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Powerbuilding: Primary 4s

by Leandro Tavarez
10 athletes joined

Program Description

Designed for intermediates to build strength in the squat, bench and deadlift, and for building muscle all around.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 16, 2024 12:29
  • Last Edited
    Jun 18, 2025 08:08

Summary

Unlock your strength potential with the Powerbuilding: Primary 4s program, designed for serious lifters ready to elevate their game. Over five weeks, you’ll hit the gym five days a week, focusing on compound lifts like the bench press and deadlift while incorporating targeted accessory work for muscle growth. Each session is strategically structured to maximize strength gains and improve overall athletic performance. Get ready to push your limits and build a powerful physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 7
RPE 6
2
Tempo Bench Press
3
6 reps
60%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 7
5
Hip Adductor (Machine)
3
12 reps
RPE 7
6
Lateral Raise (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
RPE 6
2
Tempo Bench Press
3
6 reps
65%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Lateral Raise (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 9
RPE 7
2
Tempo Bench Press
3
6 reps
65%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
5
Hip Adductor (Machine)
5
12 reps
RPE 10
6
Lateral Raise (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 10
RPE 8
2
Tempo Bench Press
3
6 reps
60%
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 8
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Lateral Raise (Machine)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
65%
2
Tempo Bench Press
3
6 reps
52%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Lat Pulldown
2
12 reps
RPE 7
3
Single Arm Cable Row
2
12 reps
RPE 7
4
Chest Supported Row (Machine)
2
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
7
Rear Delt Fly (Machine)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Cable Row
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
7
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
12 reps
RPE 10
2
Lat Pulldown
4
12 reps
RPE 10
3
Single Arm Cable Row
3
12 reps
RPE 10
4
Chest Supported Row (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
6
Preacher Curl (EZ Bar)
4
12 reps
RPE 10
7
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
12 reps
RPE 9
2
Lat Pulldown
3
12 reps
RPE 9
3
Single Arm Cable Row
2
12 reps
RPE 9
4
Chest Supported Row (Machine)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Preacher Curl (EZ Bar)
4
12 reps
RPE 10
7
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
65%
2
Deadlift (Barbell)
3
3 reps
56%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
4 reps
RPE 7
RPE 6
2
Dip (Weighted)
2
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Pec Deck (Machine)
3
12 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
4 reps
RPE 8
RPE 7
2
Dip (Weighted)
2
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
4 reps
RPE 9
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 9
3
Tricep Pushdown (Cable)
5
12 reps
RPE 10
4
Pec Deck (Machine)
4
12 reps
RPE 10
5
Lateral Raise (Cable)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
4 reps
RPE 10
RPE 8.5
2
Dip (Weighted)
2
8 reps
RPE 10
3
Tricep Pushdown (Cable)
5
12 reps
RPE 10
4
Pec Deck (Machine)
4
12 reps
RPE 10
5
Lateral Raise (Cable)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
40%
2
Tempo Squat (Barbell)
3
3 reps
40%
3
Bench Press (Paused)
3
6 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 7
RPE 6
2
Snatch Deadlift
2
6 reps
RPE 6
3
Tempo Squat (Barbell)
3
3 reps
70%
4
Hack Squat
2
10 reps
RPE 7
5
Seated Hamstring Curl
3
12 reps
RPE 7
6
Hip Abductor (Machine)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
RPE 6
2
Snatch Deadlift
2
6 reps
RPE 7
3
Tempo Squat (Barbell)
3
3 reps
70%
4
Hack Squat
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 9
RPE 7
2
Snatch Deadlift
2
6 reps
RPE 8
3
Tempo Squat (Barbell)
3
3 reps
75%
4
Hack Squat
2
10 reps
RPE 8
5
Seated Hamstring Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 10
RPE 9
2
Snatch Deadlift
3
6 reps
RPE 10
3
Tempo Squat (Barbell)
3
3 reps
75%
4
Hack Squat
4
10 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
RPE 7
3
JM Press
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Chest Supported Row (Machine)
2
15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
6 reps
6 reps
RPE 9
RPE 6
2
Bench Press (Dumbbell)
3
12 reps
RPE 9
3
JM Press
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 10
5
Chest Supported Row (Machine)
3
15 reps
RPE 10
6
Incline Curl (Dumbbell)
5
12 reps
RPE 9
7
Lateral Raise (Cable)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3
6 reps
6 reps
RPE 10
RPE 9
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
JM Press
4
12 reps
RPE 10
4
Lat Pulldown
4
12 reps
RPE 10
5
Chest Supported Row (Machine)
3
15 reps
RPE 10
6
Incline Curl (Dumbbell)
5
12 reps
RPE 10
7
Lateral Raise (Cable)
4
15 reps
RPE 10
Week 1
1 / 5 Weeks
Day 2
1
Pull-Up (Assisted)
3 Sets
12 Reps
@7
2
Lat Pulldown
2 Sets
12 Reps
@7
3
Single Arm Cable Row
2 Sets
12 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
15 Reps
@7
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@7
6
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@7
7
Rear Delt Fly (Machine)
4 Sets
12 Reps
@7
Day 3
1
Bench Press (Paused)
1 Set
3 Sets
4 Reps
4 Reps
@7
@6
2
Dip (Weighted)
2 Sets
8 Reps
@7
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4
Pec Deck (Machine)
3 Sets
12 Reps
@7
5
Lateral Raise (Cable)
3 Sets
15 Reps
@7
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
4 Reps
4 Reps
@7
@6
2
Snatch Deadlift
2 Sets
6 Reps
@6
3
Tempo Squat (Barbell)
3 Sets
3 Reps
70%
4
Hack Squat
2 Sets
10 Reps
@7
5
Seated Hamstring Curl
3 Sets
12 Reps
@7
6
Hip Abductor (Machine)
2 Sets
15 Reps
@7
Day 5
1
Larsen Press (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@7
3
JM Press
3 Sets
12 Reps
@7
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Chest Supported Row (Machine)
2 Sets
15 Reps
@7
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
7
Lateral Raise (Cable)
3 Sets
15 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
2 Sets
4 Reps
4 Reps
@7
@6
2
Tempo Bench Press
3 Sets
6 Reps
60%
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
@7
5
Hip Adductor (Machine)
3 Sets
12 Reps
@7
6
Lateral Raise (Machine)
3 Sets
12 Reps
@7