Back Extension (Weighted)
1 Set
1 Set
10 Reps
10 Reps
-
@8
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
65%
70%
2
Bench Press (Barbell)
3 Sets
5 Reps
70%
3
Bench Press (Close Grip)
1 Set
1 Set
10 Reps
10 Reps
-
@8
4
Pull-Up (Weighted)
3 Sets
6 Reps
70%
5
Lat Pulldown (Close Grip)
1 Set
1 Set
10 Reps
10 Reps
-
@8
6
Rear Delt Cable Fly
1 Set
1 Set
15 Reps
15 Reps
-
@8
7
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
15 Reps
-
@8