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BoostcampPNG

4 Day powerbuilding program

by Argyris K.

Program Description

This program is designed to increase your total and also help you gain some muscle

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 12, 2024 08:44
  • Last Edited
    Mar 15, 2026 02:49

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.4%
Chest
12.7%
Quadriceps
10.2%
Hamstrings
10%
Glutes
9.1%
Front Delts
7.3%
Biceps
7.1%
Upper Back
6.5%
Lats
6.2%
Lower Back
3.5%
Abs
2.6%
Adductors
2.4%
Forearms
1.9%
Calves
1.8%
Middle Delts
1.8%
Rear Delts
0.8%
Abductors
0.6%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
1 reps
1 reps
8 reps
80%
85%
70%
2
Bench Press (Barbell)
1
3
1 reps
5 reps
85%
70%
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
6
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
1 reps
1 reps
8 reps
85%
90%
70%
2
Bench Press (Barbell)
1
1
3
1 reps
1 reps
5 reps
85%
90%
75%
3
Incline Bench Press (Barbell)
3
8 reps
50%
4
Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10 reps
RPE 8
6
Front Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
6 reps
93%
80%
2
Bench Press (Barbell)
1
3
1 reps
6 reps
93%
80%
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
6
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
95%
85%
2
Bench Press (Barbell)
1
3
1 reps
5 reps
95%
75%
3
Incline Bench Press (Barbell)
3
8 reps
55%
4
Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10 reps
RPE 8
6
Front Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
4 reps
75%
65%
2
Bench Press (Barbell)
1
3
1 reps
4 reps
85%
70%
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
80%
90%
100%
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
90%
100%
3A
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3B
Reverse Row
3
8 reps
RPE 8
4A
Bench Press (Dumbbell)
3
10 reps
RPE 8
4B
Dumbbell Row
3
8 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Standing Pullover (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Bench Press (Close Grip)
3
8 reps
50%
3
Tricep Kickback
2
15-20 reps
RPE 8
4
Overhead Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
7A
Hammer Curl (Cable)
3
10 reps
RPE 8
7B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Bench Press (Close Grip)
3
8 reps
55%
3A
Skull Crusher (Barbell)
4
10 reps
RPE 8
3B
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
4
Seated Dip (Machine)
3
12 reps
RPE 8
5
Spider Curl
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
70%
2
Bench Press (Wide Grip)
3
6 reps
50%
3
Tricep Kickback
2
15-20 reps
RPE 8
4
Overhead Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
7A
Hammer Curl (Cable)
3
10 reps
RPE 8
7B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
75%
2
Bench Press (Close Grip)
3
6 reps
50%
3A
Skull Crusher (Barbell)
4
10 reps
RPE 8
3B
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
4
Seated Dip (Machine)
3
12 reps
RPE 8
5
Spider Curl
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Bicep Curl (Barbell)
4
15 reps
RPE 8
3
Dip (Bodyweight)
4
AMRAP
RPE 8
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
4
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Incline Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
12 reps
RPE 8
3
Tricep Pushdown (Cable)
4
8 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
6
Face Pull
3
8 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1 reps
1 reps
6 reps
6 reps
80%
85%
70%
75%
2
Bench Press (Barbell)
3
4 reps
75%
3A
Barbell Row
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3B
Reverse Row
3
8 reps
RPE 8
4A
Vbar Pulldowns
4
10 reps
RPE 8
4B
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Standing Pullover (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1 reps
1 reps
6 reps
85%
90%
75%
2
Bench Press (Barbell)
4
4 reps
85%
3
Dumbbell Row
2
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Chest Supported Row (Machine)
4
8 reps
RPE 8
6
Seal Row
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
93%
80%
2
Bench Press (Barbell)
4
4 reps
80%
3A
Barbell Row
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3B
Reverse Row
3
8 reps
RPE 8
4A
Vbar Pulldowns
4
10 reps
RPE 8
4B
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Standing Pullover (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
95%
85%
2
Bench Press (Barbell)
3
3 reps
88%
3
Dumbbell Row
2
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Chest Supported Row (Machine)
4
8 reps
RPE 8
6
Seal Row
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
2 reps
75%
70%
2
Bench Press (Barbell)
3
7 reps
65%
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Single Arm Pushdown
3
10 reps
RPE 8
5
Chest Supported Row (Machine)
3
10 reps
RPE 8
6
Wide Grip Pull-Up
3
10 reps
RPE 8
7
T-Bar Row
3
10 reps
RPE 8
8
Reverse Row
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
90%
100%
2
Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 8
5
Skull Crusher
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
75%
2
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
5
Hamstring Curl
4
10 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
7
Standing Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
75%
2
Lunge (Dumbbell)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
75%
2
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
5
Hamstring Curl
4
10 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
2 reps
70%
2
Lunge (Dumbbell)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
7
Standing Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
70%
2
Hack Squat
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Hyperextension
3
8 reps
RPE 8
6
Hamstring Curl
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
10 reps
RPE 10
3
Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Bench Press (Close Grip)
3 Sets
8 Reps
50%
3
Tricep Kickback
2 Sets
15-20 Reps
@8
4
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
5
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@8
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
7A
Hammer Curl (Cable)
3 Sets
10 Reps
@8
7B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
Day 1
1
Squat (Low Bar)
1 Set
1 Set
2 Sets
1 Reps
1 Reps
8 Reps
80%
85%
70%
2
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
85%
70%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Single Arm Tricep Extension (Cable)
4 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
6
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 4
1
Squat (Low Bar)
3 Sets
6 Reps
75%
2
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
3
Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@8
5
Hamstring Curl
4 Sets
10 Reps
@8
6
Leg Extension
3 Sets
8 Reps
@8
7
Standing Calf Raise
3 Sets
15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
6 Reps
6 Reps
80%
85%
70%
75%
2
Bench Press (Barbell)
3 Sets
4 Reps
75%
3A
Barbell Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
3B
Reverse Row
3 Sets
8 Reps
@8
4A
Vbar Pulldowns
4 Sets
10 Reps
@8
4B
Pull-Up (Bodyweight)
4 Sets
6-8 Reps
@8
5
Seated Row (Cable)
3 Sets
10 Reps
@8
6
Standing Pullover (Cable)
3 Sets
12 Reps
@8