logo
BoostcampPNG

[ 60 MIN OR BUST! ] 4 Day Powerbuilding

by J B.
1 athletes joined

Program Description

Efficient Hypertrophy & Strength Program A time-smart workout plan for muscle growth and strength gains, cutting out fluff while maximizing progress. Progression Methods: 1. Ethan Maclean’s Linear Approach Start at the lower rep range, then add reps weekly before increasing weight. *Example (3x4-8 Bench Press):* Week 1: 3x4 @ 200lb Week 2: 3x6 @ 200lb Week 3: 3x7 @ 200lb Week 4: 3x8 @ 200lb Week 5: 3x4 @ 210lb (reset & repeat) 2. Alexander Bromley’s Autoregulation (AMRAP-Based) Perform the last set as AMRAP—each extra rep = +1% of your 1RM next week. *Example (1RM = 400lb, hit 10 reps on a 6-rep target):* 4 extra reps → +4% (15lb) to next week’s weight. Deload Every 4-5 Weeks Drop compound lifts to 60% of your previous high; reduce accessory volume/sets. Flexible & Adaptable Swap accessories as needed—tailor it to your goals. Get strong. Grow muscle. No wasted time. Hope it helps. :)

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 05, 2025 12:42
  • Last Edited
    Jul 06, 2025 02:52
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
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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 7
2
Barbell Row
3
5-8 reps
RPE 7
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Dip (Weighted)
3
8-12 reps
RPE 7
5
Bayesian Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Barbell Row
3
5-8 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8-9
2
Barbell Row
3
5-8 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Dip (Weighted)
3
8-12 reps
RPE 8-9
5
Bayesian Curl
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 6
2
Barbell Row
3
5-8 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 6
4
Dip (Weighted)
3
8-12 reps
RPE 6
5
Bayesian Curl
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 7
2
Barbell Row
3
5-8 reps
RPE 7
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Dip (Weighted)
3
8-12 reps
RPE 7
5
Bayesian Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Barbell Row
3
5-8 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8-9
2
Barbell Row
3
5-8 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Dip (Weighted)
3
8-12 reps
RPE 8-9
5
Bayesian Curl
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 6
2
Barbell Row
3
5-8 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 6
4
Dip (Weighted)
3
8-12 reps
RPE 6
5
Bayesian Curl
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 7
2
Barbell Row
3
5-8 reps
RPE 7
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Dip (Weighted)
3
8-12 reps
RPE 7
5
Bayesian Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Barbell Row
3
5-8 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8-9
2
Barbell Row
3
5-8 reps
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8-9
4
Dip (Weighted)
3
8-12 reps
RPE 8-9
5
Bayesian Curl
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 6
2
Barbell Row
3
5-8 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 6
4
Dip (Weighted)
3
8-12 reps
RPE 6
5
Bayesian Curl
3
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 7
3
Hyperextension
3
10-12 reps
RPE 7
4
Lunge (Dumbbell)
2
10-12 reps
RPE 7
5
Standing Calf Raise
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3
Hyperextension
3
10-12 reps
RPE 8
4
Lunge (Dumbbell)
2
10-12 reps
RPE 8
5
Standing Calf Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8-9
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-9
3
Hyperextension
3
10-12 reps
RPE 8-9
4
Lunge (Dumbbell)
2
10-12 reps
RPE 8-9
5
Standing Calf Raise
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 6
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
3
Hyperextension
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
2
10-12 reps
RPE 6
5
Standing Calf Raise
4
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 7
3
Hyperextension
3
10-12 reps
RPE 7
4
Lunge (Dumbbell)
2
10-12 reps
RPE 7
5
Standing Calf Raise
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3
Hyperextension
3
10-12 reps
RPE 8
4
Lunge (Dumbbell)
2
10-12 reps
RPE 8
5
Standing Calf Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8-9
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-9
3
Hyperextension
3
10-12 reps
RPE 8-9
4
Lunge (Dumbbell)
2
10-12 reps
RPE 8-9
5
Standing Calf Raise
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 6
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
3
Hyperextension
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
2
10-12 reps
RPE 6
5
Standing Calf Raise
4
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 7
3
Hyperextension
3
10-12 reps
RPE 7
4
Lunge (Dumbbell)
2
10-12 reps
RPE 7
5
Standing Calf Raise
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3
Hyperextension
3
10-12 reps
RPE 8
4
Lunge (Dumbbell)
2
10-12 reps
RPE 8
5
Standing Calf Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8-9
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-9
3
