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Wolf 4 Day Powerbuilding
by Delta3Angle
15 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
Jun 16, 2024 12:04
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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
Day 1
1
Squat (Low Bar)
3 Sets
3 Reps
@7
2
Bench Press (Close Grip)
3 Sets
6 Reps
@8
3
Seated Overhead Press (Barbell)
3 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)
3 Sets
5 Reps
@8
2
Deadlift (Paused)
3 Sets
5 Reps
@8
3
T-Bar Row
3 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)
3 Sets
3 Reps
@7
2
Squat (Paused)
3 Sets
5 Reps
@8
3
Hack Squat
3 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)
3 Sets
3 Reps
@7
2
Deadlift (Barbell)
3 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
Day 1
1
Squat (Low Bar)
4 Sets
3 Reps
@7
2
Bench Press (Close Grip)
4 Sets
6 Reps
@8
3
Seated Overhead Press (Barbell)
4 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)
4 Sets
5 Reps
@8
2
Deadlift (Paused)
4 Sets
5 Reps
@8
3
T-Bar Row
4 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)
4 Sets
3 Reps
@7
2
Squat (Paused)
4 Sets
5 Reps
@8
3
Hack Squat
4 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)
4 Sets
3 Reps
@7
2
Deadlift (Barbell)
4 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
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Deadlift (Paused)
4 Sets
5 Reps
@8
3
T-Bar Row
4 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)
4 Sets
3 Reps
@7
2
Squat (Paused)
4 Sets
5 Reps
@8
3
Hack Squat
4 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 1
1
Squat (Low Bar)
5 Sets
3 Reps
@7
2
Bench Press (Close Grip)
4 Sets
6 Reps
@8
3
Seated Overhead Press (Barbell)
4 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 4
1
Bench Press (Paused)
5 Sets
3 Reps
@7
2
Deadlift (Barbell)
5 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
Day 1
1
Squat (Low Bar)
5 Sets
3 Reps
@7
2
Bench Press (Close Grip)
4 Sets
6 Reps
@8
3
Seated Overhead Press (Barbell)
4 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)
4 Sets
5 Reps
@8
2
Deadlift (Paused)
4 Sets
5 Reps
@8
3
T-Bar Row
4 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)
4 Sets
3 Reps
@7
2
Squat (Paused)
4 Sets
5 Reps
@8
3
Hack Squat
4 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)
5 Sets
3 Reps
@7
2
Deadlift (Barbell)
5 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
Day 1
1
Squat (Low Bar)
5 Sets
3 Reps
@7
2
Bench Press (Close Grip)
4 Sets
6 Reps
@8
3
Seated Overhead Press (Barbell)
4 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)
4 Sets
5 Reps
@8
2
Deadlift (Paused)
4 Sets
5 Reps
@8
3
T-Bar Row
4 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)
4 Sets
3 Reps
@7
2
Squat (Paused)
4 Sets
5 Reps
@8
3
Hack Squat
4 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)
5 Sets
3 Reps
@7
2
Deadlift (Barbell)
5 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
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
Day 2
1
Squat (Low Bar)
1 Set
3 Reps
@8
2
Overhead Press (Barbell)
1 Set
3 Reps
@8
3
Bench Press (Paused)
2 Sets
3 Reps
@6
4
Deadlift (Barbell)
2 Sets
3 Reps
@6
Day 3
1
Bench Press (Paused)
1 Set
3 Reps
@8
2
Deadlift (Barbell)
1 Set
3 Reps
@8
3
Seated Row (Cable)
3 Sets
8 Reps
@9
Day 1
1
Squat (Low Bar)
2 Sets
3 Reps
@6
2
Overhead Press (Barbell)
2 Sets
3 Reps
@6
3
Lat Pulldown
2 Sets
12 Reps
@8