Program Description
This 4-day powerlifting program is designed to provide maximum strength gains while also focusing on smaller muscle groups, such as the biceps, delts, and calves. The four days consist of two full-body days, an upper day, and a lower day.
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout120 minutes
- CreatedApr 29, 2025 07:09
- Last EditedApr 30, 2025 08:27
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
4-6 reps
6-10 reps
RPE 7.5
RPE 5.5
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
7-12 reps
RPE 7-8
4
Lat Pulldown
3
7-10 reps
RPE 8
5
Bayesian Curl
3
7-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
4-6 reps
6-10 reps
RPE 8
RPE 6
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
7-12 reps
RPE 7-9
4
Lat Pulldown
3
7-10 reps
RPE 8.5
5
Bayesian Curl
3
7-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
3-5 reps
6-10 reps
RPE 8.5
RPE 6
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
7-12 reps
RPE 7-9
4
Lat Pulldown
3
7-10 reps
RPE 9
5
Bayesian Curl
3
7-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
2-4 reps
6-10 reps
RPE 8.5
RPE 6
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
7-12 reps
RPE 7-9
4
Lat Pulldown
3
7-10 reps
RPE 9
5
Bayesian Curl
3
7-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
4-6 reps
6-10 reps
RPE 7.5
RPE 5.5
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
7-12 reps
RPE 7-8
4
Lat Pulldown
3
7-10 reps
RPE 8
5
Bayesian Curl
3
7-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
4-6 reps
6-10 reps
RPE 8
RPE 6
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
7-12 reps
RPE 7-9
4
Lat Pulldown
3
7-10 reps
RPE 8.5
5
Bayesian Curl
3
7-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
3-5 reps
6-10 reps
RPE 8.5
RPE 6
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
7-12 reps
RPE 7-9
4
Lat Pulldown
3
7-10 reps
RPE 9
5
Bayesian Curl
3
7-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
2-4 reps
6-10 reps
RPE 8.5
RPE 6
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
7-12 reps
RPE 7-9
4
Lat Pulldown
3
7-10 reps
RPE 9
5
Bayesian Curl
3
7-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-7 reps
6-10 reps
RPE 8
RPE 6
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
3
Shoulder Press (Machine)
3
6-9 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
8-15 reps
RPE 7-9
5
Tricep Pushdown (Cable)
3
6-9 reps
RPE 7-8
6
Low To High Cable Fly
3
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-10 reps
RPE 8.5
RPE 6
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
6-9 reps
RPE 8-9
4
Rear Delt Fly (Cable)
3
8-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
6-9 reps
RPE 8-9
6
Low To High Cable Fly
3
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-10 reps
RPE 8.5
RPE 6
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
3
6-9 reps
RPE 8-9
4
Rear Delt Fly (Cable)
3
8-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
6-9 reps
RPE 8-9.5
6
Low To High Cable Fly
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1-
2-3 reps
6-10 reps
RPE 9
RPE 8.5
RPE 6
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
3
6-9 reps
RPE 8-9
4
Rear Delt Fly (Cable)
3
8-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
6-9 reps
RPE 8-9.5
6
Low To High Cable Fly
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-7 reps
6-10 reps
RPE 8
RPE 6
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
3
6-9 reps
RPE 8-9
4
Rear Delt Fly (Cable)
3
8-15 reps
RPE 7-9
5
Tricep Pushdown (Cable)
3
6-9 reps
RPE 7-8
6
Low To High Cable Fly
3
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-10 reps
RPE 8.5
RPE 6
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
6-9 reps
RPE 8-9
4
Rear Delt Fly (Cable)
3
8-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
6-9 reps
RPE 8-9
6
Low To High Cable Fly
3
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-6 reps
6-10 reps
RPE 8.5
RPE 6
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
3
6-9 reps
RPE 8-9
4
Rear Delt Fly (Cable)
3
8-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
6-9 reps
RPE 8-9.5
6
Low To High Cable Fly
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
2-
2-3 reps
6-10 reps
RPE 9
RPE 8.5
