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Silas' 4-Day Powerbuilding LPPL Split

by Silas N.
1 athletes joined

Program Description

For those who have a slower recovery but have very good mind-muscle connection and know their bodies. You will get stronger and more esthetically pleasing through this program. There is a large emphasis that you actually rest on the rest days. It is recommended that each day be paired with 30 minutes of non-vigorous cardio, a 15-minute sauna session, and 15 minutes of stretching afterward.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 06, 2025 07:37
  • Last Edited
    Aug 30, 2025 03:41

Summary

Unlock your strength potential with Silas' 4-Day Powerbuilding LPPL Split! Over five weeks, you'll engage in a balanced routine that combines powerlifting and bodybuilding techniques, focusing on major lifts and accessory work to enhance muscle growth and power. Each week features targeted sessions for legs, push, pull, and core, ensuring comprehensive development. With a full gym setup, you’ll tackle exercises like barbell squats and bench presses, pushing your limits and achieving impressive gains. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.6%
Triceps
10.2%
Upper Back
9.4%
Biceps
9.3%
Lats
9%
Chest
8.5%
Quadriceps
7.3%
Abs
6.4%
Glutes
6.1%
Calves
5.8%
Front Delts
5.5%
Rear Delts
3.9%
Lower Back
3.3%
Middle Delts
2.2%
Adductors
1.3%
Forearms
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2-4 reps
RPE 10
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Decline Crunch (Weighted)
2
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2-4 reps
RPE 10
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Decline Crunch (Weighted)
2
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2-4 reps
RPE 10
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Decline Crunch (Weighted)
2
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2-4 reps
RPE 10
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Decline Crunch (Weighted)
2
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
10 reps
RPE 10
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2-5 reps
RPE 10
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 10
RPE 8
4
Shoulder Press (Machine)
3
8-12 reps
RPE 10
5
Chest Fly (Cable)
3
8-12 reps
RPE 10
6
Y Raise
3
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
9
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2-5 reps
RPE 10
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 10
RPE 8
4
Shoulder Press (Machine)
3
8-12 reps
RPE 10
5
Chest Fly (Cable)
3
8-12 reps
RPE 10
6
Y Raise
3
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
9
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2-5 reps
RPE 10
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 10
RPE 8
4
Shoulder Press (Machine)
3
8-12 reps
RPE 10
5
Chest Fly (Cable)
3
8-12 reps
RPE 10
6
Y Raise
3
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
9
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2-5 reps
RPE 10
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 10
RPE 8
4
Shoulder Press (Machine)
3
8-12 reps
RPE 10
5
Chest Fly (Cable)
3
8-12 reps
RPE 10
6
Y Raise
3
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
9
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
10 reps
RPE 10
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
2
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Pullover (Dumbbell)
2
8-12 reps
RPE 10
5
Face Pull
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Face Away Cable Curl
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
2
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Pullover (Dumbbell)
2
8-12 reps
RPE 10
5
Face Pull
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Face Away Cable Curl
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
2
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Pullover (Dumbbell)
2
8-12 reps
RPE 10
5
Face Pull
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Face Away Cable Curl
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
2
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Pullover (Dumbbell)
2
8-12 reps
RPE 10
5
Face Pull
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Face Away Cable Curl
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
10 reps
RPE 10
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2-5 reps
2-5 reps
RPE 10
RPE 9.5
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2-5 reps
2-5 reps
RPE 10
RPE 9.5
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2-5 reps
2-5 reps
RPE 10
RPE 9.5
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2-5 reps
2-5 reps
RPE 10
RPE 9.5
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2-4 Reps
@10
2
Squat (Paused)
2 Sets
5 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
4 Sets
8-12 Reps
@10
6
Decline Crunch (Weighted)
2 Sets
8-20 Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
2-5 Reps
@10
2
Larsen Press (Barbell)
2 Sets
10 Reps
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
@8
@10
@8
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
@10
5
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
6
Y Raise
3 Sets
8-12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@10
8
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
9
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
Day 3
1
Lat Pulldown
1 Set
1 Set
2 Sets
2 Sets
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
@10
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Pullover (Dumbbell)
2 Sets
8-12 Reps
@10
5
Face Pull
3 Sets
8-12 Reps
@10
6
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
8
Face Away Cable Curl
3 Sets
8-12 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
2-5 Reps
2-5 Reps
@10
@9.5
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8
3
Lying Leg Curl
3 Sets
8-12 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
4 Sets
8-12 Reps
@10
6
Abs Crunch (Machine)
3 Sets
8-12 Reps
@10