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Full Body PowerBuilder

by Thiago Benito Padilla

Program Description

Unleash your strength with the Full Body PowerBuilder program, designed for those ready to elevate their training over 4 weeks. This intermediate plan combines powerlifting and bodybuilding techniques, featuring 16 intense sessions that target all major muscle groups. Each workout lasts about 90 minutes, focusing on compound lifts and supersets to maximize your gains. If you don't have hyperextensions use jefferson curls and instead of cable use bands for higher reps

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 21, 2025 12:49
  • Last Edited
    Dec 21, 2025 01:03
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.6%
Triceps
10.7%
Hamstrings
9.5%
Upper Back
8.8%
Abs
8.5%
Quadriceps
8.2%
Glutes
8.2%
Chest
8.2%
Biceps
6.9%
Lats
6.1%
Middle Delts
5.7%
Forearms
2.2%
Lower Back
1.9%
Adductors
1.6%
Calves
1.3%
Abductors
0.6%
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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
1A
Squat (Low Bar)
1
2
2 reps
6 reps
75%
60%
1B
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
2A
Bench Press (Paused)
2
6 reps
RPE 7
2B
Kroc Row
2
10-15 reps
RPE 9
3A
Pull-Up (Bodyweight)
2
4-20 reps
RPE 9
3B
Hanging Oblique Knee Raise
2
6-15 reps
RPE 9.5
4A
Leg Press (45 Degrees)
2
10 reps
RPE 8
4B
Calf Raise (Leg Press)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
2
2 reps
6 reps
80%
60%
1B
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
2A
Bench Press (Paused)
2
6 reps
RPE 7
2B
Kroc Row
2
10-15 reps
RPE 9
3A
Pull-Up (Bodyweight)
2
4-20 reps
RPE 9
3B
Hanging Oblique Knee Raise
2
6-15 reps
RPE 9.5
4A
Leg Press (45 Degrees)
2
10 reps
RPE 8
4B
Calf Raise (Leg Press)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
2
2 reps
6 reps
85%
60%
1B
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
2A
Bench Press (Paused)
2
6 reps
RPE 7
2B
Kroc Row
2
10-15 reps
RPE 9
3A
Pull-Up (Bodyweight)
2
4-20 reps
RPE 9
3B
Hanging Oblique Knee Raise
2
6-15 reps
RPE 9.5
4A
Leg Press (45 Degrees)
2
10 reps
RPE 8
4B
Calf Raise (Leg Press)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
90%
2A
Squat (Low Bar)
2
6 reps
60%
2B
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
3A
Bench Press (Paused)
2
6 reps
RPE 7
3B
Kroc Row
2
10-15 reps
RPE 9
4A
Pull-Up (Bodyweight)
2
4-20 reps
RPE 9
4B
Hanging Oblique Knee Raise
2
6-15 reps
RPE 9.5
5A
Leg Press (45 Degrees)
2
10 reps
RPE 8
5B
Calf Raise (Leg Press)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
6 reps
75%
60%
2A
Deadlift (Paused)
3
5 reps
RPE 8
2B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9
3A
Chest Fly (Dumbbell)
2
12 reps
RPE 9
3B
Upright Row (Dumbbell)
2
12 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
1
10 reps
30 reps
RPE 9
RPE 9
4B
Lying Leg Raise
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
6 reps
80%
60%
2A
Deadlift (Paused)
3
5 reps
RPE 8
2B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9
3A
Chest Fly (Dumbbell)
2
12 reps
RPE 9
3B
Upright Row (Dumbbell)
2
12 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
1
10 reps
30 reps
RPE 9
RPE 9
4B
Lying Leg Raise
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
6 reps
85%
60%
2A
Deadlift (Paused)
3
5 reps
RPE 8
2B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9
3A
Chest Fly (Dumbbell)
2
12 reps
RPE 9
3B
Upright Row (Dumbbell)
2
12 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
1
10 reps
30 reps
RPE 9
RPE 9
4B
Lying Leg Raise
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
AMRAP
90%
2
Bench Press (Paused)
2
6 reps
60%
3A
Deadlift (Paused)
3
5 reps
RPE 8
3B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9
4A
Chest Fly (Dumbbell)
2
12 reps
RPE 9
4B
Upright Row (Dumbbell)
2
12 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
2
1
10 reps
30 reps
RPE 9
RPE 9
5B
Lying Leg Raise
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
2 reps
6 reps
75%
65%
1B
Push Up
3
AMRAP
RPE 6
2
Barbell Row
2
