Program Description
Unleash your strength with the Full Body PowerBuilder program, designed for those ready to elevate their training over 4 weeks. This intermediate plan combines powerlifting and bodybuilding techniques, featuring 16 intense sessions that target all major muscle groups. Each workout lasts about 90 minutes, focusing on compound lifts and supersets to maximize your gains. If you don't have hyperextensions use jefferson curls and instead of cable use bands for higher reps
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Bodybuilding, Powerlifting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedNov 11, 2025 06:44
- Last EditedNov 11, 2025 09:05
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Front Delts
11.7%
Chest
9.9%
Biceps
8.6%
Abs
8.4%
Upper Back
7.8%
Quadriceps
7.4%
Glutes
7.1%
Hamstrings
6.6%
Middle Delts
5.9%
Lats
5.4%
Lower Back
3.6%
Forearms
2.6%
Adductors
1.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
2
2 reps
6 reps
70%
65%
1B
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
-
RPE 8.5
-
2A
Bench Press (Paused)
2
6 reps
RPE 6.5
2B
Kroc Row
2
10-15 reps
RPE 8
3
Belt Squat
2
10 reps
RPE 7
4A
Pull-Up (Bodyweight)
2
4-20 reps
RPE 8
4B
Hanging Oblique Knee Raise
2
6-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
2
2 reps
6 reps
75%
65%
1B
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
2A
Bench Press (Paused)
2
6 reps
RPE 7
2B
Kroc Row
2
10-15 reps
RPE 9
3
Belt Squat
2
10 reps
RPE 8.5
4A
Pull-Up (Bodyweight)
2
4-20 reps
RPE 8.5
4B
Hanging Oblique Knee Raise
2
6-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
2
2 reps
6 reps
80%
65%
1B
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
2A
Bench Press (Paused)
2
6 reps
RPE 8
2B
Kroc Row
2
10-15 reps
RPE 10
3
Belt Squat
2
10 reps
RPE 9
4A
Pull-Up (Bodyweight)
2
4-20 reps
RPE 9
4B
Hanging Oblique Knee Raise
2
6-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
2
2 reps
6 reps
85%
65%
1B
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
2A
Bench Press (Paused)
2
6 reps
RPE 8.5
2B
Kroc Row
2
10-15 reps
RPE 10
3
Belt Squat
2
10 reps
RPE 9.5
4A
Pull-Up (Bodyweight)
2
4-20 reps
RPE 9
4B
Hanging Oblique Knee Raise
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
6 reps
70%
65%
2A
Romanian Deadlift (Barbell)
2
6 reps
70%
2B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 8
3A
Chest Fly (Dumbbell)
2
12 reps
RPE 8
3B
Upright Row (Dumbbell)
2
12 reps
RPE 8
4A
Single Arm Tricep Extension (Cable)
2
1
10 reps
30 reps
RPE 8
RPE 8
4B
Lying Leg Raise
2
6-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
6 reps
75%
65%
2A
Romanian Deadlift (Barbell)
2
6 reps
75%
2B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9
3A
Chest Fly (Dumbbell)
2
12 reps
RPE 9
3B
Upright Row (Dumbbell)
2
12 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
1
10 reps
30 reps
RPE 9
RPE 9
4B
Lying Leg Raise
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
6 reps
80%
65%
2A
Romanian Deadlift (Barbell)
2
6 reps
75%
2B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9
3A
Chest Fly (Dumbbell)
2
12 reps
RPE 10
3B
Upright Row (Dumbbell)
2
12 reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
2
1
10 reps
30 reps
RPE 10
RPE 10
4B
Lying Leg Raise
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
6 reps
85%
65%
2A
Romanian Deadlift (Barbell)
2
6 reps
75%
2B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
3A
Chest Fly (Dumbbell)
2
12 reps
RPE 10
3B
Upright Row (Dumbbell)
2
12 reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
2
1
10 reps
30 reps
RPE 10
RPE 10
4B
Lying Leg Raise
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
10 reps
RPE 7
1B
Pull-Up (Bodyweight)
2
3-5 reps
