Powerbuilding progresión lineal 4 días
Progresión de fuerza pa ser Veri stronk en los movimientos de powerlifting, HACER DELOAD DESPUES DE CADA VUELTA QUE LE DES A LA PROGRESION
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 3 reps | 80% |
| 2 | Military Press (Barbell) | 3 | 6 reps | 75% |
| 3 | Good Morning | 2 | 8 reps | @7 |
| 4 | Wide Grip Pull-Up | 3 | AMRAP | @9 |
| 5 | Seated Row (Cable) | 2 | 8 reps | @8 |
| 6 | Dumbbell Row | 2 | 12 reps | @8 |
| 7 | Bicep Curl (EZ Bar) | 3 | 10 reps | @9.5 |
| 8 | Reverse Pec Deck | 3 | 20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 4 | 4 reps | 80% |
| 2 | Bench Press (Barbell) | 3 | 8 reps | @8.5 |
| 3 | Romanian Deadlift (Barbell) | 3 | 12 reps | @7.5 |
| 4 | Hip Thrust (Machine) | 3 | 10 reps | @8.5 |
| 5 | Squat (Paused) | 3 | 5 reps | @8.5 |
| 6 | Calf Raise (Leg Press) | 3 | 20 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Wide Grip) | 5 | 4 reps | 80% |
| 2 | Zercher Squat (Barbell) | 3 | 6 reps | @8.5 |
| 3 | Chest Fly (Dumbbell) | 3 | 10 reps | @8 |
| 4 | Seated Overhead Press (Dumbbell) | 3 | 10 reps | @8 |
| 5 | Dip (Bodyweight) | 3 | AMRAP | @8 |
| 6 | Lateral Raise (Dumbbell) | 3 | 20 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 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 | @9 |
| 5 | Skull Crusher (Barbell) | 3 | 15 reps | @8.5 |
| 6 | Lateral Raise (Dumbbell) | 3 | 20 reps | @9 |
| 7 | Neck Flexion | 2 | 0 reps | — |
| 8 | Neck Extension | 2 | 0 reps | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Powerbuilding progresión lineal 4 días is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Powerbuilding progresión lineal 4 días is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Powerbuilding progresión lineal 4 días is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
