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Powerbuilding progresión lineal 4 días

by Pablo Orias
8 athletes joined

Program Description

Ganar la maxima fuerza posible en novatos-intermedios, sin descuidar la estética para conquistar viejas

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 07, 2025 10:44
  • Last Edited
    Jun 18, 2025 08:18

Summary

Unleash your strength with the **Powerbuilding Progresión Lineal 4 Días**, a focused 4-week program designed for serious lifters. This regimen combines heavy compound lifts, like the deadlift and military press, with hypertrophy-focused accessory work to maximize muscle growth and strength. Train four days a week, pushing your limits with precise intensity and volume to ensure steady progress. Ideal for those ready to elevate their training and achieve impressive gains in both size and power.
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.7%
Quadriceps
10.7%
Hamstrings
10.1%
Triceps
9.3%
Front Delts
8.8%
Chest
8.8%
Middle Delts
6.8%
Upper Back
5.9%
Biceps
5.2%
Lower Back
4.2%
Abs
4.1%
Lats
3.7%
Adductors
3%
Rear Delts
2.5%
Neck
2.4%
Calves
1.8%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
80%
2
Bench Press (Barbell)
3
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
4
Hip Thrust (Machine)
3
10 reps
RPE 8.5
5
Squat (Paused)
3
5 reps
RPE 8.5
6
Calf Raise (Leg Press)
3
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
85%
2
Long Pause Bench Press
3
4-5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
4
Hip Thrust (Machine)
3
10 reps
RPE 8.5
5
Squat (Paused)
3
5 reps
RPE 8.5
6
Calf Raise (Leg Press)
3
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
90%
2
Bench Press (Barbell)
3
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
4
Hip Thrust (Machine)
3
10 reps
RPE 8.5
5
Squat (Paused)
3
5 reps
RPE 8.5
6
Calf Raise (Leg Press)
3
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
100%
2
Long Pause Bench Press
2
4-5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
4
Hip Thrust (Machine)
3
10 reps
RPE 8.5
5
Squat (Paused)
3
5 reps
RPE 8.5
6
Calf Raise (Leg Press)
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
4 reps
80%
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
3 reps
85%
2
Squat (Paused)
3
6 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
2 reps
90%
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1 reps
100%
2
Squat (Paused)
3
8 reps
RPE 8
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
6
Dip (Bodyweight)
3
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
3
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Military Press (Barbell)
3
6 reps
75%
3
Good Morning
2
8 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
RPE 9
5
Seated Row (Cable)
2
8 reps
RPE 8
6
Dumbbell Row
2
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
8
Reverse Pec Deck
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
2
Military Press (Barbell)
3
6 reps
75%
3
Good Morning
2
8 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
RPE 9
5
Seated Row (Cable)
2
8 reps
RPE 8
6
Dumbbell Row
2
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
8
Reverse Pec Deck
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
90%
2
Military Press (Barbell)
3
6 reps
75%
3
Good Morning
2
8 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
RPE 9
5
Seated Row (Cable)
2
8 reps
RPE 8
6
Dumbbell Row
2
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
8
Reverse Pec Deck
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Military Press (Barbell)
3
6 reps
75%
3
Good Morning
2
8 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
RPE 9
5
Seated Row (Cable)
2
8 reps
RPE 8
6
Dumbbell Row
2
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
8
Reverse Pec Deck
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
70%
2
Bench Press (Wide Grip)
5
6 reps
70%
3
Halting Deadlift
3
6 reps
70%
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Skull Crusher (Barbell)
3
15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
7
Neck Flexion
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
75%
2
Bench Press (Wide Grip)
4
6 reps
70%
3
Halting Deadlift
3
6 reps
70%
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Skull Crusher (Barbell)
3
15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
7
Neck Flexion
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
70%
2
Bench Press (Wide Grip)
3
6 reps
70%
3
Halting Deadlift
3
6 reps
70%
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Skull Crusher (Barbell)
3
15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
7
Neck Flexion
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
70%
2
Bench Press (Wide Grip)
4
6 reps
70%
3
Halting Deadlift
3
6 reps
70%
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Skull Crusher (Barbell)
3
15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
7
Neck Flexion
2
-
8
Neck Extension
2
-
Week 1
1 / 4 Weeks
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
80%
2
Military Press (Barbell)
3 Sets
6 Reps
75%
3
Good Morning
2 Sets
8 Reps
@7
4
Wide Grip Pull-Up
3 Sets
AMRAP
@9
5
Seated Row (Cable)
2 Sets
8 Reps
@8
6
Dumbbell Row
2 Sets
12 Reps
@8
7
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9.5
8
Reverse Pec Deck
3 Sets
20 Reps
@9
Day 1
1
Squat (Low Bar)
4 Sets
4 Reps
80%
2
Bench Press (Barbell)
3 Sets
8 Reps
@8.5
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7.5
4
Hip Thrust (Machine)
3 Sets
10 Reps
@8.5
5
Squat (Paused)
3 Sets
5 Reps
@8.5
6
Calf Raise (Leg Press)
3 Sets
20 Reps
@9.5
Day 2
1
Bench Press (Wide Grip)
5 Sets
4 Reps
80%
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@8.5
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
3 Sets
AMRAP
@8
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9.5
Day 4
1
Squat (Low Bar)
4 Sets
6 Reps
70%
2
Bench Press (Wide Grip)
5 Sets
6 Reps
70%
3
Halting Deadlift
3 Sets
6 Reps
70%
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
5
Skull Crusher (Barbell)
3 Sets
15 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
7
Neck Flexion
2 Sets
-
8
Neck Extension
2 Sets
-