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Powerbuilding- Bringing Up the Upper Body

by Cody S.
2 athletes joined

Program Description

This program requires you to carefully watch your recovery from workout to workout. But the strength and size gains made are unmatched.

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 05, 2025 01:44
  • Last Edited
    Jun 18, 2025 11:09

Summary

Unlock your upper body potential with this focused 4-week powerbuilding program, designed for serious lifters. Committing to five days a week, you'll engage in a mix of compound and isolation movements, including the bench press, incline curls, and weighted dips, to build strength and muscle definition. Each workout is strategically crafted to enhance your chest, arms, and back, ensuring balanced development. Get ready to challenge yourself and see real results as you elevate your training to the next level!
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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
Bench Press (Barbell)
1
2
1
1
1 reps
10 reps
10 reps
10 reps
RPE 10
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9.5
4
Dip (Weighted)
3
8-10 reps
RPE 10
5
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Preacher Curl Machine
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
8 reps
8 reps
8 reps
RPE 10
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9.5
4
Dip (Weighted)
3
8-10 reps
RPE 10
5
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Preacher Curl Machine
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
5 reps
5 reps
5 reps
5 reps
RPE 10
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9.5
4
Dip (Weighted)
3
8-10 reps
RPE 10
5
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Preacher Curl Machine
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 10
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9.5
4
Dip (Weighted)
3
8-10 reps
RPE 10
5
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Preacher Curl Machine
3
12-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 8.5
2
T-Bar Row
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9.5
5
Pullover (Machine)
2
12-15 reps
RPE 9
6
JM Press
3
6-8 reps
RPE 8.5
7
French Press
3
10-12 reps
RPE 8.5
8
Tricep Pushdown (Cable)
1
3
12-15 reps
12-15 reps
RPE 9.5
RPE 8
9
Tricep Kickback
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 9.5
2
T-Bar Row
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9.5
5
Pullover (Machine)
2
12-15 reps
RPE 9
6
JM Press
3
6-8 reps
RPE 8.5
7
French Press
3
10-12 reps
RPE 8.5
8
Tricep Pushdown (Cable)
1
3
12-15 reps
12-15 reps
RPE 9.5
RPE 8
9
Tricep Kickback
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
T-Bar Row
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9.5
5
Pullover (Machine)
2
12-15 reps
RPE 9
6
JM Press
3
6-8 reps
RPE 8.5
7
French Press
3
10-12 reps
RPE 8.5
8
Tricep Pushdown (Cable)
1
3
12-15 reps
12-15 reps
RPE 9.5
RPE 8
9
Tricep Kickback
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2
2 reps
2 reps
2 reps
RPE 9.5
RPE 8
RPE 8.5
2
T-Bar Row
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9.5
5
Pullover (Machine)
2
12-15 reps
RPE 9
6
JM Press
3
6-8 reps
RPE 8.5
7
French Press
3
10-12 reps
RPE 8.5
8
Tricep Pushdown (Cable)
1
3
12-15 reps
12-15 reps
RPE 9.5
RPE 8
9
Tricep Kickback
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
5 reps
5 reps
RPE 10
RPE 8.5
2
Behind-the-Neck Push Press
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9
5
Front Raise
3
12-15 reps
RPE 9
6
Upright Row (Barbell)
3
8-10 reps
RPE 9.5
7
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3
4 reps
4 reps
RPE 10
RPE 8.5
2
Behind-the-Neck Push Press
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9
5
Front Raise
3
12-15 reps
RPE 9
6
Upright Row (Barbell)
3
8-10 reps
RPE 9.5
7
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
2
3 reps
3 reps
3 reps
RPE 10
RPE 8
RPE 8.5
2
Behind-the-Neck Push Press
2
2
1
5 reps
5 reps
5 reps
RPE 9
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9
5
Front Raise
3
12-15 reps
RPE 9
6
Upright Row (Barbell)
3
8-10 reps
RPE 9.5
7
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
1
1
1
2 reps
2 reps
2 reps
2 reps
2 reps
RPE 10
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Behind-the-Neck Push Press
