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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
Hamstrings
13.2%
Triceps
12.1%
Quadriceps
11.5%
Front Delts
11%
Glutes
10.4%
Chest
9.6%
Abs
6.2%
Calves
3.7%
Middle Delts
3.6%
Upper Back
3.4%
Biceps
3.1%
Lower Back
3%
Lats
3%
Adductors
2.5%
Rear Delts
1.7%
Forearms
1.4%
Abductors
0.5%
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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 (Barbell)
2
1
6 reps
3 reps
75%
85%
2
Squat (Paused)
2
3 reps
75%
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 6-8
4
Lying Leg Curl
3
12-15 reps
RPE 6-8
5
Hammer Curl
2
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
3 reps
75%
85%
2
Squat (Paused)
2
3 reps
75%
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 6-8
4
Lying Leg Curl
3
12-15 reps
RPE 6-8
5
Hammer Curl
2
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
2 reps
3 reps
90%
85%
2
Leg Extension
2
8-12 reps
RPE 6-7
3
Lying Leg Curl
2
12-15 reps
RPE 6-7
4
Seated Dumbbell Curl
3
10-12 reps
RPE 7-8
5
Seated Calf Raise
3
15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
2 reps
3 reps
90%
85%
2
Leg Extension
2
8-12 reps
RPE 6-7
3
Lying Leg Curl
2
12-15 reps
RPE 6-7
4
Seated Dumbbell Curl
3
10-12 reps
RPE 7-8
5
Seated Calf Raise
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
3 reps
80%
85%
2
Larsen Press (Barbell)
2
6 reps
75%
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
RPE 7-8
4
Skull Crusher (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8-9
RPE 8-9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
3 reps
80%
85%
2
Larsen Press (Barbell)
2
6 reps
75%
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7-8
4
Skull Crusher (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8-9
RPE 8-9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
3 reps
95%
85%
2
Pec Deck (Machine)
3
8-10 reps
RPE 6-7
3
Tricep Extension (Cable)
3
8-10 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6-7
5
Seated Calf Raise
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
3 reps
95%
85%
2
Pec Deck (Machine)
3
8-10 reps
RPE 6-7
3
Tricep Extension (Cable)
3
8-10 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6-7
5
Seated Calf Raise
3
15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
3 reps
70%
2
Deadlift (Barbell)
2
3 reps
70%
3
Seated Dumbbell Curl
3
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8-9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 8-9
6
Plank
2
10000 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
3 reps
75%
2
Deadlift (Barbell)
2
3 reps
75%
3
Seated Dumbbell Curl
3
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8-9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 8-9
6
Plank
2
10000 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
3 reps
85%
75%
2
Pull-Up (Bodyweight)
2
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Hammer Curl
3
10-12 reps
RPE 8
5
Plank
2
10000 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
3 reps
85%
75%
2
Pull-Up (Bodyweight)
2
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Hammer Curl
3
10-12 reps
RPE 8
5
Plank
2
10000 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
5 reps
6 reps
85%
80%
75%
2
Good Morning
3
8-10 reps
RPE 8-9
3
Leg Curl
2
10-12 reps
RPE 7-8
4
Hack Squat
3
12 reps
RPE 7-8
5
Seated Calf Raise
3
15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
5 reps
6 reps
85%
80%
75%
2
Good Morning
3
8-10 reps
RPE 8-9
3
Leg Curl
2
10-12 reps
RPE 7-8
4
Hack Squat
3
12 reps
RPE 7-8
5
Seated Calf Raise
3
15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
5 reps
55%
60%
65%
2
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8-9
3
Leg Curl
2
10-12 reps
RPE 7-8
4
Leg Extension
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
5 reps
55%
60%
65%
2
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8-9
3
Leg Curl
2
10-12 reps
RPE 7-8
4
Leg Extension
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
85%
80%
2
Larsen Press (Barbell)
2
5 reps
70%
3
Pec Deck (Machine)
3
10-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7-8
5
Front Raise
3
10-12 reps
RPE 8-9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
90%
80%
2
Larsen Press (Barbell)
2
5 reps
75%
3
Pec Deck (Machine)
3
10-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7-8
5
Front Raise
3
10-12 reps
RPE 8-9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
6 reps
5 reps
60%
70%
75%
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
6 reps
5 reps
65%
75%
80%
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6 Reps
3 Reps
75%
85%
2
Squat (Paused)
2 Sets
3 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@6-8
4
Lying Leg Curl
3 Sets
12-15 Reps
@6-8
5
Hammer Curl
2 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
15 Reps
@8-9
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
3 Reps
80%
85%
2
Larsen Press (Barbell)
2 Sets
6 Reps
75%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
@7-8
4
Skull Crusher (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@8-9
@8-9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8-9
Day 3
1
Deadlift (Paused)
2 Sets
3 Reps
70%
2
Deadlift (Barbell)
2 Sets
3 Reps
70%
3
Seated Dumbbell Curl
3 Sets
8-10 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8-9
5
Standing Pullover (Cable)
3 Sets
8-12 Reps
@8-9
6
Plank
2 Sets
10000 mins
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
6 Reps
85%
80%
75%
2
Good Morning
3 Sets
8-10 Reps
@8-9
3
Leg Curl
2 Sets
10-12 Reps
@7-8
4
Hack Squat
3 Sets
12 Reps
@7-8
5
Seated Calf Raise
3 Sets
15 Reps
@8-9
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
85%
80%
2
Larsen Press (Barbell)
2 Sets
5 Reps
70%
3
Pec Deck (Machine)
3 Sets
10-12 Reps
@8-9
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@7-8
5
Front Raise
3 Sets
10-12 Reps
@8-9
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8-9