logo
BoostcampPNG

Wolf 4 Day Powerbuilding

by Delta3Angle
68 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
    Jul 07, 2025 08:50

Summary

Unleash your strength with the Wolf 4 Day Powerbuilding program! Over 8 weeks, you'll engage in a balanced mix of powerlifting and bodybuilding techniques designed to build raw strength while sculpting your physique. This program features four training days each week, incorporating key lifts like squats, bench presses, and deadlifts, complemented by accessory work to target all major muscle groups. Get ready to push your limits and achieve new personal bests with a structured approach that emphasizes progressive overload and muscle hypertrophy. Perfect for those ready to elevate their training game!
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
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