2
2
1
1
2 reps
2 reps
2 reps
2 reps
RPE 9
RPE 8
RPE 8.5
RPE 9.5
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9
5
Front Raise
3
12-15 reps
RPE 9
6
Upright Row (Barbell)
3
8-10 reps
RPE 9.5
7
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Spoto Press
4
10 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9.5
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Incline Chest Press (Machine)
3
10-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9.5
2
Spoto Press
5
8 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9.5
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Incline Chest Press (Machine)
3
10-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 10
RPE 8
RPE 8.5
2
Spoto Press
1
2
2
1
5 reps
5 reps
5 reps
5 reps
RPE 9.5
RPE 8
RPE 8.5
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9.5
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Incline Chest Press (Machine)
3
10-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
2 reps
2 reps
2 reps
2 reps
RPE 10
RPE 8
RPE 8.5
RPE 9.5
2
Spoto Press
2
2
2
1
3 reps
3 reps
3 reps
3 reps
RPE 9.5
RPE 8
RPE 8.5
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9.5
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Incline Chest Press (Machine)
3
10-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
1 reps
10 reps
10 reps
RPE 10
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Reverse Hyperextension
3
15-30 reps
RPE 8
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8
5
Hamstring Curl
3
8-10 reps
RPE 10
6
Leg Extension
3
15-20 reps
RPE 9
7
Hip Abductor (Machine)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 10
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Reverse Hyperextension
3
15-30 reps
RPE 8
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8
5
Hamstring Curl
3
8-10 reps
RPE 10
6
Leg Extension
3
15-20 reps
RPE 9
7
Hip Abductor (Machine)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
1
5 reps
5 reps
5 reps
5 reps
RPE 10
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Reverse Hyperextension
3
15-30 reps
RPE 8
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8
5
Hamstring Curl
3
8-10 reps
RPE 10
6
Leg Extension
3
15-20 reps
RPE 9
7
Hip Abductor (Machine)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2
1
3 reps
3 reps
3 reps
3 reps
RPE 10
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Reverse Hyperextension
3
15-30 reps
RPE 8
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8
5
Hamstring Curl
3
8-10 reps
RPE 10
6
Leg Extension
3
15-20 reps
RPE 9
7
Hip Abductor (Machine)
3
10-12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Reps
10 Reps
10 Reps
10 Reps
@10
@8
@9
@9.5
2
Incline Bench Press (Smith Machine)
4 Sets
8-10 Reps
@9
3
Pec Deck (Machine)
3 Sets
12-15 Reps
@9.5
4
Dip (Weighted)
3 Sets
8-10 Reps
@10
5
Bicep Curl (EZ Bar)
4 Sets
6-8 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@9
7
Preacher Curl Machine
3 Sets
12-15 Reps
@9.5
Day 2
1
Deadlift (Barbell)
2 Sets
6 Reps
@8.5
2
T-Bar Row
3 Sets
8-10 Reps
@9
3
Pull-Up (Weighted)
3 Sets
8-12 Reps
@10
4
Seated Row (Cable)
3 Sets
10-12 Reps
@9.5
5
Pullover (Machine)
2 Sets
12-15 Reps
@9
6
JM Press
3 Sets
6-8 Reps
@8.5
7
French Press
3 Sets
10-12 Reps
@8.5
8
Tricep Pushdown (Cable)
1 Set
3 Sets
12-15 Reps
12-15 Reps
@9.5
@8
9
Tricep Kickback
2 Sets
15-20 Reps
@8
Day 3
1
Push Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@10
@8.5
2
Behind-the-Neck Push Press
3 Sets
10 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@9
5
Front Raise
3 Sets
12-15 Reps
@9
6
Upright Row (Barbell)
3 Sets
8-10 Reps
@9.5
7
One Arm Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
@10
Day 4
1
Bench Press (Barbell)
2 Sets
6 Reps
@9.5
2
Spoto Press
4 Sets
10 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@9.5
4
Lat Pulldown
3 Sets
12-15 Reps
@9
5
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@9.5
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@9
Day 5
1
Squat (Barbell)
1 Set
1 Set
3 Sets
1 Reps
10 Reps
10 Reps
@10
@9
@8
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@9
3
Reverse Hyperextension
3 Sets
15-30 Reps
@8
4
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
5
Hamstring Curl
3 Sets
8-10 Reps
@10
6
Leg Extension
3 Sets
15-20 Reps
@9
7
Hip Abductor (Machine)
3 Sets
10-12 Reps
@8