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Powerlifting/bodybuilding

by kenneth A.

Program Description

Powerlifting that pertains to bench press with bodybuilding movements.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 17, 2025 06:21
  • Last Edited
    Jun 18, 2025 10:49

Summary

Unlock your strength potential with this comprehensive 4-week Powerlifting/Bodybuilding program, designed for dedicated lifters ready to push their limits. Training seven days a week, you'll engage in a mix of compound and isolation exercises, including variations of the bench press, lat pulldowns, and more, ensuring a balanced approach to muscle growth and strength development. Each workout is meticulously crafted to challenge your body and elevate your performance, using both barbell and cable movements. Get ready to transform your physique and achieve your lifting goals!
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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 (Wide Grip)
3
3 reps
80%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 8
4
Seated Row (Cable)
2
8 reps
RPE 8
5
Shrug (Trap Bar)
2
8 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
3 reps
82%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 8
4
Seated Row (Cable)
2
8 reps
RPE 8
5
Shrug (Trap Bar)
2
8 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
3 reps
85%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 8
4
Seated Row (Cable)
2
8 reps
RPE 8
5
Shrug (Trap Bar)
2
8 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
3 reps
88%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 8
4
Seated Row (Cable)
2
8 reps
RPE 8
5
Shrug (Trap Bar)
2
8 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
65%
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Lateral Raise (Cable)
2
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Bayesian Curl
1
8 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
8 reps
RPE 9
8
Wrist Curls
1
10 reps
RPE 8
9
Forearm Flexor Crunch
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
67%
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Lateral Raise (Cable)
2
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Bayesian Curl
1
8 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
8 reps
RPE 9
8
Wrist Curls
1
10 reps
RPE 8
9
Forearm Flexor Crunch
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
70%
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Lateral Raise (Cable)
2
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Bayesian Curl
1
8 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
8 reps
RPE 9
8
Wrist Curls
1
10 reps
RPE 8
9
Forearm Flexor Crunch
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
72%
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Lateral Raise (Cable)
2
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Bayesian Curl
1
8 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
8 reps
RPE 9
8
Wrist Curls
1
10 reps
RPE 8
9
Forearm Flexor Crunch
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1 reps
88%
2
Bench Press (Barbell)
3
6 reps
70%
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 8
4
Seated Row (Cable)
2
8 reps
RPE 8
5
Shrug (Trap Bar)
1
8 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 8
7
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
8
Squat (Barbell)
2
8 reps
RPE 8
9
Hip Abductor (Machine)
2
8 reps
RPE 8
10
Standing Calf Raise
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1 reps
90%
2
Bench Press (Barbell)
3
6 reps
70%
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 8
4
Seated Row (Cable)
2
8 reps
RPE 8
5
Shrug (Trap Bar)
1
8 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 8
7
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
8
Squat (Barbell)
2
8 reps
RPE 8
9
Hip Abductor (Machine)
2
8 reps
RPE 8
10
Standing Calf Raise
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1 reps
90%
2
Bench Press (Barbell)
3
6 reps
75%
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 8
4
Seated Row (Cable)
2
8 reps
RPE 8
5
Shrug (Trap Bar)
