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Powerbuilding lol

by Nathan Y.

Program Description

To help beginners see progress and have fun gaining strength and leaving the gym with a pump and some confidence.

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 18, 2025 12:16
  • Last Edited
    Jul 23, 2025 09:52

Summary

Unleash your strength with the Powerbuilding lol program, a dynamic 4-week journey designed for serious lifters. Comprising five training days each week, this program expertly blends powerlifting and bodybuilding techniques to maximize muscle growth and strength. You'll tackle compound lifts like bench presses and squats, alongside targeted accessory work to sculpt your physique. Get ready to push your limits and transform your training routine with a structured approach that delivers results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.3%
Chest
14.9%
Quadriceps
10.7%
Front Delts
10.1%
Lats
9.9%
Upper Back
7.7%
Hamstrings
7.5%
Biceps
5.9%
Middle Delts
5.3%
Glutes
4.8%
Calves
2.7%
Adductors
1.6%
Abs
0.8%
Abductors
0.8%
Forearms
0.5%
Rear Delts
0.5%
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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
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4
Chest Fly
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4
Chest Fly
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4
Chest Fly
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4
Chest Fly
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 7
4
Leg Extension
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 7
4
Leg Extension
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 7
4
Leg Extension
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 7
4
Leg Extension
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 6
3
Rolling Tricep Extension (Dumbbell)
2
8 reps
RPE 6
4
Chest Fly
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 6
3
Rolling Tricep Extension (Dumbbell)
2
8 reps
RPE 6
4
Chest Fly
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 6
3
Rolling Tricep Extension (Dumbbell)
2
8 reps
RPE 6
4
Chest Fly
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 6
3
Rolling Tricep Extension (Dumbbell)
2
8 reps
RPE 6
4
Chest Fly
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
2
Standing Calf Raise
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
4
Seated Row (Cable)
2
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
2
Standing Calf Raise
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
4
Seated Row (Cable)
2
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
2
Standing Calf Raise
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
4
Seated Row (Cable)
2
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
2
Standing Calf Raise
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
4
Seated Row (Cable)
2
10-12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Incline Chest Press (Machine)
2 Sets
8-10 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7
4
Chest Fly
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
10 Reps
@8
3
Leg Curl
2 Sets
12 Reps
@7
4
Leg Extension
2 Sets
8 Reps
@8
Day 3
1
Bench Press (Barbell)
2 Sets
4 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@6
3
Rolling Tricep Extension (Dumbbell)
2 Sets
8 Reps
@6
4
Chest Fly
2 Sets
AMRAP
@9
Day 4
1
Lat Pulldown
3 Sets
8-10 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
8 Reps
@8
3
Bicep Curl (Dumbbell)
2 Sets
AMRAP
@10
4
Standing Pullover (Cable)
2 Sets
10-12 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
2
Standing Calf Raise
2 Sets
12-15 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@8
4
Seated Row (Cable)
2 Sets
10-12 Reps
@8