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Upper/Lower Powerbuilding

by justinmize18
1 athletes joined

Program Description

Powerbuilding upper/lower split

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 25, 2024 08:02
  • Last Edited
    Jun 18, 2025 08:32

Summary

Unleash your strength with the Upper/Lower Powerbuilding program, a comprehensive 4-week training plan designed for serious lifters. This program features 4 days of focused workouts, emphasizing compound movements like squats and deadlifts to build muscle and power. Each session is structured to progressively challenge you, ensuring you maximize your gains while honing your technique. Perfect for those ready to elevate their training and achieve impressive results in both strength and physique.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13%
Chest
10.4%
Front Delts
10.3%
Triceps
10.2%
Quadriceps
9.3%
Glutes
8.6%
Upper Back
7.1%
Lats
6.7%
Middle Delts
6%
Biceps
5.3%
Calves
4%
Lower Back
3.8%
Abs
2.5%
Adductors
1.3%
Forearms
0.8%
Abductors
0.4%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
3
1
5 reps
RPE 6
RPE 9
3
Pendulum Squat
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
4
Seated Hamstring Curl
2
10-20 reps
RPE 10
5
Calf Raise (Machine)
3
20 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
3
1
5 reps
RPE 6
RPE 9
3
Pendulum Squat
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
4
Seated Hamstring Curl
2
10-20 reps
RPE 10
5
Calf Raise (Machine)
3
20 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
4
1
5 reps
RPE 6
RPE 9
3
Pendulum Squat
1
2
10-20 reps
10-20 reps
RPE 8
RPE 9
4
Seated Hamstring Curl
2
10-20 reps
RPE 10
5
Calf Raise (Machine)
3
20 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
5 reps
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
5
1
5 reps
RPE 6
RPE 9
3
Pendulum Squat
1
2
10-20 reps
10-20 reps
RPE 8
RPE 9
4
Seated Hamstring Curl
2
10-20 reps
RPE 10
5
Calf Raise (Machine)
3
20 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
1
5 reps
RPE 7
RPE 9
1B
Deficit Push Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Upright Row (Barbell)
3
10-15 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
4C
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
1
5 reps
RPE 7
RPE 9
1B
Deficit Push Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Upright Row (Barbell)
3
10-15 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
4C
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
1
5 reps
RPE 8
RPE 9
1B
Deficit Push Up
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 8
3
Lat Pulldown
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Upright Row (Barbell)
3
10-15 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
4C
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
1
5 reps
RPE 8
RPE 9
1B
Deficit Push Up
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 8
3
Lat Pulldown
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Upright Row (Barbell)
3
10-15 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
4C
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
1
5 reps
RPE 6
RPE 10
2
Leg Press
1
2
10-20 reps
10-20 reps
RPE 8
RPE 9
3
Glute-Ham Raise
3
AMRAP
RPE 8
4
Standing Calf Raise
1
2
10-20 reps
10-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
1
5 reps
RPE 6
RPE 10
2
Leg Press
1
2
10-20 reps
10-20 reps
RPE 8
RPE 9
3
Glute-Ham Raise
3
AMRAP
RPE 8
4
Standing Calf Raise
1
2
10-20 reps
10-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
1
5 reps
RPE 7
RPE 10
2
Leg Press
1
2
10-20 reps
10-20 reps
RPE 8
RPE 9
3
Glute-Ham Raise
3
AMRAP
RPE 8
4
Standing Calf Raise
1
2
10-20 reps
10-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
1
5 reps
RPE 7
RPE 10
2
Leg Press
1
2
10-20 reps
10-20 reps
RPE 8
RPE 9
3
Glute-Ham Raise
3
AMRAP
RPE 8
4
Standing Calf Raise
1
2
10-20 reps
10-20 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
4
1
5 reps
RPE 6
RPE 10
3
Seated Military Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
4
Incline Chest Fly (Dumbbell)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6
Tricep Extension (Machine)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
4
1
5 reps
RPE 6
RPE 10
3
Seated Military Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
4
Incline Chest Fly (Dumbbell)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6
Tricep Extension (Machine)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
5
1
5 reps
RPE 7
RPE 10
3
Seated Military Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
4
Incline Chest Fly (Dumbbell)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6
Tricep Extension (Machine)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
6
1
5 reps
RPE 7
RPE 10
3
Seated Military Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
4
Incline Chest Fly (Dumbbell)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6
Tricep Extension (Machine)
3
10-20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
@6
@9
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
5 Reps
@6
@9
3
Pendulum Squat
1 Set
1 Set
10-20 Reps
10-20 Reps
@8
@9
4
Seated Hamstring Curl
2 Sets
10-20 Reps
@10
5
Calf Raise (Machine)
3 Sets
20 Reps
@7-9
Day 2
1A
Bent Over Row (Barbell)
3 Sets
1 Set
5 Reps
@7
@9
1B
Deficit Push Up
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Upright Row (Barbell)
3 Sets
10-15 Reps
@8
4B
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@8
4C
Skull Crusher (Barbell)
3 Sets
10-15 Reps
@8
Day 3
1
Deficit Deadlift (Barbell)
3 Sets
1 Set
5 Reps
@6
@10
2
Leg Press
1 Set
2 Sets
10-20 Reps
10-20 Reps
@8
@9
3
Glute-Ham Raise
3 Sets
AMRAP
@8
4
Standing Calf Raise
1 Set
2 Sets
10-20 Reps
10-20 Reps
@8
@9
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
2
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
@6
@10
3
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@9
4
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@9
@10
6
Tricep Extension (Machine)
3 Sets
10-20 Reps
@8