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4 Week Strength Block

by Ira

Program Description

Embark on a transformative journey with the **4 Week Strength Block** program, meticulously designed to enhance your powerlifting and powerbuilding skills. Over the course of 4 weeks, you'll engage in 16 intense sessions that blend heavy lifting with accessory work, targeting all major muscle groups. Each workout is structured to challenge your limits, featuring foundational lifts like squats and deadlifts, along with specialized exercises to build strength and muscle. Ideal for novice to advanced lifters, this program requires access to a full gym and promises to elevate your performance and physique. Get ready to unlock your true potential!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 05, 2025 06:37
  • Last Edited
    Jul 05, 2025 07:05
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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
High Bar Squat (Barbell)
1
4
1 reps
6 reps
70%
63%
2
Larsen Press (Barbell)
1
4
1 reps
6 reps
70%
63%
3
Leg Press
3
10 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
5
Cable Crunch
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4
1 reps
6 reps
75%
68%
2
Larsen Press (Barbell)
1
4
1 reps
6 reps
75%
68%
3
Leg Press
3
10 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
5
Cable Crunch
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1 reps
6 reps
80%
72%
2
Larsen Press (Barbell)
1
3
1 reps
6 reps
80%
72%
3
Leg Press
3
10 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
5
Cable Crunch
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1 reps
6 reps
85%
78%
2
Larsen Press (Barbell)
1
3
1 reps
6 reps
85%
78%
3
Leg Press
3
10 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
5
Cable Crunch
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
1 reps
5 reps
70%
63%
2
Long Pause Bench Press
1
4
1 reps
5 reps
70%
63%
3
Deadlift (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
1 reps
5 reps
75%
68%
2
Long Pause Bench Press
1
4
1 reps
5 reps
75%
68%
3
Deadlift (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3
1 reps
5 reps
80%
72%
2
Long Pause Bench Press
1
3
1 reps
5 reps
80%
72%
3
Deadlift (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3
1 reps
5 reps
85%
78%
2
Long Pause Bench Press
1
3
1 reps
5 reps
85%
78%
3
Deadlift (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
3 reps
RPE 6
RPE 6
2
Bench Press (Barbell)
1
3
1 reps
8 reps
68%
62%
3
Hack Squat
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Cable Crunch
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
3 reps
RPE 7
RPE 7
2
Bench Press (Barbell)
1
3
1 reps
8 reps
70%
62%
3
Hack Squat
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Cable Crunch
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
3
1 reps
8 reps
73%
70%
3
Hack Squat
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Cable Crunch
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 9
RPE 9
2
Bench Press (Barbell)
1
3
1 reps
8 reps
75%
72%
3
Hack Squat
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Cable Crunch
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 6
RPE 6
2
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 6
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 7
RPE 7
2
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 7
RPE 7
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 9
RPE 9
2
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 9
RPE 9
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
4 Sets
1 Reps
6 Reps
70%
63%
2
Larsen Press (Barbell)
1 Set
4 Sets
1 Reps
6 Reps
70%
63%
3
Leg Press
3 Sets
10 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8
5
Cable Crunch
3 Sets
8-10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
4 Sets
1 Reps
3 Reps
@6
@6
2
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
8 Reps
68%
62%
3
Hack Squat
3 Sets
10 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Cable Crunch
3 Sets
8-10 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
@6
@6
2
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
@6
@6
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Paused)
1 Set
4 Sets
1 Reps
5 Reps
70%
63%
2
Long Pause Bench Press
1 Set
4 Sets
1 Reps
5 Reps
70%
63%
3
Deadlift (Barbell)
3 Sets
6 Reps
@7
4
Seated Row (Cable)
3 Sets
10 Reps
@8