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Power building PPLUL

by Ryan F.

Program Description

Get big get strong

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 23, 2025 07:09
  • Last Edited
    May 25, 2025 08:29
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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
Deadlift (Barbell)
4
4 reps
75%
2
Pull-Up (Weighted)
4
6-10 reps
RPE 7
3
Upright Row (Cable)
4
10-15 reps
-
4
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
75%
2
Pull-Up (Weighted)
4
6-10 reps
RPE 7
3
Upright Row (Cable)
4
10-15 reps
-
4
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
75%
2
Pull-Up (Weighted)
4
6-10 reps
RPE 7
3
Upright Row (Cable)
4
10-15 reps
-
4
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
75%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7
3
Upright Row (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
10-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
10-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
10-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
-
2
Face Pull
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Squat (Barbell)
4
4 reps
-
5
Romanian Deadlift (Barbell)
3
10-15 reps
-
6
Split Squat (Dumbbell)
2
10-15 reps
-
7
Leg Extension
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
-
2
Face Pull
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Squat (Barbell)
4
4 reps
-
5
Romanian Deadlift (Barbell)
3
10-15 reps
-
6
Split Squat (Dumbbell)
2
10-15 reps
-
7
Leg Extension
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
-
2
Face Pull
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Squat (Barbell)
4
4 reps
-
5
Romanian Deadlift (Barbell)
3
10-15 reps
-
6
Split Squat (Dumbbell)
2
10-15 reps
-
7
Leg Extension
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
8 reps
-
1B
Bench Press (Barbell)
4
8 reps
-
2A
Chest Supported Row (Machine)
4
8 reps
-
2B
Seated Anterior Delt Press (AD)
4
8 reps
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Lateral Raise (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
8 reps
-
1B
Bench Press (Barbell)
4
8 reps
-
2A
Chest Supported Row (Machine)
4
8 reps
-
2B
Seated Anterior Delt Press (AD)
4
8 reps
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Lateral Raise (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
8 reps
-
1B
Bench Press (Barbell)
4
8 reps
-
2A
Chest Supported Row (Machine)
4
8 reps
-
2B
Seated Anterior Delt Press (AD)
4
8 reps
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Lateral Raise (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
8 reps
-
1B
Bench Press (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10 reps
-
2
Face Pull
3
12 reps
-
3
Preacher Curl (EZ Bar)
3
8 reps
-
4
Deadlift (Barbell)
4
4 reps
-
5
Leg Curl
4
10-15 reps
-
6
Squat (Barbell)
3
8 reps
-
7
Pull Through (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10 reps
-
2
Face Pull
3
12 reps
-
3
Preacher Curl (EZ Bar)
3
8 reps
-
4
Deadlift (Barbell)
4
4 reps
-
5
Leg Curl
4
10-15 reps
-
6
Squat (Barbell)
3
8 reps
-
7
Pull Through (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10 reps
-
2
Face Pull
3
12 reps
-
3
Preacher Curl (EZ Bar)
3
8 reps
-
4
Deadlift (Barbell)
4
4 reps
-
5
Leg Curl
4
10-15 reps
-
6
Squat (Barbell)
3
8 reps
-
7
Pull Through (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
-
2
Squat (Barbell)
2
8 reps
-
Week 1
1 / 4 Weeks
Day 3
1
Overhead Tricep Extension (Cable)
3 Sets
-
2
Face Pull
3 Sets
-
3
Preacher Curl (EZ Bar)
3 Sets
-
4
Squat (Barbell)
4 Sets
4 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
-
6
Split Squat (Dumbbell)
2 Sets
10-15 Reps
-
7
Leg Extension
4 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Overhead Press (Barbell)
4 Sets
10-12 Reps
-
3
Pec Deck (Machine)
4 Sets
8-12 Reps
-
4
Skull Crusher (Dumbbell)
3 Sets
12 Reps
-
Day 1
1
Deadlift (Barbell)
4 Sets
4 Reps
75%
2
Pull-Up (Weighted)
4 Sets
6-10 Reps
@7
3
Upright Row (Cable)
4 Sets
10-15 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
-
Day 4
1A
Pull-Up (Bodyweight)
4 Sets
8 Reps
-
1B
Bench Press (Barbell)
4 Sets
8 Reps
-
2A
Chest Supported Row (Machine)
4 Sets
8 Reps
-
2B
Seated Anterior Delt Press (AD)
4 Sets
8 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Raise (Machine)
4 Sets
12 Reps
-
Day 5
1
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
2
Face Pull
3 Sets
12 Reps
-
3
Preacher Curl (EZ Bar)
3 Sets
8 Reps
-
4
Deadlift (Barbell)
4 Sets
4 Reps
-
5
Leg Curl
4 Sets
10-15 Reps
-
6
Squat (Barbell)
3 Sets
8 Reps
-
7
Pull Through (Cable)
3 Sets
12 Reps
-