Beginner–IntermediateFree

Powerbuilding 4D

Unmatched size and strength. 9 weeks of base building -> 9 weeks to peak. If using for a meet, deload week instead of programmed week 18 if week 19 is comp.

Bully Strength· Jul 2025

8athletes running this program

Free on iOS & Android

Overview

Length

18 weeks

Days / week

4 days

Level

Intermediate, Beginner

Goal

Strength, Muscle

Equipment

Full Gym

Session length

90 min

Utilizing a 3 week wave progression scheme, the first 9 weeks are intended to amass size and condition you to reps while progressing strength at those rep ranges. The first 3 waves will generally follow the 3-4-5 working sets progression over 3 weeks, with the next wave resetting to 3 sets and a lower rep range. This should mean few, if any, deloads should be needed. You may plug in deloads wherever needed, but try to stick to the work and let the progression scheme work its magic. The 9 weak peaking phase will follow a general 5-3-1 working set progression, with week one tempering you to volume at lower % of your 1RM for practice touches. The next week the 3 working sets will temper you to heavier weight at that rep range while still giving valuable practice touches. Week 3 of each wave will be a “Rep Max” week, where you pick a weight based on the ease/difficulty of previous weeks that you are confident will be a challenging weight for that number of reps. This is your time to go balls to the wall. Keys to understanding program notation: “0”-Rep Sets - 0 in the rep slot will always mean AMRAP (As Many Reps As Possible) Refer to notes - Auto-regulating AMRAPs for bench and overhead press on day 3 and and deadlifting during base building phase on day 4. Each repetition beyond specified rep range is +1% of 1RM on working weight next week. ex: AMRAP @ 60% after 3x6 --> 11 rep set --> +5% added to next week.

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Front Delts

12.4%

Triceps

12.1%

Quadriceps

12%

Glutes

11.5%

Hamstrings

11.5%

Chest

9.6%

Abs

6.8%

Upper Back

5.9%

Lats

3.9%

Biceps

3.2%

Lower Back

3.1%

Middle Delts

Adductors

2.2%

Forearms

1.1%

Calves

0.7%

Rear Delts

0.6%

Abductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	10 reps	60%
		1	0 reps	60%
2	Bench Press (Close Grip)	2	12 reps	@7
3	Spoto Press	2	12 reps	@7
4	Bent Over Row (Barbell)	3	12 reps	@7
5	Lat Pulldown	2	15 reps	—
6	Bicep Curl (Dumbbell)	2	15 reps	—

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	2	10 reps	60%
		1	0 reps	60%
2	Front Squat (Barbell)	2	12 reps	@7
3	Romanian Deadlift (Barbell)	3	12 reps	@7
4	Bulgarian Split Squat (Dumbbell)	2	10 reps	@7
5	Reverse Nordic Curl	2	12 reps	—
6	Standing Calf Raise	2	15 reps	—

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	12 reps	55%
		1	0 reps	55%
2	Incline Bench Press (Barbell)	2	12 reps	@7
3	Overhead Press (Barbell)	3	12 reps	@7
4	Dip (Weighted)	2	12 reps	—
5	Lateral Raise (Dumbbell)	2	12 reps	—
6	Banded Tricep Press Down	2	20–50 reps	—

#	Exercise	Sets	Reps	Load
1	Deficit Deadlift (Barbell)	3	6 reps	60%
		1	0 reps	60%
2	High Bar Squat (Barbell)	2	10 reps	55%
		1	0 reps	55%
3	Good Morning	3	10 reps	@7
4	Upright Row (Barbell)	2	12 reps	—
5	Seated Row (Cable)	2	12 reps	—
6	Band Face Pull	2	15–30 reps	—

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Powerbuilding 4D is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Powerbuilding 4D is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Powerbuilding 4D is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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