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3x Fullbody Powerbuilding Program

by Xander

Program Description

Gain size and strength with a busy life. Intended for late novices and intermediates. Here's the progression: Bench: Day 1: Pause bench 2x3, 1x3+ Increase weight by 5lbs if you hit 5 reps on last set Day 2: Incline bench 2x5, 1x5+ Increase weight by 5lbs if you hit 8 reps on last set Day 3: TnG bench 2x5, 1x5+ Increase weight by 5lbs if you hit 8 reps on last set Squat: Day 1: 2x3, 1x3+ Increase weight by 5lbs if you hit 5 reps on last set Day 3: 2x5, 1x5+ Increase weight by 5lbs if you hit 8 reps on last set Deadlift: Day 2: 1x1@90%, 1x3@85%, 1xMR5 Increase by 10lbs if you reach 5 reps

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 01, 2025 09:52
  • Last Edited
    Jun 18, 2025 10:50

Summary

Transform your physique with this 4-week, 3-day Fullbody Powerbuilding Program, designed to blend strength and hypertrophy for maximum results. Each session focuses on compound lifts like the Bench Press and Deadlift, complemented by targeted accessory work to enhance muscle growth and overall strength. With a mix of RPE and percentage-based intensity, you'll push your limits while ensuring proper recovery. Get ready to build power and muscle in just a month—your journey to a stronger, more sculpted body starts here!
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BlogBannerPC
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
Bench Press (Paused)
1
1 reps
RPE 8
2
Bench Press (Paused)
2
3 reps
85%
3
Bench Press (Paused)
1
3+ reps
85%
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
2
3 reps
85%
6
Squat (Barbell)
1
3+ reps
85%
7
Leg Extension
2
6-10 reps
RPE 9
8
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
9A
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
9B
Tricep Extension (Cable)
3
6-10 reps
RPE 10
9C
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 8
2
Bench Press (Paused)
2
3 reps
85%
3
Bench Press (Paused)
1
3+ reps
85%
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
2
3 reps
85%
6
Squat (Barbell)
1
3+ reps
85%
7
Leg Extension
2
6-10 reps
RPE 9
8
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
9A
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
9B
Tricep Extension (Cable)
3
6-10 reps
RPE 10
9C
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 8
2
Bench Press (Paused)
2
3 reps
85%
3
Bench Press (Paused)
1
3+ reps
85%
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
2
3 reps
85%
6
Squat (Barbell)
1
3+ reps
85%
7
Leg Extension
2
6-10 reps
RPE 9
8
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
9A
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
9B
Tricep Extension (Cable)
3
6-10 reps
RPE 10
9C
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 8
2
Bench Press (Paused)
2
3 reps
85%
3
Bench Press (Paused)
1
3+ reps
85%
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
2
3 reps
85%
6
Squat (Barbell)
1
3+ reps
85%
7
Leg Extension
2
6-10 reps
RPE 9
8
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
9A
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
9B
Tricep Extension (Cable)
3
6-10 reps
RPE 10
9C
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
80%
2
Incline Bench Press (Barbell)
1
5+ reps
80%
3
Deadlift (Barbell)
1
1 reps
90%
4
Deadlift (Barbell)
1
3 reps
85%
5
Deadlift (Barbell)
1
3+ reps
85%
6
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
7
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
8A
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
8B
French Press
3
8-12 reps
RPE 10
8C
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
80%
2
Incline Bench Press (Barbell)
1
5+ reps
80%
3
Deadlift (Barbell)
1
1 reps
90%
4
Deadlift (Barbell)
1
3 reps
85%
5
Deadlift (Barbell)
1
3+ reps
85%
6
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
7
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
8A
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
