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Brolic Power

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Program Description

3x bench, 3x squat, 2x dead, 1x OHP Low volume high frequency - power building Choose comfortable maxes and retest before restarting. Accessories up to you but aim for 50-100 total reps per muscle group per week. Do not do additional chest isolations.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 29, 2025 12:54
  • Last Edited
    Jun 18, 2025 10:54

Summary

Unleash your strength with **Brolic Power**, a focused 4-week program designed for serious lifters looking to build muscle and enhance their powerlifting skills. Committing just four days a week, you'll tackle essential compound lifts like the deadlift, squat, and bench press, all while pushing your limits with high-intensity sets. This program is perfect for those with a garage gym setup, ensuring you have the tools to maximize your gains. Get ready to transform your physique and elevate your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
5 reps
7 reps
85%
75%
65%
2
Bench Press (Paused)
4
6 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
87%
2
Bench Press (Paused)
3
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2 reps
4 reps
6 reps
90%
82%
74%
2
Bench Press (Paused)
3
4 reps
87%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
92%
87%
83%
2
Bench Press (Paused)
6
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Bench Press (Paused)
3
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Bench Press (Paused)
3
4 reps
87%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
87%
2
Bench Press (Paused)
3
2 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Paused)
3
1 reps
93%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Overhead Press (Barbell)
1
1
1
3 reps
5 reps
7 reps
85%
80%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
90%
2
Overhead Press (Barbell)
4
6 reps
77%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
92%
2
Overhead Press (Barbell)
4
4 reps
87%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
85%
2
Overhead Press (Barbell)
3
3 reps
87%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
5
5 reps
83%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Bench Press (Barbell)
4
4 reps
87%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
90%
2
Bench Press (Barbell)
5
5 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
83%
Week 1
1 / 4 Weeks
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
85%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
7 Reps
85%
80%
75%
Day 4
1
Squat (Barbell)
3 Sets
4 Reps
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
83%
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
75%
2
Bench Press (Paused)
3 Sets
5 Reps
85%
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
7 Reps
85%
75%
65%
2
Bench Press (Paused)
4 Sets
6 Reps
70%