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Full body Powerbuilding - 4 Days/week

by Aswin Pradeep
6 athletes joined

Program Description

A full body power building program for Novice and Intermediate lifters with 80% for volume coming from hypertrophy driven exercises and rest 20% coming from singles, doubles and triples. 6 Week multi linear periodization block with 3 week microcycles is designed to carry forward till late intermediate level strength with minimal changes.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 12, 2024 06:33
  • Last Edited
    Jun 18, 2025 10:14

Summary

Transform your physique with this comprehensive 6-week Full Body Powerbuilding program, designed for four days a week of intense training. Each session combines heavy compound lifts like squats and deadlifts with targeted accessory work, ensuring balanced muscle growth and strength development. You'll push your limits with supersets and progressive overload, maximizing your time in the gym while building muscle and power. Get ready to elevate your training and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
75%
2A
Bench Press (Barbell)
1
3+ reps
90%
2B
Bench Press (Barbell)
4
3 reps
80%
3A
Pendlay Row
1
2+ reps
92.5%
3B
Pendlay Row
5
2 reps
82.5%
4
Stiff Leg Deadlift
2
12+ reps
RPE 10
5
Lateral Raise (Cable)
2
12+ reps
RPE 10
6
JM Press
2
12+ reps
RPE 10
7
Wrist Curls
2
20+ reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
20+ reps
RPE 10
9
Leg Extension
2
20+ reps
RPE 10
10
Hip Adductor (Machine)
2
20+ reps
RPE 10
11
Abs Crunch (Machine)
2
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
80%
2A
Bench Press (Barbell)
1
2+ reps
92.5%
2B
Bench Press (Barbell)
5
2 reps
82.5%
3A
Pendlay Row
1
1+ reps
95%
3B
Pendlay Row
9
1 reps
85%
4
Stiff Leg Deadlift
2
10+ reps
RPE 10
5
Lateral Raise (Cable)
2
10+ reps
RPE 10
6
JM Press
2
10+ reps
RPE 10
7
Wrist Curls
3
15 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
9
Leg Extension
3
15 reps
RPE 8
10
Hip Adductor (Machine)
3
15 reps
RPE 8
11
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
85%
2A
Bench Press (Barbell)
1
1+ reps
95%
2B
Bench Press (Barbell)
9
1 reps
85%
3
Pendlay Row
6
6 reps
75%
4
Stiff Leg Deadlift
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
JM Press
3
8 reps
RPE 8
7
Wrist Curls
3
16 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
16 reps
RPE 8
9
Leg Extension
3
16 reps
RPE 8
10
Hip Adductor (Machine)
3
16 reps
RPE 8
11
Abs Crunch (Machine)
3
16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3+ reps
90%
1B
Squat (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
6
6 reps
75%
3
Pendlay Row
6
5 reps
80%
4
Stiff Leg Deadlift
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
8 reps
RPE 8
6
JM Press
4
8 reps
RPE 8
7
Wrist Curls
3
17 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