8B
French Press
3
8-12 reps
RPE 10
8C
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
80%
2
Incline Bench Press (Barbell)
1
5+ reps
80%
3
Deadlift (Barbell)
1
1 reps
90%
4
Deadlift (Barbell)
1
3 reps
85%
5
Deadlift (Barbell)
1
3+ reps
85%
6
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
7
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
8A
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
8B
French Press
3
8-12 reps
RPE 10
8C
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
80%
2
Incline Bench Press (Barbell)
1
5+ reps
80%
3
Deadlift (Barbell)
1
1 reps
90%
4
Deadlift (Barbell)
1
3 reps
85%
5
Deadlift (Barbell)
1
3+ reps
85%
6
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
7
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
8A
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
8B
French Press
3
8-12 reps
RPE 10
8C
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Bench Press (Barbell)
1
5+ reps
80%
3
Squat (Barbell)
2
5 reps
80%
4
Squat (Barbell)
1
5+ reps
80%
5
Leg Curl
2
8-12 reps
RPE 9
6
Lat Pulldown
3
8-12 reps
RPE 10
7A
Chest Fly (Cable)
3
8-12 reps
RPE 10
7B
Reverse Cable Fly
3
10-15 reps
RPE 10
8A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
8B
Skull Crusher (Barbell)
3
6-12 reps
RPE 10
8C
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Bench Press (Barbell)
1
5+ reps
80%
3
Squat (Barbell)
2
5 reps
80%
4
Squat (Barbell)
1
5+ reps
80%
5
Leg Curl
2
8-12 reps
RPE 9
6
Lat Pulldown
3
8-12 reps
RPE 10
7A
Chest Fly (Cable)
3
8-12 reps
RPE 10
7B
Reverse Cable Fly
3
10-15 reps
RPE 10
8A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
8B
Skull Crusher (Barbell)
3
6-12 reps
RPE 10
8C
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Bench Press (Barbell)
1
5+ reps
80%
3
Squat (Barbell)
2
5 reps
80%
4
Squat (Barbell)
1
5+ reps
80%
5
Leg Curl
2
8-12 reps
RPE 9
6
Lat Pulldown
3
8-12 reps
RPE 10
7A
Chest Fly (Cable)
3
8-12 reps
RPE 10
7B
Reverse Cable Fly
3
10-15 reps
RPE 10
8A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
8B
Skull Crusher (Barbell)
3
6-12 reps
RPE 10
8C
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Bench Press (Barbell)
1
5+ reps
80%
3
Squat (Barbell)
2
5 reps
80%
4
Squat (Barbell)
1
5+ reps
80%
5
Leg Curl
2
8-12 reps
RPE 9
6
Lat Pulldown
3
8-12 reps
RPE 10
7A
Chest Fly (Cable)
3
8-12 reps
RPE 10
7B
Reverse Cable Fly
3
10-15 reps
RPE 10
8A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
8B
Skull Crusher (Barbell)
3
6-12 reps
RPE 10
8C
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Reps
@8
2
Bench Press (Paused)
2 Sets
3 Reps
85%
3
Bench Press (Paused)
1 Set
3+ Reps
85%
4
Squat (Barbell)
1 Set
1 Reps
@8
5
Squat (Barbell)
2 Sets
3 Reps
85%
6
Squat (Barbell)
1 Set
3+ Reps
85%
7
Leg Extension
2 Sets
6-10 Reps
@9
8
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@9
9A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
@10
9B
Tricep Extension (Cable)
3 Sets
6-10 Reps
@10
9C
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
Day 2
1
Incline Bench Press (Barbell)
2 Sets
5 Reps
80%
2
Incline Bench Press (Barbell)
1 Set
5+ Reps
80%
3
Deadlift (Barbell)
1 Set
1 Reps
90%
4
Deadlift (Barbell)
1 Set
3 Reps
85%
5
Deadlift (Barbell)
1 Set
3+ Reps
85%
6
Walking Lunge (Dumbbell)
2 Sets
10-15 Reps
@8
7
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@9
8A
Alternating Dumbbell Curl
3 Sets
6-10 Reps
@10
8B
French Press
3 Sets
8-12 Reps
@10
8C
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
5 Reps
80%
2
Bench Press (Barbell)
1 Set
5+ Reps
80%
3
Squat (Barbell)
2 Sets
5 Reps
80%
4
Squat (Barbell)
1 Set
5+ Reps
80%
5
Leg Curl
2 Sets
8-12 Reps
@9
6
Lat Pulldown
3 Sets
8-12 Reps
@10
7A
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
7B
Reverse Cable Fly
3 Sets
10-15 Reps
@10
8A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
8B
Skull Crusher (Barbell)
3 Sets
6-12 Reps
@10
8C
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10