RPE 6
2A
Seated Anterior Delt Press (AD)
1
2
2 reps
8 reps
70%
65%
2B
Meadows Curl
2
8 reps
RPE 8
3A
Dip (Bodyweight)
2
AMRAP
RPE 8
3B
Hanging Oblique Knee Raise
2
AMRAP
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 8
4B
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
10 reps
RPE 8
1B
Pull-Up (Bodyweight)
2
3-5 reps
RPE 7
2A
Seated Anterior Delt Press (AD)
1
2
8 reps
8 reps
75%
65%
2B
Meadows Curl
2
8 reps
RPE 9
3A
Dip (Bodyweight)
2
AMRAP
RPE 9
3B
Hanging Oblique Knee Raise
2
AMRAP
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 9
4B
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
10 reps
RPE 8
1B
Pull-Up (Bodyweight)
2
3-5 reps
RPE 8
2A
Seated Anterior Delt Press (AD)
1
2
2 reps
8 reps
80%
65%
2B
Meadows Curl
2
8 reps
RPE 10
3A
Dip (Bodyweight)
2
AMRAP
RPE 9
3B
Hanging Oblique Knee Raise
2
AMRAP
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
10 reps
RPE 8
1B
Pull-Up (Bodyweight)
2
3-5 reps
RPE 8
2A
Seated Anterior Delt Press (AD)
1
2
2 reps
8 reps
85%
65%
2B
Meadows Curl
2
8 reps
RPE 10
3A
Dip (Bodyweight)
2
AMRAP
RPE 9
3B
Hanging Oblique Knee Raise
2
AMRAP
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
2 reps
6 reps
70%
65%
1B
Push Up
3
10 reps
RPE 6
2
Barbell Row
2
10 reps
RPE 8
3
Medium Width Bench
2
10 reps
RPE 8
4A
Hyperextension
2
12 reps
RPE 8
4B
French Press
2
10 reps
RPE 8
5A
Upright Row (Dumbbell)
2
12 reps
RPE 8
5B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
2 reps
6 reps
75%
65%
1B
Push Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Barbell Row
2
10 reps
RPE 9
3
Medium Width Bench
2
10 reps
RPE 8.5
4A
Hyperextension
2
12 reps
RPE 9
4B
French Press
2
10 reps
RPE 9
5A
Upright Row (Dumbbell)
2
12 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
2 reps
6 reps
80%
65%
1B
Push Up
3
10 reps
RPE 8
2
Barbell Row
2
10 reps
RPE 9
3
Medium Width Bench
2
10 reps
RPE 9
4A
Hyperextension
2
12 reps
RPE 10
4B
French Press
2
10 reps
RPE 10
5A
Upright Row (Dumbbell)
2
12 reps
RPE 10
5B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
2 reps
6 reps
85%
65%
1B
Push Up
3
10 reps
RPE 8
2
Barbell Row
2
10 reps
RPE 9
3
Medium Width Bench
2
10 reps
RPE 9
4A
Hyperextension
2
12 reps
RPE 10
4B
French Press
2
10 reps
RPE 10
5A
Upright Row (Dumbbell)
2
12 reps
RPE 10
5B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1A
Squat (Low Bar)1 Set
2 Sets
2 Reps
6 Reps
70%
65%
1B
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
8 Reps
8 Reps
-
@8.5
-
2A
Bench Press (Paused)2 Sets
6 Reps
@6.5
2B
Kroc Row2 Sets
10-15 Reps
@8
3
Belt Squat2 Sets
10 Reps
@7
4A
Pull-Up (Bodyweight)2 Sets
4-20 Reps
@8
4B
Hanging Oblique Knee Raise2 Sets
6-15 Reps
@8
Day 2
1
Bench Press (Paused)1 Set
2 Sets
2 Reps
6 Reps
70%
65%
2A
Romanian Deadlift (Barbell)2 Sets
6 Reps
70%
2B
Standing Shoulder Press (Dumbbell)2 Sets
8 Reps
@8
3A
Chest Fly (Dumbbell)2 Sets
12 Reps
@8
3B
Upright Row (Dumbbell)2 Sets
12 Reps
@8
4A
Single Arm Tricep Extension (Cable)2 Sets
1 Set
10 Reps
30 Reps
@8
@8
4B
Lying Leg Raise2 Sets
6-12 Reps
@8
Day 3
1A
Safety Bar Squat2 Sets
10 Reps
@7
1B
Pull-Up (Bodyweight)2 Sets
3-5 Reps
@6
2A
Seated Anterior Delt Press (AD)1 Set
2 Sets
2 Reps
8 Reps
70%
65%
2B
Meadows Curl2 Sets
8 Reps
@8
3A
Dip (Bodyweight)2 Sets
AMRAP
@8
3B
Hanging Oblique Knee Raise2 Sets
AMRAP
@8
4A
Reverse Bicep Curl (EZ Bar)2 Sets
15 Reps
@8
4B
Bicep Curl (EZ Bar)2 Sets
10 Reps
@8
Day 4
1A
Deadlift (Barbell)1 Set
2 Sets
2 Reps
6 Reps
70%
65%
1B
Push Up3 Sets
10 Reps
@6
2
Barbell Row2 Sets
10 Reps
@8
3
Medium Width Bench2 Sets
10 Reps
@8
4A
Hyperextension2 Sets
12 Reps
@8
4B
French Press2 Sets
10 Reps
@8
5A
Upright Row (Dumbbell)2 Sets
12 Reps
@8
5B
Reverse Abs Crunch (Bodyweight)2 Sets
AMRAP
@8