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Aesthetic PowerBuilder 4-Day Split

Only 4 days in Gym but maximizes growth with volume Gain Mass and Strength with some calisthenics So bodybuilding powerlifting and calisthenics Perfect trio

Adam M.· Jul 2024

21athletes running this program

iOS & Android

Overview

Length

5 weeks

Days / week

4 days

Level

Advanced

Goal

Muscle, Strength, Bodyweight Fitness

Equipment

Full Gym

Session length

100 min

Strengthen whole body, Bench, Smith Squat, Sldl, weighted pull up, and wall hspu, will be the main things strengthened. Pull-up progression (sets x reps) 3x3, 4x3, 5x3 3x4, 4x4, 5x4, 3x5, 4x5, 5x5

Who it's for

Advanced athletes looking to push past plateaus

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

13.3%

Triceps

12.1%

Lats

11.7%

Front Delts

10%

Chest

9.2%

Biceps

8.9%

Hamstrings

6.2%

Rear Delts

5.8%

Middle Delts

5.2%

Quadriceps

Glutes

4.7%

Abs

2.3%

Calves

1.7%

Lower Back

1.5%

Forearms

1.5%

Adductors

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Paused)	1	10–10 reps	68%
		1	8–8 reps	75%
		1	6–6 reps	78%
2	Squat (Smith Machine)	3	6 reps	80%
3	Stiff Leg Deadlift	3	6 reps	80%
4	Incline Bench Press (Dumbbell)	1	8–10 reps	@10
		2	6–8 reps	@10
5	Single Leg Press	1	6–8 reps	@10
Superset
6A	Seated Hamstring Curl	2	8–12 reps	@10
6B	Sissy Squat	2	AMRAP	@10
Superset
7A	Calf Raise (Leg Press)	2	6–10 reps	@10
7B	Lateral Raise (Dumbbell)	2	7–10 reps	@10
8	Cable Crossover	1	6–12 reps	@10
9	Deficit Push Up	1	5–12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Pull-Up (Weighted)	5	3–5 reps	90%
2	Wall Assisted Handstand Pushup	2	1–6 reps	@7–8
		2	1–6 reps	@7–9
		1	1–6 reps	@7–10
Superset
3A	Standing Pullover (Cable)	3	5–10 reps	@10
3B	Lat Pulldown (Close Grip)	3	AMRAP	@10
4	Seated Wide-Grip Row (Cable)	4	5–10 reps	@10
Superset
5A	V-Handle Tricep Pushdown (Cable)	3	5–10 reps	@10
5B	One Arm Lateral Raise (Cable)	3	5–10 reps	@10
6	Preacher Curl (Dumbbell)	3	6–8 reps	@10
Superset
7A	Overhead Tricep Extension (Cable)	3	7–12 reps	@10
7B	Lateral Raise (Dumbbell)	3	6–10 reps	@10
Superset
8A	Rear Delt Fly (Machine)	3	5–10 reps	@10
8B	Incline Curl (Dumbbell)	3	5–8 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Larsen Press (Barbell)	1	10 reps	68%
		1	8 reps	75%
		1	6 reps	78%
2	Squat (Smith Machine)	3	8 reps	80%
3	Stiff Leg Deadlift	3	6 reps	80%
4	Incline Bench Press (Dumbbell)	1	8–10 reps	@10
		2	6–8 reps	@10
5	Single Leg Press	1	6–8 reps	@10
Superset
6A	Seated Hamstring Curl	2	8–12 reps	@10
6B	Sissy Squat	2	AMRAP	@10
Superset
7A	Calf Raise (Leg Press)	2	6–10 reps	@10
7B	Lateral Raise (Dumbbell)	2	7–10 reps	@10
8	Cable Crossover	1	6–12 reps	@10
9	Deficit Push Up	1	5–12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Pull-Up (Weighted)	5	3–5 reps	90%
2	Wall Assisted Handstand Pushup	2	1–6 reps	@7–8
		2	1–6 reps	@7–9
		1	1–6 reps	@7–10
Superset
3A	Standing Pullover (Cable)	3	5–10 reps	@10
3B	Lat Pulldown (Close Grip)	3	AMRAP	@10
4	Seated Wide-Grip Row (Cable)	3	5–10 reps	@10
5	Seated Row (Cable)	3	6–10 reps	@10
Superset
6A	Rear Delt Fly (Machine)	2	5–10 reps	@10
6B	V-Handle Tricep Pushdown (Cable)	2	5–10 reps	@10
Superset
7A	Rear Delt Fly (Machine)	2	5–10 reps	@10
7B	Overhead Tricep Extension (Cable)	2	7–12 reps	@10
8	Preacher Curl (Dumbbell)	2	6–8 reps	@10
Superset
9A	Y Raise	2	8–12 reps	@10
9B	Incline Curl (Dumbbell)	2	5–8 reps	@10
10	Pull-Up (Bodyweight)	1	AMRAP	@10

Weeks 2–5 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Aesthetic PowerBuilder 4-Day Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Aesthetic PowerBuilder 4-Day Split is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Aesthetic PowerBuilder 4-Day Split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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