NarlieLifts Powerbuilding Program

by Charlie T.

11 athletes joined

Program Description

Get big joosy leggs and get stronga

Program Overview

Level
Intermediate
Goal
Powerlifting, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
110 minutes
Created
Nov 25, 2024 09:55
Last Edited
Jun 18, 2025 12:50

Summary

Unleash your strength with the NarlieLifts Powerbuilding Program, a focused 4-week journey designed for serious lifters. Train five days a week with a blend of powerlifting and bodybuilding techniques, targeting all major muscle groups to maximize both strength and hypertrophy. Each session features compound lifts like squats and deadlifts, alongside accessory movements to sculpt and tone. Get ready to elevate your performance and transform your physique with this comprehensive and challenging program!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

13.1%

Hamstrings

12%

Chest

11.8%

Triceps

11.4%

Glutes

9.5%

Front Delts

9.1%

Calves

4.7%

Abs

4.7%

Middle Delts

4.4%

Biceps

3.6%

Lats

3.6%

Lower Back

3.5%

Upper Back

3.5%

Adductors

2.5%

Rear Delts

1.6%

Forearms

0.7%

Abductors

0.2%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Squat (Barbell)

6 reps

3 reps

75%

85%

Squat (Paused)

3 reps

75%

Leg Press (45 Degrees)

8-12 reps

RPE 6-8

Lying Leg Curl

12-15 reps

RPE 6-8

Hammer Curl

10 reps

RPE 8

Seated Calf Raise

15 reps

RPE 8-9

Day 1

Squat (Barbell)

6 reps

3 reps

75%

85%

Squat (Paused)

3 reps

75%

Leg Press (45 Degrees)

8-12 reps

RPE 6-8

Lying Leg Curl

12-15 reps

RPE 6-8

Hammer Curl

10 reps

RPE 8

Seated Calf Raise

15 reps

RPE 8-9

Day 1

Squat (Barbell)

2 reps

3 reps

90%

85%

Leg Extension

8-12 reps

RPE 6-7

Lying Leg Curl

12-15 reps

RPE 6-7

Seated Dumbbell Curl

10-12 reps

RPE 7-8

Seated Calf Raise

15 reps

RPE 8-9

Day 1

Squat (Barbell)

2 reps

3 reps

90%

85%

Leg Extension

8-12 reps

RPE 6-7

Lying Leg Curl

12-15 reps

RPE 6-7

Seated Dumbbell Curl

10-12 reps

RPE 7-8

Seated Calf Raise

15 reps

RPE 8-9

Day 2

Bench Press (Barbell)

5 reps

3 reps

80%

85%

Larsen Press (Barbell)

6 reps

75%

Incline Bench Press (Dumbbell)

8-10 reps

RPE 7-8

Skull Crusher (Barbell)

6-8 reps

RPE 8-9

Lateral Raise (Dumbbell)

8-12 reps

RPE 8-9

Day 2

Bench Press (Barbell)

5 reps

3 reps

80%

85%

Larsen Press (Barbell)

6 reps

75%

Incline Bench Press (Dumbbell)

8-10 reps

RPE 7-8

Skull Crusher (Barbell)

6-8 reps

RPE 8-9

Lateral Raise (Dumbbell)

8-12 reps

RPE 8-9

Day 2

Bench Press (Barbell)

2 reps

3 reps

95%

85%

Pec Deck (Machine)

8-10 reps

RPE 6-7

Tricep Extension (Cable)

8-10 reps

RPE 7-8

Seated Shoulder Press (Dumbbell)

8-12 reps

RPE 6-7

Seated Calf Raise

15 reps

RPE 8-9

Day 2

Bench Press (Barbell)

2 reps

3 reps

95%

85%

Pec Deck (Machine)

8-10 reps

RPE 6-7

Tricep Extension (Cable)

8-10 reps

RPE 7-8

Seated Shoulder Press (Dumbbell)

8-12 reps

RPE 6-7

Seated Calf Raise

15 reps

RPE 8-9

Day 3

Deadlift (Paused)

3 reps

70%

Deadlift (Barbell)

3 reps

70%

Seated Dumbbell Curl

8-10 reps

RPE 9

Lat Pulldown (Single Arm)

12 reps

RPE 8-9

Standing Pullover (Cable)

8-12 reps

RPE 8-9

Plank

10000 mins

RPE 10

Day 3

Deadlift (Paused)

3 reps

75%

Deadlift (Barbell)

3 reps

75%

Seated Dumbbell Curl

8-10 reps

RPE 9

Lat Pulldown (Single Arm)

12 reps

RPE 8-9

Standing Pullover (Cable)

8-12 reps

RPE 8-9

Plank

10000 mins

RPE 10

Day 3

Deadlift (Barbell)

2 reps

3 reps

85%

75%

Pull-Up (Bodyweight)

RPE 7

Seated Row (Cable)

12 reps

RPE 7

Hammer Curl

10-12 reps

RPE 8

Plank

10000 mins

RPE 10

Day 3

Deadlift (Barbell)

2 reps

3 reps

85%

75%

Pull-Up (Bodyweight)

RPE 7

Seated Row (Cable)

