Program Description
To gain strength and muscle mass
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout90 minutes
- CreatedFeb 16, 2024 03:04
- Last EditedJun 18, 2025 08:17

Summary
Unleash your strength with the Powerbuilding program, designed to sculpt your physique and boost your lifting performance over 5 weeks. Committing just 4 days a week, you'll engage in a balanced mix of powerlifting and bodybuilding techniques, focusing on compound movements like the bench press and deadlift, complemented by targeted accessory work. This program is perfect for those ready to elevate their training intensity and maximize muscle growth. Get ready to challenge yourself and see real results!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
4
Skull Crusher
4
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 9
6
One Arm Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
AD Press
3
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
1
1
5-8 reps
5-8 reps
10-15 reps
RPE 9.5
RPE 10
RPE 8
5
Skull Crusher
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 9
7A
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7B
Front Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
AD Press
3
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
1
1
5-8 reps
5-8 reps
10-15 reps
RPE 9.5
RPE 10
RPE 8
5
Skull Crusher
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 9
7A
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7B
Front Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
AD Press
3
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
1
1
5-8 reps
5-8 reps
10-15 reps
RPE 9.5
RPE 10
RPE 8
5
Skull Crusher
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 9
7A
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7B
Front Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
AD Press
3
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
1
1
5-8 reps
5-8 reps
10-15 reps
RPE 9.5
RPE 10
RPE 8
5
Skull Crusher
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 9
7A
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7B
Front Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
RPE 9
2
Barbell Row
4
6-10 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
-
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Face Pull
2
10-15 reps
RPE 10
6
Bicep Curl (Cable)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
2-5 reps
1-5 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Shrug (Barbell)
2
5-10 reps
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
2-5 reps
1-5 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Shrug (Barbell)
2
5-10 reps
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
2-5 reps
1-5 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Shrug (Barbell)
2
5-10 reps
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
2-5 reps
1-5 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Shrug (Barbell)
2
5-10 reps
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
2
Bicep Curl (Barbell)
4
4-6 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Bayesian Curl
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Wrist Curls
3
8-12 reps
RPE 10
8
Wrist Curls
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
2
10-15 reps
RPE 10
7
Single Arm Pushdown
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
2
10-15 reps
RPE 10
7
Single Arm Pushdown
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
2
10-15 reps
RPE 10
7
Single Arm Pushdown
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
2
10-15 reps
RPE 10
7
Single Arm Pushdown
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Sissy Squat (Weighted)
3
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-10 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Good Morning
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-10 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Good Morning
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-10 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Good Morning
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-10 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Good Morning
3
8-12 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
4-6 Reps
@9
2
Incline Bench Press (Dumbbell)2 Sets
6-12 Reps
@10
3
Seated Shoulder Press (Dumbbell)3 Sets
6-12 Reps
@10
4
Skull Crusher4 Sets
8-12 Reps
@10
5
Chest Fly (Cable)2 Sets
10-15 Reps
@9
6
One Arm Lateral Raise (Dumbbell)4 Sets
12-15 Reps
@10
Day 2
1
Deadlift (Barbell)5 Sets
3-5 Reps
@9
2
Barbell Row4 Sets
6-10 Reps
@10
3
Lat Pulldown (Neutral Grip)1 Set
-
4
Rear Delt Fly (Machine)2 Sets
8-12 Reps
@10
5
Face Pull2 Sets
10-15 Reps
@10
6
Bicep Curl (Cable)4 Sets
8-12 Reps
@10
Day 3
1
Bench Press (Close Grip)3 Sets
1 Set
4-6 Reps
4-6 Reps
@9
@10
2
Bicep Curl (Barbell)4 Sets
4-6 Reps
@10
3
Tricep Pushdown (Cable)2 Sets
8-12 Reps
@10
4
Bayesian Curl2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)2 Sets
10-15 Reps
@10
6
Preacher Curl (Dumbbell)2 Sets
10-15 Reps
@10
7
Wrist Curls3 Sets
8-12 Reps
@10
8
Wrist Curls3 Sets
8-12 Reps
@10
Day 4
1
Squat (Barbell)5 Sets
4-6 Reps
@9
2
Leg Press (45 Degrees)3 Sets
8-12 Reps
@10
3
Leg Curl3 Sets
8-12 Reps
@10
4
Sissy Squat (Weighted)3 Sets
10-15 Reps
@10
5
Calf Raise (Leg Press)4 Sets
15-20 Reps
@10