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Wolf 4 Day Powerbuilding

by Delta3Angle
35 athletes joined

Program Description

Build strength in the 3 powerlifts while also emphasizing hypertrophy. A good balance between a pure powerlifting and bodybuilding. Original program released by Milo Wolf, small modifications made.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 10, 2024 06:33
  • Last Edited
    Sep 08, 2024 04:17
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3 reps
RPE 7
2
Bench Press (Close Grip)
2
6 reps
RPE 8
3
Seated Overhead Press (Barbell)
2
5 reps
RPE 8
4A
Leg Curl
3
8 reps
RPE 9
4B
Lat Pulldown
3
12 reps
RPE 9
5A
Bicep Curl (Cable)
3
8 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 7
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
5 reps
RPE 8
4A
Leg Curl
3
8 reps
RPE 9
4B
Lat Pulldown
3
12 reps
RPE 9
5A
Bicep Curl (Cable)
3
8 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
RPE 7
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Seated Overhead Press (Barbell)
4
5 reps
RPE 8
4A
Leg Curl
3
8 reps
RPE 9
4B
Lat Pulldown
3
12 reps
RPE 9
5A
Bicep Curl (Cable)
3
8 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
RPE 7
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Seated Overhead Press (Barbell)
4
5 reps
RPE 8
4A
Leg Curl
3
8 reps
RPE 9
4B
Lat Pulldown
3
12 reps
RPE 9
5A
Bicep Curl (Cable)
3
8 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
RPE 7
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Seated Overhead Press (Barbell)
4
5 reps
RPE 8
4A
Leg Curl
3
8 reps
RPE 9
4B
Lat Pulldown
3
12 reps
RPE 9
5A
Bicep Curl (Cable)
3
8 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
RPE 7
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Seated Overhead Press (Barbell)
4
5 reps
RPE 8
4A
Leg Curl
3
8 reps
RPE 9
4B
Lat Pulldown
3
12 reps
RPE 9
5A
Bicep Curl (Cable)
3
8 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3 reps
RPE 7
2
Bench Press (Close Grip)
2
6 reps
RPE 8
3
Seated Overhead Press (Barbell)
2
5 reps
RPE 8
4A
Leg Curl
3
8 reps
RPE 9
4B
Lat Pulldown
3
12 reps
RPE 9
5A
Bicep Curl (Cable)
3
8 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3 reps
RPE 6
2
Overhead Press (Barbell)
2
3 reps
RPE 6
3
Lat Pulldown
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Deadlift (Paused)
2
5 reps
RPE 8
3
T-Bar Row
2
6 reps
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 9
4B
Ab Wheel
3
8 reps
RPE 9
4C
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Deadlift (Paused)
3
5 reps
RPE 8
3
T-Bar Row
3
6 reps
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 9
4B
Ab Wheel
3
8 reps
RPE 9
4C
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Deadlift (Paused)
4
5 reps
RPE 8
3
T-Bar Row
4
6 reps
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 9
4B
Ab Wheel
3
8 reps
RPE 9
4C
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Deadlift (Paused)
4
5 reps
RPE 8
3
T-Bar Row
4
6 reps
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 9
4B
Ab Wheel
3
8 reps
RPE 9
4C
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Deadlift (Paused)
4
5 reps
RPE 8
3
T-Bar Row
4
6 reps
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 9
4B
Ab Wheel
3
8 reps
RPE 9
4C
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Deadlift (Paused)
4
5 reps
RPE 8
3
T-Bar Row
4
6 reps
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 9
4B
Ab Wheel
3
8 reps
RPE 9
4C
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Deadlift (Paused)
2
5 reps
RPE 8
3
T-Bar Row
2
6 reps
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 9
4B
Ab Wheel
3
8 reps
RPE 9
4C
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 8
2
Overhead Press (Barbell)
1
3 reps
RPE 8
3
Bench Press (Paused)
2
3 reps
RPE 6
4
Deadlift (Barbell)
2
3 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3 reps
RPE 7
2
Squat (Paused)
2
5 reps
RPE 8
3
Hack Squat
2
8 reps
RPE 9
4A
Preacher Curl (Barbell)
3
12 reps
RPE 9
4B
Skull Crusher
3
8 reps
RPE 9
4C
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 7
2
