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Silas' 6 Day Powerbuilding PPL (Shortened)

by Silas N.

Program Description

A lot of this program is modeled after Jeff Nipard's ultimate PPL. This program is designed for those with a quick recovery time and who are willing to take almost every set past failure. You will grow esthetically and in strength. If more rest days are desired, run the first half on week 1 and the second half on week 2.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 15, 2026 04:51
  • Last Edited
    Jan 15, 2026 04:53
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.1%
Chest
10.5%
Triceps
9.6%
Quadriceps
9%
Hamstrings
8.5%
Biceps
8%
Lats
7.7%
Glutes
7.4%
Rear Delts
6.6%
Front Delts
5.5%
Abs
5.2%
Lower Back
3.2%
Calves
2.3%
Adductors
1.8%
Middle Delts
1.4%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Bench Press (Barbell)
1
1
1
1
1
1
12 reps
5 reps
3 reps
2 reps
1 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Larsen Press (Barbell)
2
10 reps
RPE 10
3
Arnold Press
3
8-10 reps
RPE 10
4
Y Raise
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12 reps
5 reps
3 reps
2 reps
1 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Larsen Press (Barbell)
2
10 reps
RPE 10
3
Arnold Press
3
8-10 reps
RPE 10
4
Y Raise
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12 reps
5 reps
3 reps
2 reps
1 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Larsen Press (Barbell)
2
10 reps
RPE 10
3
Arnold Press
3
8-10 reps
RPE 10
4
Y Raise
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12 reps
5 reps
3 reps
2 reps
1 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Larsen Press (Barbell)
2
10 reps
RPE 10
3
Arnold Press
3
8-10 reps
RPE 10
4
Y Raise
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
2
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3
Face Pull
3
10-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
5
Face Away Cable Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
2
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3
Face Pull
3
10-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
5
Face Away Cable Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
2
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3
Face Pull
3
10-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
5
Face Away Cable Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
2
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3
Face Pull
3
10-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
5
Face Away Cable Curl
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10-12 reps
5-8 reps
3-5 reps
2-3 reps
1-2 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10-12 reps
5-8 reps
3-5 reps
2-3 reps
1-2 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10-12 reps
5-8 reps
3-5 reps
2-3 reps
1-2 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10-12 reps
5-8 reps
3-5 reps
2-3 reps
1-2 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 9
RPE 10
RPE 10
3
Chest Fly (Cable)
3
10-12 reps
RPE 10
4
Y Raise
3
10-12 reps
RPE 10
5
Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 9
RPE 10
RPE 10
3
Chest Fly (Cable)
3
10-12 reps
RPE 10
4
Y Raise
3
10-12 reps
RPE 10
5
Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 9
RPE 10
RPE 10
3
Chest Fly (Cable)
3
10-12 reps
RPE 10
4
Y Raise
3
10-12 reps
RPE 10
5
Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 9
RPE 10
RPE 10
3
Chest Fly (Cable)
3
10-12 reps
RPE 10
4
Y Raise
3
10-12 reps
RPE 10
5
Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Shrug (Dumbbell)
3
10-12 reps
RPE 10
4
Reverse Pec Deck
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
4-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Shrug (Dumbbell)
3
10-12 reps
RPE 10
4
Reverse Pec Deck
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
4-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Shrug (Dumbbell)
3
10-12 reps
RPE 10
4
Reverse Pec Deck
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
4-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Shrug (Dumbbell)
3
10-12 reps
RPE 10
4
Reverse Pec Deck
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
4-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10-12 reps
5-8 reps
3-5 reps
1-2 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 10
4
Standing Calf Raise
4
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10-12 reps
5-8 reps
3-5 reps
1-2 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 10
4
Standing Calf Raise
4
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10-12 reps
5-8 reps
3-5 reps
1-2 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 10
4
Standing Calf Raise
4
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10-12 reps
5-8 reps
3-5 reps
1-2 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 10
4
Standing Calf Raise
4
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
10-12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Lat Pulldown
1 Set
2 Sets
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
2
Pullover (Dumbbell)
2 Sets
10-12 Reps
@10
3
Face Pull
3 Sets
10-12 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@10
5
Face Away Cable Curl
3 Sets
10-12 Reps
@10
Day 4
1
Sling Shot Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
@9
@10
@10
3
Chest Fly (Cable)
3 Sets
10-12 Reps
@10
4
Y Raise
3 Sets
10-12 Reps
@10
5
Tricep Extension (Cable)
3 Sets
10-12 Reps
@10
Day 5
1
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@10
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Shrug (Dumbbell)
3 Sets
10-12 Reps
@10
4
Reverse Pec Deck
3 Sets
10-12 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
4-12 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
5 Reps
3 Reps
2 Reps
1 Reps
5 Reps
@6
@7
@7.5
@8
@8.5
@10
2
Larsen Press (Barbell)
2 Sets
10 Reps
@10
3
Arnold Press
3 Sets
8-10 Reps
@10
4
Y Raise
3 Sets
10-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
5-8 Reps
3-5 Reps
2-3 Reps
1-2 Reps
2-4 Reps
@6
@7
@8
@8.5
@9
@10
2
Squat (Paused)
2 Sets
5 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@10
4
Leg Curl
3 Sets
10-12 Reps
@10
5
Decline Crunch (Weighted)
1 Set
12-20 Reps
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
5-8 Reps
3-5 Reps
1-2 Reps
3-5 Reps
@6.5
@7.5
@8.5
@9
@10
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8
3
Leg Extension
3 Sets
10-12 Reps
@10
4
Standing Calf Raise
4 Sets
10-12 Reps
@10
5
Abs Crunch (Machine)
3 Sets
10-12 Reps
@10