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Awesome 4build

by Hwan K.

Program Description

Powerbuilding program 45-60min per day

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 26, 2025 01:32
  • Last Edited
    Jun 18, 2025 09:04

Summary

Transform your physique in just 4 weeks with the Awesome 4build program! Designed for those ready to commit to four days of intense training each week, this program focuses on building strength and muscle through a variety of compound and isolation exercises. Expect to tackle key lifts like squats, bench presses, and overhead presses, all while honing your technique with guided videos. Whether you’re looking to bulk up or refine your lifting skills, Awesome 4build will push you to new heights!
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4.8 Stars with 10, 000+ Ratings
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
Squat (Paused)
1
1
4 reps
4 reps
RPE 6
RPE 6.5
2
Squat (Barbell)
3
7 reps
RPE 6.5
3
Lunge (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 8
4
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
3 reps
3 reps
RPE 6.5
RPE 7
2
Squat (Barbell)
3
5 reps
RPE 7
3
Lunge (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 8
4
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2 reps
2 reps
RPE 6.5
RPE 7
2
Squat (Barbell)
3
3 reps
RPE 8
3
Lunge (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 8
4
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1 reps
1 reps
RPE 6.5
RPE 7
2
Squat (Barbell)
1
1
1
3 reps
1 reps
5 reps
RPE 8
RPE 9
RPE 8.5
3
Lunge (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 8
4
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
4 reps
4 reps
RPE 6
RPE 6.5
2
Bench Press (Barbell)
3
7 reps
RPE 6.5
3
Pull-Up (Assisted)
2
2
8 reps
6 reps
RPE 8
RPE 8
4
Seated Dip (Machine)
2
1
8 reps
6 reps
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
2
1
15 reps
12 reps
RPE 9
RPE 9
6
Lying Tricep Extension (Barbell)
1
1
15 reps
12 reps
RPE 9
RPE 9
7
Back Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
8
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3 reps
3 reps
RPE 6.5
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Pull-Up (Assisted)
2
2
8 reps
6 reps
RPE 8
RPE 8
4
Seated Dip (Machine)
2
1
8 reps
6 reps
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
2
1
15 reps
12 reps
RPE 9
RPE 9
6
Lying Tricep Extension (Barbell)
1
1
15 reps
12 reps
RPE 9
RPE 9
7
Back Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
8
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2 reps
2 reps
RPE 6.5
RPE 7
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Pull-Up (Assisted)
2
2
8 reps
6 reps
RPE 8
RPE 8
4
Seated Dip (Machine)
2
1
8 reps
6 reps
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
2
1
15 reps
12 reps
RPE 9
RPE 9
6
Lying Tricep Extension (Barbell)
1
1
15 reps
12 reps
RPE 9
RPE 9
7
Back Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
8
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1 reps
1 reps
RPE 6.5
RPE 7
2
Bench Press (Barbell)
1
1
1
3 reps
1 reps
5 reps
RPE 8
RPE 9
RPE 8.5
3
Pull-Up (Assisted)
2
2
8 reps
6 reps
RPE 8
RPE 8
4
Seated Dip (Machine)
2
1
8 reps
6 reps
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
2
1
15 reps
12 reps
RPE 9
RPE 9
6
Lying Tricep Extension (Barbell)
1
1
15 reps
12 reps
RPE 9
RPE 9
7
Back Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
8
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 6.5
2
Leg Press
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Leg Curl
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Lateral Raise (Machine)
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Reverse Pec Deck
1
1
15 reps
12 reps
RPE 9
RPE 9
6
Pallof Press
2
1
20 reps
18 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7
2
Leg Press
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Leg Curl