1
8 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 8
7
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
8
Squat (Barbell)
2
8 reps
RPE 8
9
Hip Abductor (Machine)
2
8 reps
RPE 8
10
Standing Calf Raise
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1 reps
92%
2
Bench Press (Barbell)
3
6 reps
75%
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 8
4
Seated Row (Cable)
2
8 reps
RPE 8
5
Shrug (Trap Bar)
1
8 reps
RPE 8
6
Rear Delt Fly (Cable)
2
10 reps
RPE 8
7
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
8
Squat (Barbell)
2
8 reps
RPE 8
9
Hip Abductor (Machine)
2
8 reps
RPE 8
10
Standing Calf Raise
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Pec Deck (Machine)
1
8 reps
RPE 8
3
Bench Press (Close Grip)
2
5 reps
65%
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
6
Lateral Raise (Cable)
2
8 reps
RPE 8
7
Bicep Curl (Dumbbell)
1
8 reps
RPE 9
8
Bayesian Curl
1
8 reps
RPE 9
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9
10
Wrist Curls
1
10 reps
RPE 8
11
Forearm Flexor Crunch
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
91%
2
Pec Deck (Machine)
1
8 reps
RPE 8
3
Bench Press (Close Grip)
2
5 reps
65%
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
6
Lateral Raise (Cable)
2
8 reps
RPE 8
7
Bicep Curl (Dumbbell)
1
8 reps
RPE 9
8
Bayesian Curl
1
8 reps
RPE 9
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9
10
Wrist Curls
1
10 reps
RPE 8
11
Forearm Flexor Crunch
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
92%
2
Pec Deck (Machine)
1
8 reps
RPE 8
3
Bench Press (Close Grip)
2
5 reps
65%
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
6
Lateral Raise (Cable)
2
8 reps
RPE 8
7
Bicep Curl (Dumbbell)
1
8 reps
RPE 9
8
Bayesian Curl
1
8 reps
RPE 9
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9
10
Wrist Curls
1
10 reps
RPE 8
11
Forearm Flexor Crunch
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
94%
2
Pec Deck (Machine)
1
8 reps
RPE 8
3
Bench Press (Close Grip)
2
5 reps
65%
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
6
Lateral Raise (Cable)
2
8 reps
RPE 8
7
Bicep Curl (Dumbbell)
1
8 reps
RPE 9
8
Bayesian Curl
1
8 reps
RPE 9
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9
10
Wrist Curls
1
10 reps
RPE 8
11
Forearm Flexor Crunch
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
70%
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Wide Grip)
3 Sets
3 Reps
80%
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Lat Pulldown (Single Arm)
2 Sets
8 Reps
@8
4
Seated Row (Cable)
2 Sets
8 Reps
@8
5
Shrug (Trap Bar)
2 Sets
8 Reps
@8
6
Rear Delt Fly (Cable)
2 Sets
10 Reps
@8
Day 2
1
Bench Press (Close Grip)
3 Sets
5 Reps
65%
2
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@8
3
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@8
4
Lateral Raise (Cable)
2 Sets
8 Reps
@8
5
Bicep Curl (Dumbbell)
1 Set
8 Reps
@9
6
Bayesian Curl
1 Set
8 Reps
@9
7
Hammer Curl (Dumbbell)
1 Set
8 Reps
@9
8
Wrist Curls
1 Set
10 Reps
@8
9
Forearm Flexor Crunch
2 Sets
8 Reps
@8
Day 3
1
Long Pause Bench Press
1 Set
1 Reps
88%
2
Bench Press (Barbell)
3 Sets
6 Reps
70%
3
Lat Pulldown (Single Arm)
2 Sets
8 Reps
@8
4
Seated Row (Cable)
2 Sets
8 Reps
@8
5
Shrug (Trap Bar)
1 Set
8 Reps
@8
6
Rear Delt Fly (Cable)
2 Sets
10 Reps
@8
7
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
8
Squat (Barbell)
2 Sets
8 Reps
@8
9
Hip Abductor (Machine)
2 Sets
8 Reps
@8
10
Standing Calf Raise
2 Sets
8 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Reps
90%
2
Pec Deck (Machine)
1 Set
8 Reps
@8
3
Bench Press (Close Grip)
2 Sets
5 Reps
65%
4
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@8
5
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@8
6
Lateral Raise (Cable)
2 Sets
8 Reps
@8
7
Bicep Curl (Dumbbell)
1 Set
8 Reps
@9
8
Bayesian Curl
1 Set
8 Reps
@9
9
Hammer Curl (Dumbbell)
1 Set
8 Reps
@9
10
Wrist Curls
1 Set
10 Reps
@8
11
Forearm Flexor Crunch
2 Sets
8 Reps
@8
Day 5
1
Cardio (LISS)
1 Set
60 mins
70%
Day 6
1
Cardio (LISS)
1 Set
60 mins
70%
Day 7
1
Cardio (LISS)
1 Set
60 mins
70%