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4D powerlifting biased

by Dragon Master (Shadow Lord)

Program Description

Increasing one's strength by keeping recovery and stimulus in check.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 25, 2024 02:21
  • Last Edited
    Jun 18, 2025 10:46

Summary

Unlock your strength potential with the 4D Powerlifting Biased program, a focused 4-week training plan designed for serious lifters. Committing to four days a week, you'll engage in a balanced mix of heavy lifts and accessory work targeting both upper and lower body. Each session emphasizes key powerlifting movements, including squats, deadlifts, and bench presses, ensuring you build raw strength while improving your technique. Perfect for those with a garage gym setup, this program will help you crush your PRs and elevate your performance to new heights.
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-4 reps
RPE 7
2
Good Morning
3
5-6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-4 reps
RPE 8
2
Good Morning
3
5-6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-4 reps
RPE 9
2
Good Morning
3
5-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-4 reps
RPE 10
2
Good Morning
3
5-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-4 reps
RPE 7
2
Bench Press (Wide Grip)
2
5-6 reps
RPE 7
3
Pull-Up (Weighted)
4
5-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
5-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-4 reps
RPE 8
2
Bench Press (Wide Grip)
2
5-6 reps
RPE 8
3
Pull-Up (Weighted)
4
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-4 reps
RPE 9
2
Bench Press (Wide Grip)
2
5-6 reps
RPE 9
3
Pull-Up (Weighted)
4
5-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-4 reps
RPE 10
2
Bench Press (Wide Grip)
2
5-6 reps
RPE 10
3
Pull-Up (Weighted)
4
5-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3-4 reps
RPE 7
2
Stiff Leg Deadlift
2
5-6 reps
RPE 7
3
Squat (Low Bar)
4
5-6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3-4 reps
RPE 8
2
Stiff Leg Deadlift
2
5-6 reps
RPE 8
3
Squat (Low Bar)
4
5-6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3-4 reps
RPE 9
2
Stiff Leg Deadlift
2
5-6 reps
RPE 9
3
Squat (Low Bar)
4
5-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3-4 reps
RPE 10
2
Stiff Leg Deadlift
2
5-6 reps
RPE 10
3
Squat (Low Bar)
4
5-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-6 reps
RPE 7
2
Bench Press (Close Grip)
3
5-6 reps
RPE 7
3
JM Press
2
5-10 reps
RPE 7
4
Barbell Row
4
5-10 reps
RPE 7
5
Face Pull
4
5-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-6 reps
RPE 8
2
Bench Press (Close Grip)
3
5-6 reps
RPE 8
3
JM Press
2
5-10 reps
RPE 8
4
Barbell Row
4
5-10 reps
RPE 8
5
Face Pull
4
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-6 reps
RPE 9
2
Bench Press (Close Grip)
3
5-6 reps
RPE 9
3
JM Press
2
5-10 reps
RPE 9
4
Barbell Row
4
5-10 reps
RPE 9
5
Face Pull
4
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-6 reps
RPE 10
2
Bench Press (Close Grip)
3
5-6 reps
RPE 10
3
JM Press
2
5-10 reps
RPE 10
4
Barbell Row
4
5-10 reps
RPE 10
5
Face Pull
4
5-10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low Bar)
4 Sets
3-4 Reps
@7
2
Good Morning
3 Sets
5-6 Reps
@7
Day 2
1
Bench Press (Paused)
3 Sets
3-4 Reps
@7
2
Bench Press (Wide Grip)
2 Sets
5-6 Reps
@7
3
Pull-Up (Weighted)
4 Sets
5-10 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
5-10 Reps
@7
Day 3
1
Deadlift (Paused)
3 Sets
3-4 Reps
@7
2
Stiff Leg Deadlift
2 Sets
5-6 Reps
@7
3
Squat (Low Bar)
4 Sets
5-6 Reps
@7
Day 4
1
Bench Press (Paused)
3 Sets
5-6 Reps
@7
2
Bench Press (Close Grip)
3 Sets
5-6 Reps
@7
3
JM Press
2 Sets
5-10 Reps
@7
4
Barbell Row
4 Sets
5-10 Reps
@7
5
Face Pull
4 Sets
5-10 Reps
@7