12 reps

RPE 7

Hammer Curl

10-12 reps

RPE 8

Plank

10000 mins

RPE 10

Day 4

Squat (Barbell)

3 reps

5 reps

6 reps

85%

80%

75%

Good Morning

8-10 reps

RPE 8-9

Leg Curl

10-12 reps

RPE 7-8

Hack Squat

12 reps

RPE 7-8

Seated Calf Raise

15 reps

RPE 8-9

Day 4

Squat (Barbell)

3 reps

5 reps

6 reps

85%

80%

75%

Good Morning

8-10 reps

RPE 8-9

Leg Curl

10-12 reps

RPE 7-8

Hack Squat

12 reps

RPE 7-8

Seated Calf Raise

15 reps

RPE 8-9

Day 4

Squat (Barbell)

8 reps

6 reps

5 reps

55%

60%

65%

Romanian Deadlift (Dumbbell)

6-8 reps

RPE 8-9

Leg Curl

10-12 reps

RPE 7-8

Leg Extension

15 reps

RPE 8

Day 4

Squat (Barbell)

8 reps

6 reps

5 reps

55%

60%

65%

Romanian Deadlift (Dumbbell)

6-8 reps

RPE 8-9

Leg Curl

10-12 reps

RPE 7-8

Leg Extension

15 reps

RPE 8

Day 5

Bench Press (Barbell)

3 reps

5 reps

85%

80%

Larsen Press (Barbell)

5 reps

70%

Pec Deck (Machine)

10-12 reps

RPE 8-9

Lateral Raise (Dumbbell)

10-12 reps

RPE 7-8

Front Raise

10-12 reps

RPE 8-9

Tricep Rope Push Down (Cable)

8-12 reps

RPE 8-9

Day 5

Bench Press (Barbell)

3 reps

5 reps

90%

80%

Larsen Press (Barbell)

5 reps

75%

Pec Deck (Machine)

10-12 reps

RPE 8-9

Lateral Raise (Dumbbell)

10-12 reps

RPE 7-8

Front Raise

10-12 reps

RPE 8-9

Tricep Rope Push Down (Cable)

8-12 reps

RPE 8-9

Day 5

Bench Press (Barbell)

8 reps

6 reps

5 reps

60%

70%

75%

Incline Chest Press (Machine)

6-8 reps

RPE 8-9

Seated Shoulder Press (Dumbbell)

10-12 reps

RPE 7-8

Rear Delt Fly (Cable)

12-15 reps

RPE 8-9

Overhead Tricep Extension (Cable)

10-12 reps

RPE 8-9

Day 5

Bench Press (Barbell)

8 reps

6 reps

5 reps

65%

75%

80%

Incline Chest Press (Machine)

6-8 reps

RPE 8-9

Seated Shoulder Press (Dumbbell)

10-12 reps

RPE 7-8

Rear Delt Fly (Cable)

12-15 reps

RPE 8-9

Overhead Tricep Extension (Cable)

10-12 reps

RPE 8-9

Day 1

Squat (Barbell)

2 Sets

1 Set

6 Reps

3 Reps

75%

85%

Squat (Paused)

2 Sets

3 Reps

75%

Leg Press (45 Degrees)

3 Sets

8-12 Reps

@6-8

Lying Leg Curl

3 Sets

12-15 Reps

@6-8

Hammer Curl

2 Sets

10 Reps

Seated Calf Raise

3 Sets

15 Reps

@8-9

Day 2

Bench Press (Barbell)

2 Sets

1 Set

5 Reps

3 Reps

80%

85%

Larsen Press (Barbell)

2 Sets

6 Reps

75%

Incline Bench Press (Dumbbell)

1 Set

8-10 Reps

@7-8

Skull Crusher (Barbell)

1 Set

2 Sets

6-8 Reps

@8-9

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

@8-9

Day 3

Deadlift (Paused)

2 Sets

3 Reps

70%

Deadlift (Barbell)

2 Sets

3 Reps

70%

Seated Dumbbell Curl

3 Sets

8-10 Reps

Lat Pulldown (Single Arm)

3 Sets

12 Reps

@8-9

Standing Pullover (Cable)

3 Sets

8-12 Reps

@8-9

Plank

2 Sets

10000 mins

@10

Day 4

Squat (Barbell)

1 Set

3 Reps

5 Reps

6 Reps

85%

80%

75%

Good Morning

3 Sets

8-10 Reps

@8-9

Leg Curl

2 Sets

10-12 Reps

@7-8

Hack Squat

3 Sets

12 Reps

@7-8

Seated Calf Raise

3 Sets

15 Reps

@8-9

Day 5

Bench Press (Barbell)

1 Set

2 Sets

3 Reps

5 Reps

85%

80%

Larsen Press (Barbell)

2 Sets

5 Reps

70%

Pec Deck (Machine)

3 Sets

10-12 Reps

@8-9

Lateral Raise (Dumbbell)

2 Sets

10-12 Reps

@7-8

Front Raise

3 Sets

10-12 Reps

@8-9

Tricep Rope Push Down (Cable)

3 Sets

8-12 Reps

@8-9