10 reps
RPE 9
3A
Medium Width Bench
2
10 reps
RPE 8
3B
Pullover (Dumbbell)
2
15 reps
RPE 8
4A
Upright Row (Dumbbell)
2
12 reps
RPE 9
4B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
5
Lying Leg Curl
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
2 reps
6 reps
80%
65%
1B
Push Up
3
AMRAP
RPE 6
2
Barbell Row
2
10 reps
RPE 9
3A
Medium Width Bench
2
10 reps
RPE 8
3B
Pullover (Dumbbell)
2
15 reps
RPE 8
4A
Upright Row (Dumbbell)
2
12 reps
RPE 9
4B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
5
Lying Leg Curl
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
2 reps
6 reps
85%
65%
1B
Push Up
3
AMRAP
RPE 6
2
Barbell Row
2
10 reps
RPE 9
3A
Medium Width Bench
2
10 reps
RPE 8
3B
Pullover (Dumbbell)
2
15 reps
RPE 8
4A
Upright Row (Dumbbell)
2
12 reps
RPE 9
4B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
5
Lying Leg Curl
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2A
Deadlift (Barbell)
2
6 reps
65%
2B
Push Up
3
AMRAP
RPE 6
3
Barbell Row
2
10 reps
RPE 9
4A
Medium Width Bench
2
10 reps
RPE 8
4B
Pullover (Dumbbell)
2
15 reps
RPE 8
5A
Upright Row (Dumbbell)
2
12 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
10 reps
RPE 8
1B
Pull-Up (Bodyweight)
2
3-5 reps
RPE 8
2A
Seated Anterior Delt Press (AD)
1
2
2 reps
8 reps
75%
65%
2B
Swiss Bar Curl
2
10 reps
RPE 9
3A
Dip (Bodyweight)
2
AMRAP
RPE 8
3B
Hanging Oblique Knee Raise
2
AMRAP
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 9
4B
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
10 reps
RPE 8
1B
Pull-Up (Bodyweight)
2
3-5 reps
RPE 8
2A
Seated Anterior Delt Press (AD)
1
2
2 reps
8 reps
80%
65%
2B
Swiss Bar Curl
2
10 reps
RPE 9
3A
Dip (Bodyweight)
2
AMRAP
RPE 8
3B
Hanging Oblique Knee Raise
2
AMRAP
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 9
4B
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
10 reps
RPE 8
1B
Pull-Up (Bodyweight)
2
3-5 reps
RPE 8
2A
Seated Anterior Delt Press (AD)
1
2
2 reps
8 reps
85%
65%
2B
Swiss Bar Curl
2
10 reps
RPE 9
3A
Dip (Bodyweight)
2
AMRAP
RPE 8
3B
Hanging Oblique Knee Raise
2
AMRAP
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 9
4B
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
10 reps
RPE 8
1B
Pull-Up (Bodyweight)
2
3-5 reps
RPE 8
2
Seated Anterior Delt Press (AD)
1
AMRAP
90%
3A
Seated Anterior Delt Press (AD)
2
8 reps
60%
3B
Swiss Bar Curl
2
10 reps
RPE 9
4A
Dip (Bodyweight)
2
AMRAP
RPE 8
4B
Hanging Oblique Knee Raise
2
AMRAP
RPE 9
5A
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 9
5B
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1A
Squat (Low Bar)
1 Set
2 Sets
2 Reps
6 Reps
75%
60%
1B
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
2A
Bench Press (Paused)
2 Sets
6 Reps
@7
2B
Kroc Row
2 Sets
10-15 Reps
@9
3A
Pull-Up (Bodyweight)
2 Sets
4-20 Reps
@9
3B
Hanging Oblique Knee Raise
2 Sets
6-15 Reps
@9.5
4A
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
4B
Calf Raise (Leg Press)
2 Sets
15 Reps
@9
Day 2
1
Bench Press (Paused)
1 Set
2 Sets
2 Reps
6 Reps
75%
60%
2A
Deadlift (Paused)
3 Sets
5 Reps
@8
2B
Standing Shoulder Press (Dumbbell)
2 Sets
8 Reps
@9
3A
Chest Fly (Dumbbell)
2 Sets
12 Reps
@9
3B
Upright Row (Dumbbell)
2 Sets
12 Reps
@9
4A
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
30 Reps
@9
@9
4B
Lying Leg Raise
2 Sets
6-12 Reps
@9
Day 3
1A
Deadlift (Barbell)
1 Set
2 Sets
2 Reps
6 Reps
75%
65%
1B
Push Up
3 Sets
AMRAP
@6
2
Barbell Row
2 Sets
10 Reps
@9
3A
Medium Width Bench
2 Sets
10 Reps
@8
3B
Pullover (Dumbbell)
2 Sets
15 Reps
@8
4A
Upright Row (Dumbbell)
2 Sets
12 Reps
@9
4B
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
@9
5
Lying Leg Curl
2 Sets
15 Reps
@9
Day 4
1A
Safety Bar Squat
2 Sets
10 Reps
@8
1B
Pull-Up (Bodyweight)
2 Sets
3-5 Reps
@8
2A
Seated Anterior Delt Press (AD)
1 Set
2 Sets
2 Reps
8 Reps
75%
65%
2B
Swiss Bar Curl
2 Sets
10 Reps
@9
3A
Dip (Bodyweight)
2 Sets
AMRAP
@8
3B
Hanging Oblique Knee Raise
2 Sets
AMRAP
@9
4A
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@9
4B
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@9