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Powerbuilding on a Cut

by Filipe M.

Program Description

Unlock your strength and sculpt your physique with "Powerbuilding on a Cut," a dynamic 9-week program designed for those looking to maintain muscle while shedding fat. Train four days a week with a balanced blend of powerlifting and bodybuilding techniques, ensuring you build strength and definition simultaneously. Each session is strategically crafted to maximize your results, making it perfect for anyone serious about achieving their fitness goals without sacrificing gains. Get ready to transform your body and elevate your performance!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 19, 2026 04:51
  • Last Edited
    Jan 19, 2026 04:52
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12%
Quadriceps
11.9%
Front Delts
10.9%
Triceps
10.5%
Glutes
10.1%
Abs
7.2%
Chest
6.6%
Middle Delts
6.6%
Upper Back
5.9%
Lats
3.9%
Biceps
3.8%
Lower Back
2.9%
Calves
2.4%
Rear Delts
2.2%
Adductors
1.1%
Abductors
1%
Forearms
0.9%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
4 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
3
8-10 reps
RPE 8
4
Leg Curl
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
4 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
3
8-10 reps
RPE 8
4
Leg Curl
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
3 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Hack Squat
3
8-10 reps
RPE 9
4
Leg Curl
3
8-10 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
3 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Hack Squat
3
8-10 reps
RPE 9
4
Leg Curl
3
8-10 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
RPE 5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 5
3
Hack Squat
1
10 reps
-
4
Leg Curl
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8.5
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8.5
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 6
2
Lat Pulldown
2
8 reps
RPE 6
3
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 9
4
Tricep Rope Push Down (Cable)
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 8
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Hanging Leg Raise
3
AMRAP
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 8
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Hanging Leg Raise
3
AMRAP
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 8
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Hanging Leg Raise
3
AMRAP
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 8
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Hanging Leg Raise
3
AMRAP
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Leg Extension
3
8-10 reps
RPE 8
4
Hanging Leg Raise
3
AMRAP
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Leg Extension
3
8-10 reps
RPE 8
4
Hanging Leg Raise
3
AMRAP
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
3
Leg Extension
3
8-10 reps
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
3
Leg Extension
3
8-10 reps
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
50%
2
Leg Press (45 Degrees)
2
10 reps
RPE 5
3
Hanging Leg Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9-10
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9-10
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9-10
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9-10
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9-10
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9-10
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
3
Incline Bench Press (Barbell)
4
6 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9-10
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
3
Incline Bench Press (Barbell)
4
6 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9-10
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
RPE 5
2
Chest Supported Row (Machine)
2
10 reps
RPE 5
3
Incline Bench Press (Barbell)
2
8 reps
RPE 5
4
Lateral Raise (Dumbbell)
1
15 reps
-
5
Face Pull
2
15 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Tempo Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7
@7
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Hack Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
@8
@8
@8
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Hanging Leg Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8-9
@8-9
@8-9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@9-10
@9-10
@9-10
@9-10
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
6
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-