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Powerlook for Women

by Matias
1 athletes joined

Program Description

Ser fuerte con culazo

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 02, 2025 12:42
  • Last Edited
    Dec 02, 2025 01:07
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.5%
Glutes
14.5%
Hamstrings
14.2%
Front Delts
10%
Upper Back
8.7%
Middle Delts
6.9%
Triceps
6.9%
Lats
4.4%
Chest
4.4%
Lower Back
3.8%
Abs
2.9%
Calves
2.5%
Rear Delts
2.5%
Biceps
2.2%
Adductors
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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 (Barbell)
1
5 reps
85%
2
Front Squat (Barbell)
3
8 reps
60%
3
Hip Thrust (Barbell)
3
8 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 6-7
5
Leg Extension
3
15 reps
RPE 6-7
6
Calf Raise (Machine)
3
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
85%
2
Front Squat (Barbell)
3
8 reps
65%
3
Hip Thrust (Barbell)
3
8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
4
15 reps
RPE 7
5
Leg Extension
4
15 reps
RPE 7
6
Calf Raise (Machine)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Front Squat (Barbell)
3
8 reps
70%
3
Hip Thrust (Barbell)
3
8 reps
85%
4
Bulgarian Split Squat (Barbell)
5
15 reps
RPE 7
5
Leg Extension
5
15 reps
RPE 7
6
Calf Raise (Machine)
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
80%
2
Push Press (Barbell)
3
5 reps
-
3
Upright Row (Barbell)
3
8 reps
RPE 7
4
Lateral Raise (Machine)
3
15 reps
RPE 6
5
Face Pull
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
85%
2
Push Press (Barbell)
3
5 reps
-
3
Upright Row (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Machine)
4
15 reps
RPE 6-7
5
Face Pull
4
15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
90%
2
Push Press (Barbell)
3
5 reps
85% 1RM of Overhead Press (Barbell)
3
Upright Row (Barbell)
3
8 reps
RPE 9
4
Lateral Raise (Machine)
5
15 reps
RPE 6-7
5
Face Pull
5
15 reps
RPE 6-7
* 1RM of Overhead Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
80%
2
Barbell Row
3
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 6
5
Reverse Lunge (Barbell)
3
10 reps
RPE 6
6
Leg Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
85%
2
Barbell Row
3
8 reps
70%
3
Romanian Deadlift (Barbell)
3
5 reps
80%
4
Lat Pulldown (Neutral Grip)
4
15 reps
RPE 7
5
Reverse Lunge (Barbell)
4
15 reps
RPE 7
6
Leg Curl
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Barbell Row
3
8 reps
75%
3
Romanian Deadlift (Barbell)
3
5 reps
85%
4
Lat Pulldown (Neutral Grip)
5
15 reps
RPE 7
5
Reverse Lunge (Barbell)
5
15 reps
RPE 7
6
Leg Curl
5
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
80%
2
Bench Press (Close Grip)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Glute Kickback (Cable)
3
15 reps
RPE 6-7
5
Glute Bridge (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
85%
2
Bench Press (Close Grip)
3
5 reps
80% 1RM of Bench Press (Barbell)
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 7
5
Glute Bridge (Barbell)
4
15 reps
RPE 7
* 1RM of Bench Press (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Close Grip)
3
5 reps
85% 1RM of Bench Press (Barbell)
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Glute Kickback (Cable)
5
15 reps
RPE 7
5
Standing Chest Fly
5
15 reps
RPE 7
* 1RM of Bench Press (Barbell)
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
5 Reps
85%
2
Front Squat (Barbell)
3 Sets
8 Reps
60%
3
Hip Thrust (Barbell)
3 Sets
8 Reps
75%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@6-7
5
Leg Extension
3 Sets
15 Reps
@6-7
6
Calf Raise (Machine)
3 Sets
15 Reps
@7-8
Day 2
1
Overhead Press (Barbell)
1 Set
5 Reps
80%
2
Push Press (Barbell)
3 Sets
5 Reps
-
3
Upright Row (Barbell)
3 Sets
8 Reps
@7
4
Lateral Raise (Machine)
3 Sets
15 Reps
@6
5
Face Pull
3 Sets
15 Reps
@6
Day 3
1
Deadlift (Barbell)
1 Set
5 Reps
80%
2
Barbell Row
3 Sets
5 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
@6
5
Reverse Lunge (Barbell)
3 Sets
10 Reps
@6
6
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
Day 4
1
Bench Press (Barbell)
1 Set
5 Reps
80%
2
Bench Press (Close Grip)
3 Sets
5 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
4
Glute Kickback (Cable)
3 Sets
15 Reps
@6-7
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7