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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Quadriceps
11.1%
Hamstrings
10.8%
Front Delts
10.7%
Glutes
9.5%
Chest
8.9%
Upper Back
8.1%
Lats
6.4%
Biceps
6.4%
Abs
3.3%
Middle Delts
2.9%
Forearms
2.5%
Adductors
2.2%
Rear Delts
1.4%
Lower Back
1.4%
Abductors
1.3%
Calves
1%
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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
-
-
-
-