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Powerbuilding

by Tanishk Gopalani

Program Description

Unlock your strength potential with this comprehensive 4-week Powerbuilding program, designed for intermediate lifters. With 20 sessions packed into just 4 weeks, you'll focus on compound lifts and hypertrophy to build muscle and strength simultaneously. Each workout lasts approximately 90 minutes and requires access to a full gym, ensuring you have the tools to challenge yourself effectively. Get ready to elevate your training and transform your physique!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 24, 2025 04:28
  • Last Edited
    Dec 24, 2025 04:57
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Front Delts
9.9%
Upper Back
9.1%
Chest
8.6%
Lats
7.6%
Quadriceps
7.4%
Hamstrings
7.4%
Middle Delts
6.6%
Abs
6.5%
Biceps
6.5%
Glutes
5.4%
Forearms
5.3%
Rear Delts
3.3%
Calves
2.7%
Lower Back
1.4%
Adductors
0.8%
Abductors
0.5%
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Sissy Squat
2
-
3
Leg Press
2
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Leg Press)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Sissy Squat
2
-
3
Leg Press
2
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Leg Press)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Sissy Squat
2
-
3
Leg Press
2
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Leg Press)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Sissy Squat
3
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Skull Crusher (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Skull Crusher (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Skull Crusher (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Chest Fly (Machine)
3
-
3
Tricep Extension (Cable)
3
-
4
Chest Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Pendlay Row
3
-
3
Reverse Pec Deck
3
-
4
Single Arm Row (Dumbbell)
2
-
5
Incline Curl (Dumbbell)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Pendlay Row
3
-
3
Reverse Pec Deck
3
-
4
Single Arm Row (Dumbbell)
2
-
5
Incline Curl (Dumbbell)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Pendlay Row
3
-
3
Reverse Pec Deck
3
-
4
Single Arm Row (Dumbbell)
2
-
5
Incline Curl (Dumbbell)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Machine)
3
-
3
Lat Prayer
3
-
4
Incline Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Close Grip)
2
-
4
Incline Chest Fly
2
-
5
Overhead Tricep Extension (Cable)
3
-
6
Chest Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Close Grip)
2
-
4
Incline Chest Fly
2
-
5
Overhead Tricep Extension (Cable)
3
-
6
Chest Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Close Grip)
2
-
4
Incline Chest Fly
2
-
5
Overhead Tricep Extension (Cable)
3
-
6
Chest Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Chest Fly (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Cable Crunch
3
-
5
Forearm Curls (Barbell)
2
-
6
Forearm Extensions (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Cable Crunch
3
-
5
Forearm Curls (Barbell)
2
-
6
Forearm Extensions (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Cable Crunch
3
-
5
Forearm Curls (Barbell)
2
-
6
Forearm Extensions (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Wide Grip Pull-Up
3
-
3
Cable Crunch
3
-
4
Forearm Curls (Barbell)
2
-
5
Forearm Extensions (Barbell)
2
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
-
2
Sissy Squat
2 Sets
-
3
Leg Press
2 Sets
-
4
Seated Hamstring Curl
3 Sets
-
5
Calf Raise (Leg Press)
4 Sets
-
Day 2
1
Bench Press (Barbell)
3 Sets
-
2
Dip (Bodyweight)
2 Sets
-
3
Incline Bench Press (Dumbbell)
2 Sets
-
4
Skull Crusher (Dumbbell)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
Day 3
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
-
2
Pendlay Row
3 Sets
-
3
Reverse Pec Deck
3 Sets
-
4
Single Arm Row (Dumbbell)
2 Sets
-
5
Incline Curl (Dumbbell)
3 Sets
-
6
Hammer Curl (Dumbbell)
3 Sets
-
Day 4
1
Overhead Press (Barbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Bench Press (Close Grip)
2 Sets
-
4
Incline Chest Fly
2 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
-
6
Chest Fly (Machine)
2 Sets
-
Day 5
1
Deadlift (Barbell)
3 Sets
-
2
Pull-Up (Weighted)
3 Sets
-
3
Romanian Deadlift (Dumbbell)
2 Sets
-
4
Cable Crunch
3 Sets
-
5
Forearm Curls (Barbell)
2 Sets
-
6
Forearm Extensions (Barbell)
2 Sets
-