Hyperextension
3
10-12 reps
RPE 8-9
4
Lunge (Dumbbell)
2
10-12 reps
RPE 8-9
5
Standing Calf Raise
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 6
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
3
Hyperextension
3
10-12 reps
RPE 6
4
Lunge (Dumbbell)
2
10-12 reps
RPE 6
5
Standing Calf Raise
4
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 7
2
Pull-Up (Weighted)
3
4-8 reps
RPE 7
3
Hammer Curl (Cable)
3
10-15 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
6
Face Pull
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Hammer Curl (Cable)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 8-9
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-9
3
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
6
Face Pull
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 6
2
Pull-Up (Weighted)
3
4-8 reps
RPE 6
3
Hammer Curl (Cable)
3
10-15 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6
6
Face Pull
3
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 7
2
Pull-Up (Weighted)
3
4-8 reps
RPE 7
3
Hammer Curl (Cable)
3
10-15 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
6
Face Pull
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Hammer Curl (Cable)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 8-9
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-9
3
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
6
Face Pull
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 6
2
Pull-Up (Weighted)
3
4-8 reps
RPE 6
3
Hammer Curl (Cable)
3
10-15 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6
6
Face Pull
3
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 7
2
Pull-Up (Weighted)
3
4-8 reps
RPE 7
3
Hammer Curl (Cable)
3
10-15 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
6
Face Pull
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Hammer Curl (Cable)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 8-9
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-9
3
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
6
Face Pull
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 6
2
Pull-Up (Weighted)
3
4-8 reps
RPE 6
3
Hammer Curl (Cable)
3
10-15 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6
6
Face Pull
3
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 7
2
Leg Extension
3
10-15 reps
RPE 7
3
Leg Curl
3
10-15 reps
RPE 7
4
Pallof Press
3
10-15 reps
RPE 7
5
Lateral Raise (Cable)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 8
2
Leg Extension
3
10-15 reps
RPE 8
3
Leg Curl
3
10-15 reps
RPE 8
4
Pallof Press
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 8-9
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Pallof Press
3
10-15 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 6
2
Leg Extension
3
10-15 reps
RPE 6
3
Leg Curl
3
10-15 reps
RPE 6
4
Pallof Press
3
10-15 reps
RPE 6
5
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 7
2
Leg Extension
3
10-15 reps
RPE 7
3
Leg Curl
3
10-15 reps
RPE 7
4
Pallof Press
3
10-15 reps
RPE 7
5
Lateral Raise (Cable)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 8
2
Leg Extension
3
10-15 reps
RPE 8
3
Leg Curl
3
10-15 reps
RPE 8
4
Pallof Press
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 8-9
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Pallof Press
3
10-15 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 6
2
Leg Extension
3
10-15 reps
RPE 6
3
Leg Curl
3
10-15 reps
RPE 6
4
Pallof Press
3
10-15 reps
RPE 6
5
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 7
2
Leg Extension
3
10-15 reps
RPE 7
3
Leg Curl
3
10-15 reps
RPE 7
4
Pallof Press
3
10-15 reps
RPE 7
5
Lateral Raise (Cable)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 8
2
Leg Extension
3
10-15 reps
RPE 8
3
Leg Curl
3
10-15 reps
RPE 8
4
Pallof Press
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 8-9
2
Leg Extension
3
10-15 reps
RPE 8-9
3
Leg Curl
3
10-15 reps
RPE 8-9
4
Pallof Press
3
10-15 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 6
2
Leg Extension
3
10-15 reps
RPE 6
3
Leg Curl
3
10-15 reps
RPE 6
4
Pallof Press
3
10-15 reps
RPE 6
5
Lateral Raise (Cable)
3
10-15 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4-8 Reps
@7
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Lat Pulldown
3 Sets
8-12 Reps
@7
4
Dip (Weighted)
3 Sets
8-12 Reps
@7
5
Bayesian Curl
3 Sets
8-12 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
4-8 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@7
3
Hyperextension
3 Sets
10-12 Reps
@7
4
Lunge (Dumbbell)
2 Sets
10-12 Reps
@7
5
Standing Calf Raise
4 Sets
10-15 Reps
@7
Day 3
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
@7
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
@7
3
Hammer Curl (Cable)
3 Sets
10-15 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7
6
Face Pull
3 Sets
10-15 Reps
@7
Day 4
1
Squat (Barbell)
4 Sets
4-8 Reps
@7
2
Leg Extension
3 Sets
10-15 Reps
@7
3
Leg Curl
3 Sets
10-15 Reps
@7
4
Pallof Press
3 Sets
10-15 Reps
@7
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@7