Heavy Duty power building

by Wy St

2 athletes joined

Program Description

This program is based on the philosophy of Mike Menzer which is 1 set all the way to failure and beyond. This is a POWERbuilding plan. I have made this program to test if the HIIT philosophy will work for powerlifting and getting stronger. That is why it is only four week so that you can see if it works for you (pls let me know if it dose). For SBD try to increase 5lbs a day for bench and 10 lbs a day for squat and dead. Make sure that all the body building exercises are with like 3 second assentrick phase.

Program Overview

Level
Intermediate
Goal
Powerbuilding, Powerlifting, Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
May 17, 2024 02:25
Last Edited
Jun 18, 2025 08:08

Summary

Unleash your strength with the Heavy Duty Power Building program! Over the course of 4 weeks, this 4-day split focuses on building muscle and power through compound lifts like squats, bench presses, and deadlifts. Each session is designed to challenge you with high-intensity sets, ensuring you push your limits and see real progress. Perfect for those with a garage gym setup, this program will elevate your training and help you achieve your strength goals. Get ready to transform your physique and boost your confidence!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

4 reps

RPE 10

Sumo Deadlift (Barbell)

4 reps

RPE 10

Pull-Up (Weighted)

8 reps

RPE 10

Pull-Up (Assisted)

12 reps

Bent Over Row (Barbell, Paused)

8 reps

RPE 10

Lat Pulldown

8 reps

Seated Dumbbell Curl

10 reps

Day 1

Bench Press (Barbell)

4 reps

RPE 10

Sumo Deadlift (Barbell)

4 reps

RPE 10

Pull-Up (Weighted)

8 reps

RPE 10

Pull-Up (Assisted)

12 reps

Bent Over Row (Barbell, Paused)

8 reps

RPE 10

Lat Pulldown

8 reps

Seated Dumbbell Curl

10 reps

Day 1

Bench Press (Barbell)

4 reps

RPE 10

Sumo Deadlift (Barbell)

4 reps

RPE 10

Pull-Up (Weighted)

8 reps

RPE 10

Pull-Up (Assisted)

12 reps

Bent Over Row (Barbell, Paused)

8 reps

RPE 10

Lat Pulldown

8 reps

Seated Dumbbell Curl

10 reps

Day 1

Bench Press (Barbell)

4 reps

RPE 10

Sumo Deadlift (Barbell)

4 reps

RPE 10

Pull-Up (Weighted)

8 reps

RPE 10

Pull-Up (Assisted)

12 reps

Bent Over Row (Barbell, Paused)

8 reps

RPE 10

Lat Pulldown

8 reps

Seated Dumbbell Curl

10 reps

Day 2

Squat (Low Bar)

4 reps

RPE 10

Bench Press (Paused)

6 reps

RPE 8.5

Incline Bench Press (Dumbbell)

8 reps

RPE 10

Incline Chest Press (Machine)

10 reps

Lateral Raise (Dumbbell)

10 reps

JM Press

8 reps

One Arm Lateral Raise (Cable)

12 reps

Day 2

Squat (Low Bar)

4 reps

RPE 10

Bench Press (Paused)

6 reps

RPE 8.5

Incline Bench Press (Dumbbell)

8 reps

RPE 10

Incline Chest Press (Machine)

10 reps

Lateral Raise (Dumbbell)

10 reps

JM Press

8 reps

One Arm Lateral Raise (Cable)

12 reps

Day 2

Squat (Low Bar)

4 reps

RPE 10

Bench Press (Paused)

6 reps

RPE 8.5

Incline Bench Press (Dumbbell)

8 reps

RPE 10

Incline Chest Press (Machine)

10 reps

Lateral Raise (Dumbbell)

10 reps

JM Press

8 reps

One Arm Lateral Raise (Cable)

12 reps

Day 2

Squat (Low Bar)

4 reps

RPE 10

Bench Press (Paused)

6 reps

RPE 8.5

Incline Bench Press (Dumbbell)

8 reps

RPE 10

Incline Chest Press (Machine)