17 reps
RPE 8
9
Leg Extension
3
17 reps
RPE 8
10
Hip Adductor (Machine)
3
17 reps
RPE 8
11
Abs Crunch (Machine)
3
17 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2+ reps
92.5%
1B
Squat (Barbell)
5
2 reps
82.5%
2
Bench Press (Barbell)
6
5 reps
80%
3
Pendlay Row
6
4 reps
85%
4
Stiff Leg Deadlift
5
8 reps
RPE 8
5
Lateral Raise (Cable)
5
8 reps
RPE 8
6
JM Press
5
8 reps
RPE 8
7
Wrist Curls
3
18 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
18 reps
RPE 8
9
Leg Extension
3
18 reps
RPE 8
10
Hip Adductor (Machine)
3
18 reps
RPE 8
11
Abs Crunch (Machine)
3
18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1+ reps
95%
1B
Squat (Barbell)
9
1 reps
85%
2
Bench Press (Barbell)
6
4 reps
85%
3A
Pendlay Row
1
3+ reps
90%
3B
Pendlay Row
4
3 reps
80%
4
Stiff Leg Deadlift
5
10 reps
RPE 8
5
Lateral Raise (Cable)
5
10 reps
RPE 8
6
JM Press
5
10 reps
RPE 8
7
Wrist Curls
3
19 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
19 reps
RPE 8
9
Leg Extension
3
19 reps
RPE 8
10
Hip Adductor (Machine)
3
19 reps
RPE 8
11
Abs Crunch (Machine)
3
19 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
3+ reps
90%
1B
Deadlift (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
6
6 reps
75%
3
Wide Grip Lat Pulldown
6
5 reps
80%
4
Cossack Squat
2
12+ reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
12+ reps
RPE 10
6
Face Pull
2
12+ reps
RPE 10
7
Standing Calf Raise
2
20+ reps
RPE 10
8
Hip Abductor (Machine)
2
20+ reps
RPE 10
9
Wood Chop
2
20+ reps
RPE 10
10
Cable Angel Progression
2
20+ reps
RPE 10
11
Cable Tib Raises
2
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2+ reps
92.5%
1B
Deadlift (Barbell)
5
2 reps
82.5%
2
Overhead Press (Barbell)
6
5 reps
80%
3
Wide Grip Lat Pulldown
6
4 reps
85%
4
Cossack Squat
2
10+ reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
10+ reps
RPE 10
6
Face Pull
2
10+ reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 8
8
Hip Abductor (Machine)
3
15 reps
RPE 8
9
Wood Chop
3
15 reps
RPE 8
10
Cable Angel Progression
3
15 reps
RPE 8
11
Cable Tib Raises
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1+ reps
95%
1B
Deadlift (Barbell)
9
1 reps
85%
2
Overhead Press (Barbell)
6
4 reps
85%
3A
Wide Grip Lat Pulldown
1
3+ reps
90%
3B
Wide Grip Lat Pulldown
4
3 reps
80%
4
Cossack Squat
3
8 reps
RPE 8
5
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
6
Face Pull
3
8 reps
RPE 8
7
Standing Calf Raise
3
16 reps
RPE 8
8
Hip Abductor (Machine)
3
16 reps
RPE 8
9
Wood Chop
3
16 reps
RPE 8
10
Cable Angel Progression
3
16 reps
RPE 8
11
Cable Tib Raises
3
16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6 reps
75%
2A
Overhead Press (Barbell)
1
3+ reps
90%
2B
Overhead Press (Barbell)
4
3 reps
80%
3A
Wide Grip Lat Pulldown
1
2+ reps
92.5%
3B
Wide Grip Lat Pulldown
5
2 reps
82.5%
4
Cossack Squat
4
8 reps
RPE 8
5
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Standing Calf Raise
