Program Description
This program isn't just about getting strong or getting big, it's about forging a physique that functions like a wrecking ball and looks like a sculpted tank. By blending powerlifting staples with bodybuilding style, we attack strength and size from both angles, while an ironclad core protocol ensures you're not just lifting weights, you're owning them. Four days. No fluff. Just relentless progress, whether you're chasing a bigger deadlift, thicker arms or a trunk that laughs at heavy squats. This is power-building: where brute force meets aesthetic precision, and every rep is a step towards unstoppable.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedJul 17, 2025 07:52
- Last EditedJul 17, 2025 08:06
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
5
Dip (Weighted)
3
8-10 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 9
7
Dead Bug (Weighted)
3
10 reps
RPE 9
8
Pallof Press (Iso-Hold)
3
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
5
Dip (Weighted)
3
8-10 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 9
7
Dead Bug (Weighted)
3
10 reps
RPE 9
8
Pallof Press (Iso-Hold)
3
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
5
Dip (Weighted)
3
8-10 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 9
7
Dead Bug (Weighted)
3
10 reps
RPE 9
8
Pallof Press (Iso-Hold)
3
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
5
Dip (Weighted)
3
8-10 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 9
7
Dead Bug (Weighted)
3
10 reps
RPE 9
8
Pallof Press (Iso-Hold)
3
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
5
Dip (Weighted)
3
8-10 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 9
7
Dead Bug (Weighted)
3
10 reps
RPE 9
8
Pallof Press (Iso-Hold)
3
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
5
Dip (Weighted)
3
8-10 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 9
7
Dead Bug (Weighted)
3
10 reps
RPE 9
8
Pallof Press (Iso-Hold)
3
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
5
Dip (Weighted)
3
8-10 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 9
7
Dead Bug (Weighted)
3
10 reps
RPE 9
8
Pallof Press (Iso-Hold)
3
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
5
Dip (Weighted)
3
8-10 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 9
7
Dead Bug (Weighted)
3
10 reps
RPE 9
8
Pallof Press (Iso-Hold)
3
0.5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
6
Back Extension (Weighted)
3
10-12 reps
RPE 9
7
Suitcase Deadlift
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
6
Back Extension (Weighted)
3
10-12 reps
RPE 9
7
Suitcase Deadlift
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
6
Back Extension (Weighted)
3
10-12 reps
RPE 9
7
Suitcase Deadlift
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
6
Back Extension (Weighted)
3
10-12 reps
RPE 9
7
Suitcase Deadlift
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
6
Back Extension (Weighted)
3
10-12 reps
RPE 9
7
Suitcase Deadlift
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
6
Back Extension (Weighted)
3
10-12 reps
RPE 9
7
Suitcase Deadlift
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
6
Back Extension (Weighted)
3
10-12 reps
RPE 9
7
Suitcase Deadlift
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
6
Back Extension (Weighted)
3
10-12 reps
RPE 9
7
Suitcase Deadlift
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Russian Twist (Cable)
3
12-15 reps
RPE 9
7
Side Plank (Weighted)
3
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Russian Twist (Cable)
3
12-15 reps
RPE 9
7
Side Plank (Weighted)
3
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Russian Twist (Cable)
3
12-15 reps
RPE 9
7
Side Plank (Weighted)
3
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Russian Twist (Cable)
3
12-15 reps
RPE 9
7
Side Plank (Weighted)
3
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Russian Twist (Cable)
3
12-15 reps
RPE 9
7
Side Plank (Weighted)
3
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Russian Twist (Cable)
3
12-15 reps
RPE 9
7
Side Plank (Weighted)
3
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Russian Twist (Cable)
3
12-15 reps
RPE 9
7
Side Plank (Weighted)
3
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Russian Twist (Cable)
3
12-15 reps
RPE 9
7
Side Plank (Weighted)
3
0.5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Ab Wheel
3
8-10 reps
RPE 9
7
Single Arm Farmer Carry
3
0.5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Ab Wheel
3
8-10 reps
RPE 9
7
Single Arm Farmer Carry
3
0.5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Ab Wheel
3
8-10 reps
RPE 9
7
Single Arm Farmer Carry
3
0.5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Ab Wheel
3
8-10 reps
RPE 9
7
Single Arm Farmer Carry
3
0.5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Ab Wheel
3
8-10 reps
RPE 9
7
Single Arm Farmer Carry
3
0.5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Ab Wheel
3
8-10 reps
RPE 9
7
Single Arm Farmer Carry
3
0.5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Ab Wheel
3
8-10 reps
RPE 9
7
Single Arm Farmer Carry
3
0.5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Ab Wheel
3
8-10 reps
RPE 9
7
Single Arm Farmer Carry
3
0.5 mins
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
5 Reps
@9
2
Overhead Press (Barbell)3 Sets
6-8 Reps
@9
3
Pull-Up (Weighted)3 Sets
6-8 Reps
@9
4
Bent Over Row (Barbell)3 Sets
8-10 Reps
@9
5
Dip (Weighted)3 Sets
8-10 Reps
@9
6
Face Pull3 Sets
12-15 Reps
@9
7
Dead Bug (Weighted)3 Sets
10 Reps
@9
8
Pallof Press (Iso-Hold)3 Sets
0.5 mins
@9
Day 2
1
Squat (Barbell)4 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
@9
3
Bulgarian Split Squat (Dumbbell)3 Sets
8-10 Reps
@9
4
Lying Leg Curl3 Sets
10-12 Reps
@9
5
Calf Raise (Leg Press)3 Sets
12-15 Reps
@9
6
Back Extension (Weighted)3 Sets
10-12 Reps
@9
7
Suitcase Deadlift3 Sets
6-8 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
8-10 Reps
@9
2
Bench Press (Close Grip)3 Sets
8-10 Reps
@9
3
Pendlay Row3 Sets
8-10 Reps
@9
4
Lat Pulldown3 Sets
10-12 Reps
@9
5
Hammer Curl (Dumbbell)3 Sets
10-12 Reps
@9
6
Russian Twist (Cable)3 Sets
12-15 Reps
@9
7
Side Plank (Weighted)3 Sets
0.5 mins
@9
Day 4
1
Deadlift (Barbell)4 Sets
3-5 Reps
@9
2
Front Squat (Barbell)3 Sets
6-8 Reps
@9
3
Leg Press3 Sets
10-12 Reps
@9
4
Seated Hamstring Curl3 Sets
12-15 Reps
@9
5
Standing Calf Raise4 Sets
12-15 Reps
@9
6
Ab Wheel3 Sets
8-10 Reps
@9
7
Single Arm Farmer Carry3 Sets
0.5 mins
@9