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Powerbuilding

by Dipanshu S.
1 athletes joined

Program Description

Unleash your strength with the Powerbuilding program, a dynamic 4-week journey designed to blend powerlifting and bodybuilding principles. This program includes 16 intense sessions, each lasting approximately 80 minutes, where you'll tackle essential lifts like squats, deadlifts, and bench presses, while also incorporating accessory movements to enhance muscle growth and stability. Ideal for intermediate lifters, this comprehensive plan requires a full gym setup and will push your limits, helping you build both power and aesthetics. Get ready to transform your physique and elevate your lifting game!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 22, 2025 03:29
  • Last Edited
    Jun 22, 2025 04:16
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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
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 6
-
2
Squat (Paused)
3
3 reps
-
3
Tempo Bench Press
5
5 reps
-
4
Leg Curl
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Hip Adductor (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 7
-
2
Squat (Paused)
3
3 reps
-
3
Tempo Bench Press
5
5 reps
-
4
Leg Curl
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Hip Adductor (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 8
-
2
Squat (Paused)
3
3 reps
-
3
Tempo Bench Press
5
5 reps
-
4
Leg Curl
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Hip Adductor (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 6
-
2
Squat (Paused)
3
3 reps
-
3
Tempo Bench Press
5
5 reps
-
4
Leg Curl
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Hip Adductor (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 6
-
2
Bench Press (Paused)
2
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Tricep Dip (Bodyweight)
3
8 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Sumo Deadlift (Paused)
3
3 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 7
-
2
Bench Press (Paused)
2
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Tricep Dip (Bodyweight)
3
8 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Sumo Deadlift (Paused)
3
3 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 8
-
2
Bench Press (Paused)
2
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Tricep Dip (Bodyweight)
3
8 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Sumo Deadlift (Paused)
3
3 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 6
-
2
Bench Press (Paused)
2
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Tricep Dip (Bodyweight)
3
8 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Sumo Deadlift (Paused)
3
3 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1 reps
5 reps
RPE 6
-
2
Sumo Deadlift (Paused)
3
3 reps
-
3
Block Pull (Barbell)
2
5 reps
-
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1 reps
5 reps
RPE 7
-
2
Sumo Deadlift (Paused)
3
3 reps
-
3
Block Pull (Barbell)
2
5 reps
-
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1 reps
5 reps
RPE 8
-
2
Sumo Deadlift (Paused)
3
3 reps
-
3
Block Pull (Barbell)
2
5 reps
-
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1 reps
5 reps
RPE 6
-
2
Sumo Deadlift (Paused)
3
3 reps
-
3
Block Pull (Barbell)
2
5 reps
-
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Tempo Squat (Barbell)
3
5 reps
-
3
Zercher Squat (Barbell)
3
3 reps
-
4
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Hip Thrust (Barbell)
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Tempo Squat (Barbell)
3
5 reps
-
3
Zercher Squat (Barbell)
3
3 reps
-
4
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Hip Thrust (Barbell)
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Tempo Squat (Barbell)
3
5 reps
-
3
Zercher Squat (Barbell)
3
3 reps
-
4
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Hip Thrust (Barbell)
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Tempo Squat (Barbell)
3
5 reps
-
3
Zercher Squat (Barbell)
3
3 reps
-
4
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Hip Thrust (Barbell)
3
6 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
1 Reps
3 Reps
@6
-
2
Squat (Paused)
3 Sets
3 Reps
-
3
Tempo Bench Press
5 Sets
5 Reps
-
4
Leg Curl
1 Set
2 Sets
12 Reps
12 Reps
@10
@8
5
Hip Adductor (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@10
@8
Day 3
1
Sumo Deadlift (Barbell)
1 Set
2 Sets
1 Reps
5 Reps
@6
-
2
Sumo Deadlift (Paused)
3 Sets
3 Reps
-
3
Block Pull (Barbell)
2 Sets
5 Reps
-
4
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
5
Romanian Deadlift (Barbell)
2 Sets
8 Reps
-
6
Plank
3 Sets
1 mins
-
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Tempo Squat (Barbell)
3 Sets
5 Reps
-
3
Zercher Squat (Barbell)
3 Sets
3 Reps
-
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@10
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Hip Thrust (Barbell)
3 Sets
6 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
@6
-
2
Bench Press (Paused)
2 Sets
5 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Tricep Dip (Bodyweight)
3 Sets
8 Reps
-
5
Leg Raise (Captain's Chair)
3 Sets
12 Reps
-
6
Sumo Deadlift (Paused)
3 Sets
3 Reps
@7