3
17 reps
RPE 8
8
Hip Abductor (Machine)
3
17 reps
RPE 8
9
Wood Chop
3
17 reps
RPE 8
10
Cable Angel Progression
3
17 reps
RPE 8
11
Cable Tib Raises
3
17 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
80%
2A
Overhead Press (Barbell)
1
2+ reps
92.5%
2B
Overhead Press (Barbell)
5
2 reps
82.5%
3A
Wide Grip Lat Pulldown
1
1+ reps
95%
3B
Wide Grip Lat Pulldown
9
1 reps
85%
4
Cossack Squat
5
8 reps
RPE 8
5
Incline Chest Fly (Dumbbell)
5
8 reps
RPE 8
6
Face Pull
5
8 reps
RPE 8
7
Standing Calf Raise
3
18 reps
RPE 8
8
Hip Abductor (Machine)
3
18 reps
RPE 8
9
Wood Chop
3
18 reps
RPE 8
10
Cable Angel Progression
3
18 reps
RPE 8
11
Cable Tib Raises
3
18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
85%
2A
Overhead Press (Barbell)
1
1+ reps
95%
2B
Overhead Press (Barbell)
9
1 reps
85%
3
Wide Grip Lat Pulldown
6
6 reps
75%
4
Cossack Squat
5
10 reps
RPE 8
5
Incline Chest Fly (Dumbbell)
5
10 reps
RPE 8
6
Face Pull
5
10 reps
RPE 8
7
Standing Calf Raise
3
19 reps
RPE 8
8
Hip Abductor (Machine)
3
19 reps
RPE 8
9
Wood Chop
3
19 reps
RPE 8
10
Cable Angel Progression
3
19 reps
RPE 8
11
Cable Tib Raises
3
19 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
3+ reps
90%
1B
Front Squat (Barbell)
4
3 reps
80%
2
Incline Bench Press (Dumbbell)
6
6 reps
75%
3
Barbell Row
6
5 reps
80%
4
B-Stance Romanian Deadlift (Dumbbell)
2
12+ reps
RPE 10
5
Lateral Raise (Cable)
2
12+ reps
RPE 10
6
JM Press
2
12+ reps
RPE 10
7
Wrist Curls
2
20+ reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
20+ reps
RPE 10
9
Abs Crunch (Machine)
2
20+ reps
RPE 10
10
Turkish Get Up
2
5 reps
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2+ reps
92.5%
1B
Front Squat (Barbell)
5
2 reps
82.5%
2
Incline Bench Press (Dumbbell)
6
5 reps
80%
3
Barbell Row
6
4 reps
85%
4
B-Stance Romanian Deadlift (Dumbbell)
2
10+ reps
RPE 10
5
Lateral Raise (Cable)
2
10+ reps
RPE 10
6
JM Press
2
10+ reps
RPE 10
7
Wrist Curls
3
15 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
9
Abs Crunch (Machine)
3
15 reps
RPE 8
10
Turkish Get Up
2
15 mins
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1+ reps
95%
1B
Front Squat (Barbell)
9
1 reps
85%
2
Incline Bench Press (Dumbbell)
6
4 reps
85%
3A
Barbell Row
1
3+ reps
90%
3B
Barbell Row
4
3 reps
80%
4
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
JM Press
3
8 reps
RPE 8
7
Wrist Curls
3
16 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
16 reps
RPE 8
9
Abs Crunch (Machine)
3
16 reps
RPE 8
10
Turkish Get Up
2
14 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
6 reps
75%
2A
Incline Bench Press (Dumbbell)
1
3+ reps
90%
2B
Incline Bench Press (Dumbbell)
4
3 reps
80%
3A
Barbell Row
1
2+ reps
92.5%
3B
Barbell Row
5
2 reps
82.5%
4
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
8 reps
RPE 8
6
JM Press
4
8 reps
RPE 8
7
Wrist Curls
3