10 reps

Lateral Raise (Dumbbell)

10 reps

JM Press

8 reps

One Arm Lateral Raise (Cable)

12 reps

Day 3

Bench Press (Barbell)

4 reps

RPE 10

Sumo Deadlift (Barbell)

4 reps

RPE 10

V-Handle Tricep Pushdown (Cable)

10 reps

Strict Curl

8 reps

JM Press

8 reps

Seated Dumbbell Curl

10 reps

Overhead Extension (Dumbbell)

8 reps

Day 3

Bench Press (Barbell)

4 reps

RPE 10

Sumo Deadlift (Barbell)

4 reps

RPE 10

V-Handle Tricep Pushdown (Cable)

10 reps

Strict Curl

8 reps

JM Press

8 reps

Seated Dumbbell Curl

10 reps

Overhead Extension (Dumbbell)

8 reps

Day 3

Bench Press (Barbell)

4 reps

RPE 10

Sumo Deadlift (Barbell)

4 reps

RPE 10

V-Handle Tricep Pushdown (Cable)

10 reps

Strict Curl

8 reps

JM Press

8 reps

Seated Dumbbell Curl

10 reps

Overhead Extension (Dumbbell)

8 reps

Day 3

Bench Press (Barbell)

4 reps

RPE 10

Sumo Deadlift (Barbell)

4 reps

RPE 10

V-Handle Tricep Pushdown (Cable)

10 reps

Strict Curl

8 reps

JM Press

8 reps

Seated Dumbbell Curl

10 reps

Overhead Extension (Dumbbell)

8 reps

Day 4

Squat (Low Bar)

4 reps

RPE 10

Platz Squat

12 reps

Hack Squat

8 reps

Leg Curl

8 reps

Leg Extension

12 reps

Day 4

Squat (Low Bar)

4 reps

RPE 10

Platz Squat

12 reps

Hack Squat

8 reps

Leg Curl

8 reps

Leg Extension

12 reps

Day 4

Squat (Low Bar)

4 reps

RPE 10

Platz Squat

12 reps

Hack Squat

8 reps

Leg Curl

8 reps

Leg Extension

12 reps

Day 4

Squat (Low Bar)

4 reps

RPE 10

Platz Squat

12 reps

Hack Squat

8 reps

Leg Curl

8 reps

Leg Extension

12 reps

Day 2

Squat (Low Bar)

1 Set

4 Reps

@10

Bench Press (Paused)

1 Set

6 Reps

@8.5

Incline Bench Press (Dumbbell)

1 Set

8 Reps

@10

Incline Chest Press (Machine)

1 Set

10 Reps

Lateral Raise (Dumbbell)

1 Set

10 Reps

JM Press

1 Set

8 Reps

One Arm Lateral Raise (Cable)

1 Set

12 Reps

Day 1

Bench Press (Barbell)

1 Set

4 Reps

@10

Sumo Deadlift (Barbell)

1 Set

4 Reps

@10

Pull-Up (Weighted)

1 Set

8 Reps

@10

Pull-Up (Assisted)

1 Set

12 Reps

Bent Over Row (Barbell, Paused)

1 Set

8 Reps

@10

Lat Pulldown

1 Set

8 Reps

Seated Dumbbell Curl

1 Set

10 Reps

Day 3

Bench Press (Barbell)

1 Set

4 Reps

@10

Sumo Deadlift (Barbell)

1 Set

4 Reps

@10

V-Handle Tricep Pushdown (Cable)

1 Set

10 Reps

Strict Curl

1 Set

8 Reps

JM Press

1 Set

8 Reps

Seated Dumbbell Curl

1 Set

10 Reps

Overhead Extension (Dumbbell)

1 Set

8 Reps

Day 4

Squat (Low Bar)

1 Set

4 Reps

@10

Platz Squat

1 Set

12 Reps

Hack Squat

1 Set

8 Reps

Leg Curl

1 Set

8 Reps

Leg Extension

1 Set

12 Reps