Big 4: powerbuilding program

Program Description

Big 4: Powerbuilding Program is an 8-week upper/lower training split built for intermediate to advanced lifters seeking a balanced approach to strength and muscle growth. The program revolves around the big four compound lifts (squat, bench press, deadlift, and overhead press), with each session combining strength-focused sets with complementary hypertrophy work to develop all major muscle groups and movement patterns. Each set includes clearly defined repetitions, RPE/RIR, and percentages, ensuring that intensity and progression are explicitly structured while still allowing room for autoregulation based on daily performance. This makes the program ideal for lifters who already understand how to apply RPE with consistency. Volume and intensity are intelligently distributed across the week using different loading zones and resistance curves. Pulling, hip hinge, glute, and posterior chain work is fully integrated. An optional 5th session is recommended for addressing personal weak points (e.g. abs, arms, calves, front delts). Week 4 serves as an active deload to support long-term recovery and performance. Whether your goal is to build raw strength, gain muscle, or both — Big 4 provides a high-quality framework to push your limits and individualize your training.

Program Overview