17 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
17 reps
RPE 8
9
Abs Crunch (Machine)
3
17 reps
RPE 8
10
Turkish Get Up
2
12 mins
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
5 reps
80%
2A
Incline Bench Press (Dumbbell)
1
2+ reps
92.5%
2B
Incline Bench Press (Dumbbell)
5
2 reps
82.5%
3A
Barbell Row
1
1+ reps
95%
3B
Barbell Row
9
1 reps
85%
4
B-Stance Romanian Deadlift (Dumbbell)
5
8 reps
RPE 8
5
Lateral Raise (Cable)
5
8 reps
RPE 8
6
JM Press
5
8 reps
RPE 8
7
Wrist Curls
3
18 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
18 reps
RPE 8
9
Abs Crunch (Machine)
3
18 reps
RPE 8
10
Turkish Get Up
2
11 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
4 reps
85%
2A
Incline Bench Press (Dumbbell)
1
1+ reps
95%
2B
Incline Bench Press (Dumbbell)
9
1 reps
85%
3
Barbell Row
6
6 reps
75%
4
B-Stance Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
5
Lateral Raise (Cable)
5
10 reps
RPE 8
6
JM Press
5
10 reps
RPE 8
7
Wrist Curls
3
19 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
19 reps
RPE 8
9
Abs Crunch (Machine)
3
19 reps
RPE 8
10
Turkish Get Up
2
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
1
3+ reps
90%
1B
Upright Row (Barbell)
4
3 reps
80%
2A
Lat Pulldown (Close Grip)
1
2+ reps
92.5%
2B
Lat Pulldown (Close Grip)
5
2 reps
82.5%
3
Reverse Lunge (Dumbbell)
2
12+ reps
RPE 10
4
Incline Chest Fly
2
12+ reps
RPE 10
5
Face Pull
2
12+ reps
RPE 10
6
Standing Calf Raise
2
20+ reps
RPE 10
7
Leg Curl
2
20+ reps
RPE 10
8
Wood Chop
2
20+ reps
RPE 10
9
Hip Abductor (Machine)
2
20+ reps
RPE 10
10
Farmer's Walk (Weighted)
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
1
2+ reps
92.5%
1B
Upright Row (Barbell)
5
2 reps
82.5%
2A
Lat Pulldown (Close Grip)
1
1+ reps
95%
2B
Lat Pulldown (Close Grip)
9
1 reps
85%
3
Reverse Lunge (Dumbbell)
2
10+ reps
RPE 10
4
Incline Chest Fly
2
10+ reps
RPE 10
5
Face Pull
2
10+ reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 8
7
Leg Curl
3
15 reps
RPE 8
8
Wood Chop
3
15 reps
RPE 8
9
Hip Abductor (Machine)
3
15 reps
RPE 8
10
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
1
1+ reps
95%
1B
Upright Row (Barbell)
9
1 reps
85%
2
Lat Pulldown (Close Grip)
6
6 reps
75%
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
4
Incline Chest Fly
3
8 reps
RPE 8
5
Face Pull
3
8 reps
RPE 8
6
Standing Calf Raise
3
16 reps
RPE 8
7
Leg Curl
3
16 reps
RPE 8
8
Wood Chop
3
16 reps
RPE 8
9
Hip Abductor (Machine)
3
16 reps
RPE 8
10
Farmer's Walk (Weighted)
3
0.8 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
6
6 reps
75%
2
Lat Pulldown (Close Grip)
6
5 reps
80%
3
Reverse Lunge (Dumbbell)
4
8 reps
RPE 8
4
Incline Chest Fly
4
8 reps
RPE 8
5
Face Pull
4
8 reps
RPE 8
6
Standing Calf Raise
3
17 reps
RPE 8
7
Leg Curl
3
17 reps
RPE 8
8
Wood Chop
3
17 reps
RPE 8
9
Hip Abductor (Machine)
3
17 reps
RPE 8
10
Farmer's Walk (Weighted)
3
