logo
BoostcampPNG

Powerbuilding Phase 4 of 4

by David B.

Program Description

Multi-phased powerbuilding program.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 05, 2025 01:58
  • Last Edited
    Dec 05, 2025 01:59
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.1%
Glutes
11.3%
Triceps
11%
Quadriceps
10.5%
Front Delts
10.2%
Upper Back
8.5%
Chest
7.7%
Lats
7.7%
Biceps
5.5%
Middle Delts
4.1%
Lower Back
3.9%
Abs
3.6%
Adductors
1.4%
Abductors
0.8%
Rear Delts
0.8%
Forearms
0.8%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
5 reps
5 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 7
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Back Extension (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
5 reps
5 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 7
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Back Extension (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
5 reps
5 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 7
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Back Extension (Weighted)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
5 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 7
RPE 7
2
Bent Over Row (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
5 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 7
RPE 7
2
Bent Over Row (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
5 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 7
RPE 7
2
Bent Over Row (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Stiff Leg Deadlift
1
1
1
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 7
3
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Stiff Leg Deadlift
1
1
1
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 7
3
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Stiff Leg Deadlift
1
1
1
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 7
3
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
8 Reps
12 Reps
@6
@7
@8
@7
@7
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
8 Reps
12 Reps
@6
@7
@8
@7
@7
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Back Extension (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
8 Reps
12 Reps
@6
@7
@8
@7
@7
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
8 Reps
12 Reps
@6
@7
@8
@7
@7
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 3
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@5
@6
@7
3
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8