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NR4E

by CanSheiko
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Program Description

**NR4E** is a comprehensive 16-week program designed for intermediate lifters focused on powerlifting and powerbuilding. With 58 workouts spread across the weeks, this program emphasizes strength gains through compound movements like squats, deadlifts, and bench presses, complemented by accessory work to enhance overall muscle development. Each session is structured to last approximately 120 minutes, ensuring a thorough and effective training experience. Equip yourself with a full gym setup and get ready to elevate your lifting game!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 01, 2025 05:48
  • Last Edited
    Oct 01, 2025 07:48
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.5%
Glutes
12.8%
Chest
11.7%
Hamstrings
10.2%
Triceps
9.8%
Front Delts
6.6%
Upper Back
6.4%
Lats
5.6%
Abs
5.2%
Lower Back
4.1%
Biceps
3.4%
Adductors
3.1%
Middle Delts
2.2%
Calves
0.8%
Rear Delts
0.8%
Abductors
0.4%
Forearms
0.3%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Leg Press
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
65%
2
Leg Press
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Leg Press
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Leg Press
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Squat (Paused)
3
5 reps
RPE 6.5
3
Leg Press
3
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
80%
2
Squat (Paused)
3
4 reps
RPE 7
3
Leg Press
3
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
82%
2
Squat (Paused)
3
3 reps
RPE 7.5
3
Leg Press
3
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2
2 reps
4 reps
85%
67%
2
Squat (Paused)
3
2 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
4 reps
85%
70%
2
Squat (Paused)
2
3 reps
RPE 8.5
3
Leg Press
2
5 reps
RPE 10
4
Back Extension
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2 reps
4 reps
90%
72%
2
Squat (Paused)
2
3 reps
RPE 8.5
3
Leg Press
2
5 reps
RPE 10
4
Back Extension
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
95%
75%
2
Squat (Paused)
2
3 reps
RPE 8.5
3
Leg Press
2
5 reps
RPE 10
4
Back Extension
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
100%
85%
2
Squat (Paused)
2
3 reps
RPE 8.5
3
Leg Press
2
5 reps
RPE 10
4
Back Extension
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
2 reps
70%
75%
2
Leg Curl
3
6-8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2 reps
1 reps
75%
80%
2
Leg Curl
3
6-8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
60%
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Bench Press (Close Grip)
3
8-10 reps
RPE 8
4
Overhead Press (Barbell)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
7 reps
65%
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Bench Press (Close Grip)
3
8-10 reps
RPE 8
4
Overhead Press (Barbell)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
70%
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Bench Press (Close Grip)
3
8-10 reps
RPE 8
4
Overhead Press (Barbell)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
75%
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Bench Press (Close Grip)
3
8-10 reps
RPE 8
4
Overhead Press (Barbell)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
75%
2
Spoto Press
3
5 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
80%
2
Spoto Press
3
4 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
82%
2
Spoto Press
3
3 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1
2
2 reps
2 reps
4 reps
85%
82%
67%
2
Spoto Press
3
2 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
3 reps
4 reps
85%
70%
2
Bench Press (Barbell)
2
0.5 mins
RPE 10
3
Bench Press (Close Grip)
2
3 reps
RPE 8
4
Overhead Press (Barbell)
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
2 reps
4 reps
90%
72%
2
Bench Press (Barbell)
2
0.5 mins
RPE 10
3
Bench Press (Close Grip)
2
3 reps
RPE 8
4
Overhead Press (Barbell)
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
3 reps
95%
75%
2
Bench Press (Barbell)
2
0.5 mins
RPE 10
3
Bench Press (Close Grip)
2
3 reps
RPE 8
4
Overhead Press (Barbell)
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1 reps
3 reps
100%
85%
2
Bench Press (Barbell)
2
0.5 mins
RPE 10
3
Bench Press (Close Grip)
2
3 reps
RPE 8
4
Overhead Press (Barbell)
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3 reps
2 reps
70%
75%
2
Chest Fly (Machine)
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2 reps
1 reps
75%
80%
2
Chest Fly (Machine)
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
60%
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
65%
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
75%
2
Deadlift (Deficit)
3
5 reps
RPE 6.5
3
T-Bar Row
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
80%
2
Deadlift (Deficit)
3
4 reps
RPE 7
3
T-Bar Row
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
82%
2
Deadlift (Deficit)
3
3 reps
RPE 7.5
3
T-Bar Row
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
2 reps
4 reps
85%
67%
2
Deadlift (Deficit)
3
2 reps
RPE 8
3
T-Bar Row
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
4 reps
85%
70%
2
Deadlift (Paused)
2
3 reps
RPE 8
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Pull-Up (Bodyweight)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2 reps
4 reps
90%
72%
2
Deadlift (Paused)
2
3 reps
RPE 8
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Pull-Up (Bodyweight)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
95%
75%
2
Deadlift (Paused)
2
3 reps
RPE 8
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Pull-Up (Bodyweight)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
100%
85%
2
Deadlift (Paused)
2
3 reps
RPE 8
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Pull-Up (Bodyweight)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
2 reps
70%
75%
2
Lat Pulldown
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2 reps
1 reps
75%
80%
2
Lat Pulldown
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
55%
2
Bench Press (Paused)
3
8 reps
55%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Bird Dog
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
60%
2
Bench Press (Paused)
3
7 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Bird Dog
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Bench Press (Paused)
3
6 reps
65%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Bird Dog
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Bench Press (Paused)
4
5 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Bird Dog
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bench Press (Paused)
3
5 reps
70%
3
Kettlebell Swing
3
15 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
75%
2
Bench Press (Paused)
3
4 reps
75%
3
Kettlebell Swing
3
15 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
77%
2
Bench Press (Paused)
3
3 reps
77%
3
Kettlebell Swing
3
15 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Bench Press (Paused)
3
3 reps
80%
3
Kettlebell Swing
3
15 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
80%
2
Bench Press (Paused)
2
3 reps
80%
3
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
82%
2
Bench Press (Paused)
2
3 reps
82%
3
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
82%
2
Bench Press (Paused)
2
2 reps
82%
3
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
77%
2
Bench Press (Paused)
2
AMRAP
77%
3
Side Plank
2
1 mins
RPE 8
Week 1
1 / 16 Weeks
Day 4
1
Squat (Barbell)
3 Sets
8 Reps
55%
2
Bench Press (Paused)
3 Sets
8 Reps
55%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@8
4
Seated Row (Cable)
3 Sets
10-12 Reps
@8
5
Bird Dog
3 Sets
15-20 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
8 Reps
60%
2
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@8
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Face Pull
3 Sets
15-20 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Paused)
4 Sets
8 Reps
60%
2
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
@8
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
60%
2
Leg Press
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Standing Calf Raise
3 Sets
15-20 Reps
@10