Program Description
Change Physique and increase lifts. Will add some form of Cardio at the end of each session (Treadmill sprints, Stairmaster etc)
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedJun 10, 2025 07:51
- Last EditedJun 18, 2025 08:01
Summary
Unleash your strength with the Powerlifting / Bodybuilding Hybrid program, expertly crafted for serious lifters looking to maximize muscle growth and power. Over 16 weeks, you'll engage in a balanced routine that combines heavy lifts with hypertrophy-focused exercises, all designed to challenge your limits. Train four days a week with a variety of movements targeting all major muscle groups, ensuring a comprehensive approach to building strength and size. Perfect for those ready to elevate their fitness game and achieve elite results!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Decline Bench Press (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
3
25 reps
-
5
Shoulder Press (Plate Loaded)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Decline Bench Press (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
3
25 reps
-
5
Shoulder Press (Plate Loaded)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Decline Bench Press (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
3
25 reps
-
5
Shoulder Press (Plate Loaded)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Decline Bench Press (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
3
25 reps
-
5
Shoulder Press (Plate Loaded)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Decline Bench Press (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
3
25 reps
-
5
Shoulder Press (Plate Loaded)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Decline Bench Press (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
3
25 reps
-
5
Shoulder Press (Plate Loaded)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
-
2
Bench Press (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Shoulder Press (Plate Loaded)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Shoulder Press (Plate Loaded)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Shoulder Press (Plate Loaded)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Shoulder Press (Plate Loaded)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Shoulder Press (Plate Loaded)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Shoulder Press (Plate Loaded)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
-
2
Bench Press (Barbell)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
15 reps
-
4
Reverse Pec Deck
3
25 reps
-
5
Shrug (Barbell)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
15 reps
-
4
Reverse Pec Deck
3
25 reps
-
5
Shrug (Barbell)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
15 reps
-
4
Reverse Pec Deck
3
25 reps
-
5
Shrug (Barbell)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
15 reps
-
4
Reverse Pec Deck
3
25 reps
-
5
Shrug (Barbell)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
15 reps
-
4
Reverse Pec Deck
3
25 reps
-
5
Shrug (Barbell)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
15 reps
-
4
Reverse Pec Deck
3
25 reps
-
5
Shrug (Barbell)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Deadlift (Barbell)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Chin-Up (Assisted)
6
4 reps
-
3
Barbell Row
4
6 reps
-
4
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Chin-Up (Assisted)
6
4 reps
-
3
Barbell Row
4
6 reps
-
4
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Chin-Up (Assisted)
6
4 reps
-
3
Barbell Row
4
6 reps
-
4
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Chin-Up (Assisted)
6
4 reps
-
3
Barbell Row
4
6 reps
-
4
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Chin-Up (Assisted)
6
4 reps
-
3
Barbell Row
4
6 reps
-
4
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Chin-Up (Assisted)
6
4 reps
-
3
Barbell Row
4
6 reps
-
4
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Deadlift (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Leg Extension
4
15 reps
-
4
Seated Calf Raise
3
25 reps
-
5
Leg Press
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Leg Extension
4
15 reps
-
4
Seated Calf Raise
3
25 reps
-
5
Leg Press
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Leg Extension
4
15 reps
-
4
Seated Calf Raise
3
25 reps
-
5
Leg Press
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Leg Extension
4
15 reps
-
4
Seated Calf Raise
3
25 reps
-
5
Leg Press
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Leg Extension
4
15 reps
-
4
Seated Calf Raise
3
25 reps
-
5
Leg Press
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Leg Extension
4
15 reps
-
4
Seated Calf Raise
3
25 reps
-
5
Leg Press
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
-
2
Squat (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Leg Press
4
6 reps
-
3
Lunge (Barbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Leg Press
4
6 reps
-
3
Lunge (Barbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Leg Press
4
6 reps
-
3
Lunge (Barbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Leg Press
4
6 reps
-
3
Lunge (Barbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Leg Press
4
6 reps
-
3
Lunge (Barbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Leg Press
4
6 reps
-
3
Lunge (Barbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
-
2
Squat (Barbell)
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
12 reps
-
1B
Bench Press (Close Grip)
4
8 reps
-
2A
Hammer Curl (Dumbbell)
4
15 reps
-
2B
Skull Crusher (Barbell)
4
15 reps
-
3A
Bicep Curl (EZ Bar)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
12 reps
-
1B
Bench Press (Close Grip)
4
8 reps
-
2A
Hammer Curl (Dumbbell)
4
15 reps
-
2B
Skull Crusher (Barbell)
4
15 reps
-
3A
Bicep Curl (EZ Bar)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
12 reps
-
1B
Bench Press (Close Grip)
4
8 reps
-
2A
Hammer Curl (Dumbbell)
4
15 reps
-
2B
Skull Crusher (Barbell)
4
15 reps
-
3A
Bicep Curl (EZ Bar)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
12 reps
-
1B
Bench Press (Close Grip)
4
8 reps
-
2A
Hammer Curl (Dumbbell)
4
15 reps
-
2B
Skull Crusher (Barbell)
4
15 reps
-
3A
Bicep Curl (EZ Bar)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
12 reps
-
1B
Bench Press (Close Grip)
4
8 reps
-
2A
Hammer Curl (Dumbbell)
4
15 reps
-
2B
Skull Crusher (Barbell)
4
15 reps
-
3A
Bicep Curl (EZ Bar)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
12 reps
-
1B
Bench Press (Close Grip)
4
8 reps
-
2A
Hammer Curl (Dumbbell)
4
15 reps
-
2B
Skull Crusher (Barbell)
4
15 reps
-
3A
Bicep Curl (EZ Bar)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
Week 1
1 / 16 Weeks
Day 1
1
Chest Fly (Cable)4 Sets
12 Reps
-
2
Incline Bench Press (Barbell)4 Sets
8 Reps
-
3
Decline Bench Press (Dumbbell)4 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
25 Reps
-
5
Shoulder Press (Plate Loaded)1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
-
-
-
-
Day 2
1
Chest Supported Row (Dumbbell)4 Sets
12 Reps
-
2
Deadlift (Barbell)4 Sets
8 Reps
-
3
Lat Pulldown (Neutral Grip)4 Sets
15 Reps
-
4
Reverse Pec Deck3 Sets
25 Reps
-
5
Shrug (Barbell)1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
-
-
-
-
Day 3
1
Lying Leg Curl4 Sets
12 Reps
-
2
Squat (Barbell)4 Sets
8 Reps
-
3
Leg Extension4 Sets
15 Reps
-
4
Seated Calf Raise3 Sets
25 Reps
-
5
Leg Press1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
-
-
-
-
Day 4
1A
Bicep Curl (Dumbbell)4 Sets
12 Reps
-
1B
Bench Press (Close Grip)4 Sets
8 Reps
-
2A
Hammer Curl (Dumbbell)4 Sets
15 Reps
-
2B
Skull Crusher (Barbell)4 Sets
15 Reps
-
3A
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
-
-
-
-
3B
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
-
-
-
-