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Silas' 4-Day Powerbuilding LPPL Split

by Silas N.

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
    Mar 06, 2025 08:19
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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