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BoostcampPNG

PWRBLD 4X

by manuel
49 athletes joined

Program Description

Programa de entrenamiento diseñado específicamente para estimular el desarrollo muscular e incrementar la fuerza. Se debe tener en cuenta la sobrecarga progresiva, el apropiado calentamiento, la pre-fatiga, el descanso entre series y su respectiva intensidad, las horas de sueño, la alimentación, ejercicios cardiovasculares de alta/media/baja intensidad y los de estiramiento.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 19, 2024 04:19
  • Last Edited
    Apr 25, 2025 03:29

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
11.1%
Abs
11.1%
Middle Delts
8.5%
Front Delts
8.5%
Biceps
7.7%
Lats
7.7%
Upper Back
7.7%
Hamstrings
6.8%
Chest
6.8%
Glutes
6%
Quadriceps
5.1%
Calves
4.3%
Lower Back
3.4%
Forearms
1.7%
Rear Delts
1.7%
Adductors
1.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5-8 reps
8-12 reps
-
-
2
Squat (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
5-8 reps
8-12 reps
-
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5-8 reps
8-12 reps
-
-
2
Squat (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
5-8 reps
8-12 reps
-
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5-8 reps
8-12 reps
-
-
2
Squat (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
5-8 reps
8-12 reps
-
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5-8 reps
8-12 reps
-
-
2
Squat (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
5-8 reps
8-12 reps
-
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
-
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6A
Decline Crunch (Weighted)
2
12-15 reps
-
6B
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
-
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6A
Decline Crunch (Weighted)
2
12-15 reps
-
6B
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
-
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6A
Decline Crunch (Weighted)
2
12-15 reps
-
6B
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
-
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6A
Decline Crunch (Weighted)
2
12-15 reps
-
6B
Hanging Leg Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5-8 reps
8-12 reps
-
-
2
Squat (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
5-8 reps
8-12 reps
-
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5-8 reps
8-12 reps
-
-
2
Squat (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
5-8 reps
8-12 reps
-
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5-8 reps
8-12 reps
-
-
2
Squat (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
5-8 reps
8-12 reps
-
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5-8 reps
8-12 reps
-
-
2
Squat (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
5-8 reps
8-12 reps
-
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
-
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6A
Decline Crunch (Weighted)
2
12-15 reps
-
6B
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
-
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6A
Decline Crunch (Weighted)
2
12-15 reps
-
6B
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
-
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6A
Decline Crunch (Weighted)
2
12-15 reps
-
6B
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-12 reps
-
-
2
Bent Over Row (Barbell)
1
1
5-8 reps
8-12 reps
-
-
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
-
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6A
Decline Crunch (Weighted)
2
12-15 reps
-
6B
Hanging Leg Raise
2
12-15 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
6A
Decline Crunch (Weighted)
2 Sets
12-15 Reps
-
6B
Hanging Leg Raise
2 Sets
12-15 Reps
-
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
6A
Decline Crunch (Weighted)
2 Sets
12-15 Reps
-
6B
Hanging Leg Raise
2 Sets
12-15 Reps
-
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
2
Squat (Barbell)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
3
Dip (Weighted)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
4
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
6
Standing Calf Raise
2 Sets
12-15 Reps
-
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
2
Squat (Barbell)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
3
Dip (Weighted)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
4
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
6
Standing Calf Raise
2 Sets
12-15 Reps
-