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Lateral Raise (Machine)
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Reverse Pec Deck
1
1
15 reps
12 reps
RPE 9
RPE 9
6
Pallof Press
2
1
20 reps
18 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
RPE 8
2
Leg Press
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Leg Curl
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Lateral Raise (Machine)
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Reverse Pec Deck
1
1
15 reps
12 reps
RPE 9
RPE 9
6
Pallof Press
2
1
20 reps
18 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Press
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Leg Curl
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Lateral Raise (Machine)
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Reverse Pec Deck
1
1
15 reps
12 reps
RPE 9
RPE 9
6
Pallof Press
2
1
20 reps
18 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Lat Pulldown
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Dumbbell Row
1
1
12 reps
10 reps
RPE 8
RPE 8
5
Single Arm Iso Row
1
1
12 reps
10 reps
RPE 8
RPE 8
6
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
1
15 reps
12 reps
RPE 9
RPE 9
8
Lying Tricep Extension (Barbell)
1
1
15 reps
12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Lat Pulldown
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Dumbbell Row
1
1
12 reps
10 reps
RPE 8
RPE 8
5
Single Arm Iso Row
1
1
12 reps
10 reps
RPE 8
RPE 8
6
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
1
15 reps
12 reps
RPE 9
RPE 9
8
Lying Tricep Extension (Barbell)
1
1
15 reps
12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Lat Pulldown
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Dumbbell Row
1
1
12 reps
10 reps
RPE 8
RPE 8
5
Single Arm Iso Row
1
1
12 reps
10 reps
RPE 8
RPE 8
6
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
1
15 reps
12 reps
RPE 9
RPE 9
8
Lying Tricep Extension (Barbell)
1
1
15 reps
12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Lat Pulldown
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Dumbbell Row
1
1
12 reps
10 reps
RPE 8
RPE 8
5
Single Arm Iso Row
1
1
12 reps
10 reps
RPE 8
RPE 8
6
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
1
15 reps
12 reps
RPE 9
RPE 9
8
Lying Tricep Extension (Barbell)
1
1
15 reps
12 reps
RPE 9
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Paused)
1 Set
1 Set
4 Reps
4 Reps
@6
@6.5
2
Squat (Barbell)
3 Sets
7 Reps
@6.5
3
Lunge (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
4
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@9
@9
5
Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 2
1
Bench Press (Paused)
1 Set
1 Set
4 Reps
4 Reps
@6
@6.5
2
Bench Press (Barbell)
3 Sets
7 Reps
@6.5
3
Pull-Up (Assisted)
2 Sets
2 Sets
8 Reps
6 Reps
@8
@8
4
Seated Dip (Machine)
2 Sets
1 Set
8 Reps
6 Reps
@8
@8
5
Bicep Curl (EZ Bar)
2 Sets
1 Set
15 Reps
12 Reps
@9
@9
6
Lying Tricep Extension (Barbell)
1 Set
1 Set
15 Reps
12 Reps
@9
@9
7
Back Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@8
8
Side Plank
3 Sets
0.5 mins
-
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@6.5
2
Leg Press
1 Set
1 Set
12 Reps
10 Reps
@8
@8
3
Leg Curl
1 Set
1 Set
12 Reps
10 Reps
@8
@8
4
Lateral Raise (Machine)
1 Set
1 Set
15 Reps
12 Reps
@9
@9
5
Reverse Pec Deck
1 Set
1 Set
15 Reps
12 Reps
@9
@9
6
Pallof Press
2 Sets
1 Set
20 Reps
18 Reps
@8
@8
Day 4
1
Incline Bench Press (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
@8
@8
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
@8
@8
3
Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@8
@8
4
Dumbbell Row
1 Set
1 Set
12 Reps
10 Reps
@8
@8
5
Single Arm Iso Row
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Pec Deck (Machine)
1 Set
1 Set
15 Reps
12 Reps
@9
@9
7
Bicep Curl (EZ Bar)
1 Set
1 Set
15 Reps
12 Reps
@9
@9
8
Lying Tricep Extension (Barbell)
1 Set
1 Set
15 Reps
12 Reps
@9
@9