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Filip’s power program

by Filip V.
5.0
(1 rating)

Program Description

This program is the most optimal for people who don’t want to spend a lot of time in the gym and still progress on all of their muscle parts, both muscle definition and strength

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 27, 2024 04:43
  • Last Edited
    Jun 18, 2025 08:23

Summary

Unleash your strength with Filip’s Power Program, a comprehensive 4-week training plan designed for serious lifters. Committing to five days a week, you'll focus on building explosive power and muscle through a variety of targeted exercises, including weighted pull-ups, lat pulldowns, and pendulum squats. Each session is crafted to maximize your gains, ensuring you push your limits and achieve impressive results. Get ready to transform your physique and elevate your performance in just one month!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.8%
Triceps
11.7%
Glutes
10.4%
Hamstrings
9.8%
Chest
9.3%
Lats
8.3%
Upper Back
7.8%
Biceps
7.4%
Front Delts
6.7%
Middle Delts
4.6%
Abs
4.5%
Lower Back
3.4%
Cardio
1.5%
Forearms
0.9%
Adductors
0.7%
Rear Delts
0.3%
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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
Deadlift (Barbell)
4
4 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
10 reps
RPE 8
5
Cardio
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
RPE 8
2
Hack Squat
3
7 reps
RPE 8
3
Lying Leg Curl
2
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 8
5
Cardio
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3 reps
RPE 8
2
Hack Squat
3
6 reps
RPE 8
3
Leg Curl
2
7 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 8
5
Cardio
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2 reps
RPE 8
2
Hack Squat
3
5 reps
RPE 8
3
Lying Leg Curl
2
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 8
5
Cardio
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Chest Supported Row (Machine)
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8.5
6
Hammer Curl
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Chest Supported Row (Machine)
3
7 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
7 reps
RPE 8.5
6
Hammer Curl (Cable)
2
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
RPE 8
2
Chest Supported Row (Machine)
3
7 reps
RPE 8
3
Overhead Press (Barbell)
2
6 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8.5
6
Hammer Curl (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
RPE 8
2
Single Leg Press
2
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Abs Crunch (Machine)
2
20 reps
-
6
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
7 reps
RPE 8
2
Single Leg Press
2
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Abs Crunch (Machine)
2
20 reps
-
6
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
RPE 8
2
Single Leg Press
4
8 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 8
4
Lying Leg Curl
2
6 reps
RPE 8
5
Abs Crunch (Machine)
2
20 reps
-
6
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
RPE 8
2
Single Leg Press
4
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Abs Crunch (Machine)
2
20 reps
-
6
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
3
Chest Fly (Machine)
2
8 reps
-
4
Bench Press (Close Grip)
2
-
5
Dip (Weighted)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Chest Fly (Machine)
3
7 reps
-
4
Dip (Weighted)
3
8 reps
RPE 8
5
Close Grip Bench Press (Smith Machine)
2
7 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Chest Fly (Machine)
2
6 reps
-
4
Dip (Weighted)
2
6 reps
RPE 8
5
Bench Press (Close Grip)
2
4 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Chest Fly (Machine)
2
7 reps
-
4
Bench Press (Close Grip)
2
6 reps
-
5
Dip (Weighted)
2
7 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
7 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Lat Pulldown
2
8 reps
RPE 8
3
Seated Row (Cable)
2
10 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
-
5
Back Extension
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Row (Cable)
2
10 reps
RPE 8.5
4
Back Extension
3
9 reps
-
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
6
Bicep Curl (Cable)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Lat Pulldown
3
6 reps
RPE 8
3
Seated Row (Cable)
2
6 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
6 reps
-
5
Back Extension
2
6 reps
-
6
Bicep Curl (Cable)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Row (Cable)
2
10 reps
RPE 8.5
4
Back Extension
3
9 reps
-
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
6
Bicep Curl (Cable)
3
8 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
4 Reps
@8
2
Hack Squat
3 Sets
8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8
4
Lying Leg Curl
2 Sets
10 Reps
@8
5
Cardio
1 Set
15 mins
@8
Day 2
1
Bench Press (Barbell)
4 Sets
4 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8 Reps
@8
4
Abs Crunch (Machine)
2 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8.5
6
Preacher Curl (EZ Bar)
2 Sets
8 Reps
@8
Day 3
1
Pendulum Squat
3 Sets
8 Reps
@8
2
Single Leg Press
2 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Lying Leg Curl
3 Sets
10 Reps
@8
5
Abs Crunch (Machine)
2 Sets
20 Reps
-
6
Cardio
1 Set
10 mins
-
Day 5
1
Pull-Up (Weighted)
2 Sets
8 Reps
-
2
Lat Pulldown
2 Sets
8 Reps
@8
3
Seated Row (Cable)
2 Sets
10 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
-
5
Back Extension
3 Sets
8 Reps
-
6
Bicep Curl (Cable)
3 Sets
8 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
3
Chest Fly (Machine)
2 Sets
8 Reps
-
4
Bench Press (Close Grip)
2 Sets
-
5
Dip (Weighted)
3 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8