Program Description
powerbuilding
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedMar 23, 2025 05:18
- Last EditedJun 18, 2025 11:43
Summary
Dive into the Hypertrophy Biased Powerbuilding Phase, a dynamic 4-week program designed for serious lifters looking to build muscle and strength. With five training days each week, you'll focus on a blend of hypertrophy and powerlifting techniques that target all major muscle groups. Expect to push your limits with compound lifts and accessory work, ensuring balanced development and impressive gains. Whether you're a seasoned athlete or just stepping up your game, this program will help you achieve a powerful physique and enhanced performance in the gym.
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Barbell Row
3
6-8 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Seated Row (Machine)
3
8-12 reps
RPE 8-10
5A
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
5B
Face Away Cable Curl
3
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 7-9
RPE 8-9
2
Face Away Cable Curl
3
6-8 reps
RPE 9-10
3
Dip (Weighted)
3
6-10 reps
RPE 8-10
4A
Upright Row (Barbell)
3
8-12 reps
RPE 8-10
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8-10
6
Wrist Curls
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 7-9
RPE 8-9
2
Face Away Cable Curl
3
6-8 reps
RPE 9-10
3
Dip (Weighted)
3
6-10 reps
RPE 8-10
4A
Upright Row (Barbell)
3
8-12 reps
RPE 8-10
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8-10
6
Wrist Curls
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 7-9
RPE 8-9
2
Face Away Cable Curl
3
6-8 reps
RPE 9-10
3
Dip (Weighted)
3
6-10 reps
RPE 8-10
4A
Upright Row (Barbell)
3
8-12 reps
RPE 8-10
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8-10
6
Wrist Curls
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
2-4 reps
4-8 reps
RPE 7-9
RPE 8-9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 7-9
3
Lying Leg Curl
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
12-15 reps
RPE 8-10
5
Lying Leg Raise
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
2-4 reps
4-8 reps
RPE 7-9
RPE 8-9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 7-9
3
Lying Leg Curl
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
12-15 reps
RPE 8-10
5
Lying Leg Raise
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
2-4 reps
4-8 reps
RPE 7-9
RPE 8-9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 7-9
3
Lying Leg Curl
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
12-15 reps
RPE 8-10
5
Lying Leg Raise
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
2-4 reps
4-8 reps
RPE 7-9
RPE 8-9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 7-9
3
Lying Leg Curl
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
12-15 reps
RPE 8-10
5
Lying Leg Raise
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2-4 reps
4-8 reps
RPE 7-9
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
1
2
6-8 reps
8-12 reps
RPE 7-9
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
4A
Hammer Curl (Cable)
3
8-12 reps
RPE 8-10
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Barbell Row
3
6-8 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Seated Row (Machine)
3
8-12 reps
RPE 8-10
5
Cable external rotation - elbow low
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Barbell Row
3
6-8 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Seated Row (Machine)
3
8-12 reps
RPE 8-10
5
Cable external rotation - elbow low
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Barbell Row
3
6-8 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Seated Row (Machine)
3
8-12 reps
RPE 8-10
5
Cable external rotation - elbow low
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
8-12 reps
RPE 8-10
5
Cable Crunch
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
8-12 reps
RPE 8-10
5
Cable Crunch
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
8-12 reps
RPE 8-10
5
Cable Crunch
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
8-12 reps
RPE 8-10
5
Cable Crunch
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 7-9
RPE 8-9
2
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-10
3
Dip (Weighted)
3
6-10 reps
RPE 8-10
4A
Upright Row (Barbell)
3
8-12 reps
RPE 8-10
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2-4 reps
4-8 reps
RPE 7-9
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
1
2
6-8 reps
8-12 reps
RPE 7-9
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
4A
Hammer Curl (Cable)
3
8-12 reps
RPE 8-10
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2-4 reps
4-8 reps
RPE 7-9
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
1
2
6-8 reps
8-12 reps
RPE 7-9
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
4A
Hammer Curl (Cable)
3
8-12 reps
RPE 8-10
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2-4 reps
4-8 reps
RPE 7-9
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
1
2
6-8 reps
8-12 reps
RPE 7-9
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
4A
Hammer Curl (Cable)
3
8-12 reps
RPE 8-10
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
Week 1
1 / 4 Weeks
Day 2
1
Squat (Low Bar)1 Set
2 Sets
2-4 Reps
4-8 Reps
@7-9
@8-9
2
Leg Press (45 Degrees)3 Sets
6-8 Reps
@7-9
3
Lying Leg Curl3 Sets
8-12 Reps
@8-10
4
Standing Calf Raise3 Sets
12-15 Reps
@8-10
5
Lying Leg Raise3 Sets
8-12 Reps
@8-10
Day 3
1
Bench Press (Paused)1 Set
2 Sets
2-4 Reps
4-8 Reps
@7-9
@8-9
2
Pull-Up (Neutral Grip, Weighted)1 Set
2 Sets
6-8 Reps
8-12 Reps
@7-9
@8-10
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@8-10
4A
Hammer Curl (Cable)3 Sets
8-12 Reps
@8-10
4B
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@8-10
Day 4
1
Hack Squat3 Sets
6-8 Reps
@7-9
2
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
@7-9
3
Leg Extension3 Sets
8-12 Reps
@8-10
4
Standing Calf Raise3 Sets
8-12 Reps
@8-10
5
Cable Crunch3 Sets
8-12 Reps
@8-10
Day 1
1
Incline Bench Press (Barbell)3 Sets
6-8 Reps
@7-9
2
Barbell Row3 Sets
6-8 Reps
@7-9
3
Bench Press (Dumbbell)3 Sets
8-12 Reps
@8-10
4
Seated Row (Machine)3 Sets
8-12 Reps
@8-10
5A
Lateral Raise (Cable)3 Sets
8-15 Reps
@9-10
5B
Face Away Cable Curl3 Sets
8-15 Reps
@9-10
Day 5
1
Overhead Press (Dumbbell)1 Set
2 Sets
4-6 Reps
6-8 Reps
@7-9
@8-9
2
Bicep Curl (EZ Bar)3 Sets
6-10 Reps
@8-10
3
Dip (Weighted)3 Sets
6-10 Reps
@8-10
4A
Upright Row (Barbell)3 Sets
8-12 Reps
@8-10
4B
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@8-10