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Powerbulding ODBS

by khairul naqiyuddin
1 athletes joined

Program Description

Aim for linear increase strength in powerlifting (overhead press, deadlift, bench press and barbell squat) and at the same time, some hypertrophy and isolation

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 05, 2024 06:13
  • Last Edited
    Jun 18, 2025 12:24

Summary

Unleash your strength with the Powerbuilding ODBS program, a dynamic 4-week plan designed for serious lifters looking to build muscle and power. Comprising four training days each week, you'll tackle compound lifts like the deadlift and bench press, complemented by targeted accessory work to maximize gains. This program combines high-intensity sets with varied rep ranges to challenge your limits and promote muscle growth. Equip yourself with a full gym and get ready to elevate your training to new heights!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.1%
Hamstrings
10.1%
Chest
10.1%
Front Delts
10.1%
Triceps
10.1%
Middle Delts
7.6%
Glutes
7.1%
Upper Back
6.6%
Abs
5.6%
Lats
4.5%
Biceps
4.5%
Calves
2.5%
Rear Delts
2.5%
Lower Back
2%
Adductors
2%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
3
10-15 reps
60%
3
Incline Chest Press (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Face Pull
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
3
10-15 reps
60%
3
Incline Chest Press (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Face Pull
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
3
10-15 reps
60%
3
Incline Chest Press (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Face Pull
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
2
Overhead Press (Barbell)
3
10-15 reps
60%
3
Incline Chest Press (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Face Pull
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
3
12 reps
60%
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
3
12 reps
60%
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
3
12 reps
60%
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
2
Deadlift (Barbell)
3
12 reps
60%
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
3
10-15 reps
60%
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
3
10-15 reps
60%
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
3
10-15 reps
60%
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
2
Bench Press (Barbell)
3
10-15 reps
60%
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
3
10-15 reps
60%
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
3
10-15 reps
60%
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
3
10-15 reps
60%
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
2
Squat (Barbell)
3
10-15 reps
60%
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
3 Sets
12 Reps
60%
3
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Seated Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
3 Sets
10-15 Reps
60%
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
3 Sets
10-15 Reps
60%
3
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Cable Crunch
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
3 Sets
10-15 Reps
60%
3
Incline Chest Press (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Face Pull
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9