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4-Day PowerLifter

by Nicholas Middleton
3 athletes joined

Program Description

Get stronger

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 11, 2025 04:25
  • Last Edited
    Jul 07, 2025 05:31

Summary

Unleash your strength with the 4-Day PowerLifter program, a focused 4-week plan designed for serious lifters ready to elevate their game. This program strategically combines bench presses, squats, and deadlifts with targeted accessory work to maximize your power and muscle gains. With four intense training days each week, you'll build explosive strength and improve your lifting technique while using a full gym setup. Get ready to push your limits and achieve your personal best!
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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
Bench Press (Barbell)
1
1
1
1
3
1 reps
2 reps
3 reps
4 reps
10 reps
88%
78%
78%
78%
50%
2
Squat (Barbell)
1
1
1
1
3
1 reps
2 reps
3 reps
4 reps
10 reps
88%
78%
78%
78%
50%
3A
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Reverse Abs Crunch (Bodyweight)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
1 reps
2 reps
3 reps
4 reps
10 reps
92%
82%
82%
82%
50%
2
Squat (Barbell)
1
1
1
1
3
1 reps
2 reps
3 reps
4 reps
10 reps
92%
82%
82%
82%
50%
3A
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Reverse Abs Crunch (Bodyweight)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
1 reps
2 reps
3 reps
4 reps
10 reps
95%
85%
85%
85%
50%
2
Squat (Barbell)
1
1
1
1
3
1 reps
2 reps
3 reps
4 reps
10 reps
95%
85%
85%
85%
50%
3A
Reverse Abs Crunch (Bodyweight)
4
10 reps
RPE 10
3B
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
1 reps
2 reps
3 reps
4 reps
10 reps
98%
88%
88%
88%
50%
2
Squat (Barbell)
1
1
1
1
3
1 reps
2 reps
3 reps
4 reps
10 reps
98%
88%
88%
88%
50%
3A
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Reverse Abs Crunch (Bodyweight)
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1 reps
4 reps
10 reps
88%
78%
50%
2
Incline Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
3A
Lat Pulldown
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Hammer Curl
1
3
12 reps
10 reps
RPE 10
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1 reps
4 reps
10 reps
92%
82%
50%
2
Incline Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
3A
Lat Pulldown
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Hammer Curl
1
3
12 reps
10 reps
RPE 10
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3
1 reps
2 reps
10 reps
95%
85%
50%
2
Incline Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
3A
Lat Pulldown
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Hammer Curl
1
3
12 reps
10 reps
RPE 10
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3
1 reps
2 reps
10 reps
98%
88%
50%
2
Incline Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
3A
Lat Pulldown
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Hammer Curl
1
3
12 reps
10 reps
RPE 10
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
6 reps
65%
75%
85%
60%
2
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
6 reps
65%
75%
85%
60%
3A
Decline Crunch (Weighted)
4
10 reps
RPE 10
3B
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
7 reps
70%
80%
90%
55%
2
Squat (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
7 reps
70%
80%
90%
55%
3A
Decline Crunch (Weighted)
4
10 reps
RPE 10
3B
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
8 reps
75%
85%
95%
50%
2
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
8 reps
75%
85%
95%
50%
3A
Decline Crunch (Weighted)
4
10 reps
RPE 10
3B
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
50%
2
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
50%
3A
Decline Crunch (Weighted)
4
10 reps
RPE 10
3B
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
6 reps
65%
75%
85%
60%
2
Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
3A
Incline Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Lat Pulldown (Single Arm)
1
3
12 reps
10 reps
RPE 10
RPE 9
4
Dumbbell Row
1
3
12 reps
10 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
7 reps
70%
80%
90%
55%
2
Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
3A
Lat Pulldown (Single Arm)
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Incline Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
4
Dumbbell Row
1
3
12 reps
10 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
8 reps
75%
85%
95%
50%
2
Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
3A
Lat Pulldown (Single Arm)
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Incline Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
4
Dumbbell Row
1
3
12 reps
10 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
50%
2
Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
3A
Lat Pulldown (Single Arm)
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Incline Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
4
Dumbbell Row
1
3
12 reps
10 reps
RPE 10
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Sets
1 Reps
2 Reps
3 Reps
4 Reps
10 Reps
88%
78%
78%
78%
50%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Sets
1 Reps
2 Reps
3 Reps
4 Reps
10 Reps
88%
78%
78%
78%
50%
3A
Tricep Pushdown (Cable)
1 Set
3 Sets
12 Reps
10 Reps
@10
@9
3B
Reverse Abs Crunch (Bodyweight)
4 Sets
10 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
1 Reps
4 Reps
10 Reps
88%
78%
50%
2
Incline Bench Press (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@10
@9
3A
Lat Pulldown
1 Set
3 Sets
12 Reps
10 Reps
@10
@9
3B
Hammer Curl
1 Set
3 Sets
12 Reps
10 Reps
@10
@9
4
Seated Row (Cable)
4 Sets
12 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
6 Reps
65%
75%
85%
60%
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
6 Reps
65%
75%
85%
60%
3A
Decline Crunch (Weighted)
4 Sets
10 Reps
@10
3B
Tricep Pushdown (Cable)
1 Set
3 Sets
12 Reps
10 Reps
@10
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
6 Reps
65%
75%
85%
60%
2
Bench Press (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@10
@9
3A
Incline Curl (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@10
@9
3B
Lat Pulldown (Single Arm)
1 Set
3 Sets
12 Reps
10 Reps
@10
@9
4
Dumbbell Row
1 Set
3 Sets
12 Reps
10 Reps
@10
@9