Squat (Paused)
3
5 reps
RPE 8
3
Hack Squat
3
8 reps
RPE 9
4A
Preacher Curl (Barbell)
3
12 reps
RPE 9
4B
Skull Crusher
3
8 reps
RPE 9
4C
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
RPE 7
2
Squat (Paused)
4
5 reps
RPE 8
3
Hack Squat
4
8 reps
RPE 9
4A
Preacher Curl (Barbell)
3
12 reps
RPE 9
4B
Skull Crusher
3
8 reps
RPE 9
4C
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
RPE 7
2
Squat (Paused)
4
5 reps
RPE 8
3
Hack Squat
4
8 reps
RPE 9
4A
Preacher Curl (Barbell)
3
12 reps
RPE 9
4B
Skull Crusher
3
8 reps
RPE 9
4C
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
RPE 7
2
Squat (Paused)
4
5 reps
RPE 8
3
Hack Squat
4
8 reps
RPE 9
4A
Preacher Curl (Barbell)
3
12 reps
RPE 9
4B
Skull Crusher
3
8 reps
RPE 9
4C
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
RPE 7
2
Squat (Paused)
4
5 reps
RPE 8
3
Hack Squat
4
8 reps
RPE 9
4A
Preacher Curl (Barbell)
3
12 reps
RPE 9
4B
Skull Crusher
3
8 reps
RPE 9
4C
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3 reps
RPE 7
2
Squat (Paused)
2
5 reps
RPE 8
3
Hack Squat
2
8 reps
RPE 9
4A
Preacher Curl (Barbell)
3
12 reps
RPE 9
4B
Skull Crusher
3
8 reps
RPE 9
4C
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
RPE 8
2
Deadlift (Barbell)
1
3 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 7
2
Deadlift (Barbell)
2
3 reps
RPE 7
3A
Pec Fly (Dumbbell)
3
8 reps
RPE 9
3B
Seated Row (Cable)
3
8 reps
RPE 9
4A
Lat Pulldown
3
15 reps
RPE 9
4B
Ab Wheel
3
12 reps
RPE 9
4C
Straight Leg Calf Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
RPE 7
3A
Pec Fly (Dumbbell)
3
8 reps
RPE 9
3B
Seated Row (Cable)
3
8 reps
RPE 9
4A
Lat Pulldown
3
15 reps
RPE 9
4B
Ab Wheel
3
12 reps
RPE 9
4C
Straight Leg Calf Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
RPE 7
2
Deadlift (Barbell)
4
3 reps
RPE 7
3A
Pec Fly (Dumbbell)
3
8 reps
RPE 9
3B
Seated Row (Cable)
3
8 reps
RPE 9
4A
Lat Pulldown
3
15 reps
RPE 9
4B
Ab Wheel
3
12 reps
RPE 9
4C
Straight Leg Calf Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
RPE 7
2
Deadlift (Barbell)
5
3 reps
RPE 7
3A
Pec Fly (Dumbbell)
3
8 reps
RPE 9
3B
Seated Row (Cable)
3
8 reps
RPE 9
4A
Lat Pulldown
3
15 reps
RPE 9
4B
Ab Wheel
3
12 reps
RPE 9
4C
Straight Leg Calf Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
RPE 7
2
Deadlift (Barbell)
5
3 reps
RPE 7
3A
Pec Fly (Dumbbell)
3
8 reps
RPE 9
3B
Seated Row (Cable)
3
8 reps
RPE 9
4A
Lat Pulldown
3
15 reps
RPE 9
4B
Ab Wheel
3
12 reps
RPE 9
4C
Straight Leg Calf Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
RPE 7
2
Deadlift (Barbell)
5
3 reps
RPE 7
3A
Pec Fly (Dumbbell)
3
8 reps
RPE 9
3B
Seated Row (Cable)
3
8 reps
RPE 9
4A
Lat Pulldown
3
15 reps
RPE 9
4B
Ab Wheel
3
12 reps
RPE 9
4C
Straight Leg Calf Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 7
2
Deadlift (Barbell)
2
3 reps
RPE 7
3A
Pec Fly (Dumbbell)
3
8 reps
RPE 9
3B
Seated Row (Cable)
3
8 reps
RPE 9
4A
Lat Pulldown
3
15 reps
RPE 9
4B
Ab Wheel
3
12 reps
RPE 9
4C
Straight Leg Calf Raise
3
10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Low Bar)
2 Sets
3 Reps
@7
2
Bench Press (Close Grip)
2 Sets
6 Reps
@8
3
Seated Overhead Press (Barbell)
2 Sets
5 Reps
@8
4A
Leg Curl
3 Sets
8 Reps
@9
4B
Lat Pulldown
3 Sets
12 Reps
@9
5A
Bicep Curl (Cable)
3 Sets
8 Reps
@9
5B
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@9
Day 2
1
Bench Press (Barbell)
2 Sets
5 Reps
@8
2
Deadlift (Paused)
2 Sets
5 Reps
@8
3
T-Bar Row
2 Sets
6 Reps
@9
4A
Bicep Curl (Cable)
3 Sets
15 Reps
@9
4B
Ab Wheel
3 Sets
8 Reps
@9
4C
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 3
1
Overhead Press (Barbell)
2 Sets
3 Reps
@7
2
Squat (Paused)
2 Sets
5 Reps
@8
3
Hack Squat
2 Sets
8 Reps
@9
4A
Preacher Curl (Barbell)
3 Sets
12 Reps
@9
4B
Skull Crusher
3 Sets
8 Reps
@9
4C
Lateral Raise (Cable)
3 Sets
8 Reps
@9
Day 4
1
Bench Press (Paused)
2 Sets
3 Reps
@7
2
Deadlift (Barbell)
2 Sets
3 Reps
@7
3A
Pec Fly (Dumbbell)
3 Sets
8 Reps
@9
3B
Seated Row (Cable)
3 Sets
8 Reps
@9
4A
Lat Pulldown
3 Sets
15 Reps
@9
4B
Ab Wheel
3 Sets
12 Reps
@9
4C
Straight Leg Calf Raise
3 Sets
10 Reps
@9