0.85 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
6
5 reps
80%
2
Lat Pulldown (Close Grip)
6
4 reps
85%
3
Reverse Lunge (Dumbbell)
5
8 reps
RPE 8
4
Incline Chest Fly
5
8 reps
RPE 8
5
Face Pull
5
8 reps
RPE 8
6
Standing Calf Raise
3
18 reps
RPE 8
7
Leg Curl
3
18 reps
RPE 8
8
Wood Chop
3
18 reps
RPE 8
9
Hip Abductor (Machine)
3
18 reps
RPE 8
10
Farmer's Walk (Weighted)
3
0.9 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
6
4 reps
85%
2A
Lat Pulldown (Close Grip)
1
3+ reps
90%
2B
Lat Pulldown (Close Grip)
4
3 reps
80%
3
Reverse Lunge (Dumbbell)
5
10 reps
RPE 8
4
Incline Chest Fly
5
10 reps
RPE 8
5
Face Pull
5
10 reps
RPE 8
6
Standing Calf Raise
3
19 reps
RPE 8
7
Leg Curl
3
19 reps
RPE 8
8
Wood Chop
3
19 reps
RPE 8
9
Hip Abductor (Machine)
3
19 reps
RPE 8
10
Farmer's Walk (Weighted)
3
0.95 mins
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
6 Sets
6 Reps
75%
2A
Bench Press (Barbell)
1 Set
3+ Reps
90%
2B
Bench Press (Barbell)
4 Sets
3 Reps
80%
3A
Pendlay Row
1 Set
2+ Reps
92.5%
3B
Pendlay Row
5 Sets
2 Reps
82.5%
4
Stiff Leg Deadlift
2 Sets
12+ Reps
@10
5
Lateral Raise (Cable)
2 Sets
12+ Reps
@10
6
JM Press
2 Sets
12+ Reps
@10
7
Wrist Curls
2 Sets
20+ Reps
@10
8
Reverse Wrist Curl (Dumbbell)
2 Sets
20+ Reps
@10
9
Leg Extension
2 Sets
20+ Reps
@10
10
Hip Adductor (Machine)
2 Sets
20+ Reps
@10
11
Abs Crunch (Machine)
2 Sets
20+ Reps
@10
Day 2
1A
Deadlift (Barbell)
1 Set
3+ Reps
90%
1B
Deadlift (Barbell)
4 Sets
3 Reps
80%
2
Overhead Press (Barbell)
6 Sets
6 Reps
75%
3
Wide Grip Lat Pulldown
6 Sets
5 Reps
80%
4
Cossack Squat
2 Sets
12+ Reps
@10
5
Incline Chest Fly (Dumbbell)
2 Sets
12+ Reps
@10
6
Face Pull
2 Sets
12+ Reps
@10
7
Standing Calf Raise
2 Sets
20+ Reps
@10
8
Hip Abductor (Machine)
2 Sets
20+ Reps
@10
9
Wood Chop
2 Sets
20+ Reps
@10
10
Cable Angel Progression
2 Sets
20+ Reps
@10
11
Cable Tib Raises
2 Sets
20+ Reps
@10
Day 3
1A
Front Squat (Barbell)
1 Set
3+ Reps
90%
1B
Front Squat (Barbell)
4 Sets
3 Reps
80%
2
Incline Bench Press (Dumbbell)
6 Sets
6 Reps
75%
3
Barbell Row
6 Sets
5 Reps
80%
4
B-Stance Romanian Deadlift (Dumbbell)
2 Sets
12+ Reps
@10
5
Lateral Raise (Cable)
2 Sets
12+ Reps
@10
6
JM Press
2 Sets
12+ Reps
@10
7
Wrist Curls
2 Sets
20+ Reps
@10
8
Reverse Wrist Curl (Dumbbell)
2 Sets
20+ Reps
@10
9
Abs Crunch (Machine)
2 Sets
20+ Reps
@10
10
Turkish Get Up
2 Sets
5 Reps
@5-6
Day 4
1A
Upright Row (Barbell)
1 Set
3+ Reps
90%
1B
Upright Row (Barbell)
4 Sets
3 Reps
80%
2A
Lat Pulldown (Close Grip)
1 Set
2+ Reps
92.5%
2B
Lat Pulldown (Close Grip)
5 Sets
2 Reps
82.5%
3
Reverse Lunge (Dumbbell)
2 Sets
12+ Reps
@10
4
Incline Chest Fly
2 Sets
12+ Reps
@10
5
Face Pull
2 Sets
12+ Reps
@10
6
Standing Calf Raise
2 Sets
20+ Reps
@10
7
Leg Curl
2 Sets
20+ Reps
@10
8
Wood Chop
2 Sets
20+ Reps
@10
9
Hip Abductor (Machine)
2 Sets
20+ Reps
@10
10
Farmer's Walk (Weighted)
2 Sets
1 mins
@10