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Power building PPLUL

by Ryan F.
5.0
(1 rating)

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
    Jul 15, 2025 05:43

Summary

Unlock your strength potential with the Power Building PPLUL program! Over the course of 4 weeks, this 5-day-a-week training plan combines powerlifting and bodybuilding techniques to help you build muscle and increase strength. Each session is meticulously crafted to target major muscle groups, featuring compound lifts like deadlifts and bench presses, along with accessory movements to enhance your overall performance. Get ready to push your limits and see transformative results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.5%
Front Delts
10.2%
Quadriceps
9.6%
Triceps
9.6%
Middle Delts
9.3%
Glutes
8.3%
Hamstrings
8.1%
Biceps
8%
Chest
8%
Lats
6.4%
Lower Back
3.4%
Abs
3%
Rear Delts
2.8%
Adductors
1.5%
Forearms
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 10
2
Upright Row (Cable)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Lat Prayer
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4A
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
12-20 reps
RPE 10
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)
1
4
1 reps
6 reps
RPE 8
-
2
Overhead Press (Barbell)
4
10-12 reps
-
3
Pec Deck (Machine)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Incline Bench Press (Smith Machine)
3
12-20 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
12-20 reps
RPE 10
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
1A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
1B
Face Pull
3
12-20 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3
Deadlift (Barbell)
4
4-6 reps
-
4
Squat (Paused)
3
6-8 reps
-
5
Hyperextension
3
-
6
Leg Curl
3
-
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 (Dumbbell)
4
10-15 reps
-
2B
Incline Bench Press (Smith Machine)
4
10-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 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
1A
Overhead Tricep Extension (Cable)
3
10 reps
-
1B
Face Pull
3
12 reps
-
2A
Preacher Curl (EZ Bar)
3
8 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3
Squat (Barbell)
4
4-6 reps
-
4
Hyperextension
3
10-15 reps
-
5
Split Squat Front Foot Elevated (Smith Machine)
3
-
6
Reverse Nordic Curl
3
-
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 2
1
Bench Press (Barbell)
1 Set
4 Sets
1 Reps
6 Reps
@8
-
2
Overhead Press (Barbell)
4 Sets
10-12 Reps
-
3
Pec Deck (Machine)
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Incline Bench Press (Smith Machine)
3 Sets
12-20 Reps
@10
5A
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@10
5B
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
@10
Day 1
1
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@10
2
Upright Row (Cable)
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
3
Lat Prayer
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4A
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
12-20 Reps
@10
Day 4
1A
Pull-Up (Bodyweight)
4 Sets
8 Reps
-
1B
Bench Press (Barbell)
4 Sets
8 Reps
-
2A
Chest Supported Row (Dumbbell)
4 Sets
10-15 Reps
-
2B
Incline Bench Press (Smith Machine)
4 Sets
10-15 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
Day 3
1A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
1B
Face Pull
3 Sets
12-20 Reps
-
2A
Preacher Curl (EZ Bar)
3 Sets
8-10 Reps
-
2B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
3
Deadlift (Barbell)
4 Sets
4-6 Reps
-
4
Squat (Paused)
3 Sets
6-8 Reps
-
5
Hyperextension
3 Sets
-
6
Leg Curl
3 Sets
-
Day 5
1A
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
1B
Face Pull
3 Sets
12 Reps
-
2A
Preacher Curl (EZ Bar)
3 Sets
8 Reps
-
2B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
3
Squat (Barbell)
4 Sets
4-6 Reps
-
4
Hyperextension
3 Sets
10-15 Reps
-
5
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
-
6
Reverse Nordic Curl
3 Sets
-