RPE 6
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
3
6-9 reps
RPE 8-9
4
Rear Delt Fly (Cable)
3
8-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
6-9 reps
RPE 8-9.5
6
Low To High Cable Fly
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3 reps
5 reps
7 reps
80%
75%
65%
2
Leg Extension
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2 reps
4 reps
6 reps
7 reps
85%
80%
75%
65%
2
Leg Extension
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
2 reps
4 reps
7 reps
90%
80%
65%
2
Leg Extension
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1 reps
3 reps
2 reps
7 reps
95%
80%
80%
65%
2
Leg Extension
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3 reps
5 reps
7 reps
80%
75%
65%
2
Leg Extension
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2 reps
4 reps
6 reps
7 reps
85%
80%
75%
65%
2
Leg Extension
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
2 reps
4 reps
7 reps
90%
80%
65%
2
Leg Extension
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2 reps
3 reps
2 reps
7 reps
92.5%
80%
80%
65%
2
Leg Extension
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8
2
Sumo Deadlift (Barbell)
2
1
4-6 reps
6-8 reps
RPE 8
RPE 7
3
Pull-Up (Weighted)
3
1-14 reps
RPE 7-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
7-9 reps
RPE 8
6
Hip Adductor (Machine)
3
7-9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8.5
2
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 8
3
Pull-Up (Weighted)
3
1-14 reps
RPE 7-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
7-9 reps
RPE 8.5
6
Hip Adductor (Machine)
3
7-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8.5
2
Sumo Deadlift (Barbell)
2
1
4-6 reps
6-8 reps
RPE 8.5
RPE 7.5
3
Pull-Up (Weighted)
3
1-14 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7-9 reps
RPE 8.5
6
Hip Adductor (Machine)
3
7-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8.5
2
Sumo Deadlift (Barbell)
2
1
4-6 reps
6-8 reps
RPE 8.5
RPE 7.5
3
Pull-Up (Weighted)
3
1-14 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7-9 reps
RPE 8.5
6
Hip Adductor (Machine)
3
7-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8
2
Sumo Deadlift (Barbell)
2
1
4-6 reps
6-8 reps
RPE 8
RPE 7
3
Pull-Up (Weighted)
3
1-14 reps
RPE 7-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
7-9 reps
RPE 8
6
Hip Adductor (Machine)
3
7-9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8.5
2
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 8
3
Pull-Up (Weighted)
3
1-14 reps
RPE 7-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
7-9 reps
RPE 8.5
6
Hip Adductor (Machine)
3
7-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8.5
2
Sumo Deadlift (Barbell)
2
1
4-6 reps
6-8 reps
RPE 8.5
RPE 7.5
3
Pull-Up (Weighted)
3
1-14 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7-9 reps
RPE 8.5
6
Hip Adductor (Machine)
3
7-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8.5
2
Sumo Deadlift (Barbell)
2
1
4-6 reps
6-8 reps
RPE 8.5
RPE 7.5
3
Pull-Up (Weighted)
3
1-14 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
7-9 reps
RPE 8.5
6
Hip Adductor (Machine)
3
7-10 reps
RPE 8.5
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)3 Sets
1 Set
4-6 Reps
6-10 Reps
@7.5
@5.5
2
Incline Bench Press (Smith Machine)3 Sets
6-10 Reps
@8
3
Romanian Deadlift (Barbell)3 Sets
7-12 Reps
@7-8
4
Lat Pulldown3 Sets
7-10 Reps
@8
5
Bayesian Curl3 Sets
7-12 Reps
@7-9
Day 2
1
Bench Press (Barbell)3 Sets
1 Set
5-7 Reps
6-10 Reps
@8
@6
2
Chest Supported Row (Machine)3 Sets
8-12 Reps
@7
3
Shoulder Press (Machine)3 Sets
6-9 Reps
@7-8
4
Rear Delt Fly (Cable)3 Sets
8-15 Reps
@7-9
5
Tricep Pushdown (Cable)3 Sets
6-9 Reps
@7-8
6
Low To High Cable Fly3 Sets
8-12 Reps
@7-9
Day 3
1
Deadlift (Barbell)1 Set
2 Sets
1 Set
3 Reps
5 Reps
7 Reps
80%
75%
65%
2
Leg Extension3 Sets
8-12 Reps
@8
3
Leg Curl3 Sets
8-12 Reps
@8
4
Standing Calf Raise3 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Close Grip)3 Sets
6-8 Reps
@8
2
Sumo Deadlift (Barbell)2 Sets
1 Set
4-6 Reps
6-8 Reps
@8
@7
3
Pull-Up (Weighted)3 Sets
1-14 Reps
@7-9
4
Lateral Raise (Cable)3 Sets
8-12 Reps
@9
5
Overhead Tricep Extension (Cable)3 Sets
7-9 Reps
@8
6
Hip Adductor (Machine)3 Sets
7-9 Reps
@8