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Powerbuilding Torso and Limbs Workout

by Antonio K.
1 athletes joined

Program Description

Unleash your strength with the **Powerbuilding Torso and Limbs Workout**, a comprehensive 4-week program designed for serious lifters. With 16 sessions packed into just four weeks, this program combines heavy compound lifts like the bench press and deadlift with targeted accessory work to sculpt your upper body and legs. Each workout is meticulously structured to maximize hypertrophy while enhancing your overall power. Get ready to elevate your training and achieve impressive gains!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 20, 2025 10:47
  • Last Edited
    Nov 21, 2025 12:37
Muscle Engagement
Front
Back
MuscleSet
Chest
14.1%
Triceps
12%
Upper Back
9.9%
Front Delts
9.8%
Glutes
8.9%
Quadriceps
8.2%
Hamstrings
8.2%
Lats
5.9%
Middle Delts
5.9%
Biceps
5.2%
Rear Delts
4.2%
Lower Back
2.8%
Abs
2.8%
Adductors
1.4%
Forearms
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
2
6 reps
RPE 10
5
Chest Fly (Machine)
2
8 reps
RPE 9.5
6
Chest Supported Row (Machine)
2
8 reps
RPE 9.5
7
Kelso Shrug
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
2
6 reps
RPE 10
5
Chest Fly (Machine)
2
8 reps
RPE 9.5
6
Chest Supported Row (Machine)
2
8 reps
RPE 9.5
7
Kelso Shrug
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
2
6 reps
RPE 10
5
Chest Fly (Machine)
2
8 reps
RPE 9.5
6
Chest Supported Row (Machine)
2
8 reps
RPE 9.5
7
Kelso Shrug
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
2
6 reps
RPE 10
5
Chest Fly (Machine)
2
8 reps
RPE 9.5
6
Chest Supported Row (Machine)
2
8 reps
RPE 9.5
7
Kelso Shrug
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Pin Press Bench (Barbell)
2
5 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9.5
4
Leg Curl
2
8 reps
RPE 9.5
5
Shoulder Press (Machine)
2
8 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 10
9
Rear Delt Fly (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Pin Press Bench (Barbell)
2
5 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9.5
4
Leg Curl
2
8 reps
RPE 9.5
5
Shoulder Press (Machine)
2
8 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 10
9
Rear Delt Fly (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Pin Press Bench (Barbell)
2
5 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9.5
4
Leg Curl
2
8 reps
RPE 9.5
5
Shoulder Press (Machine)
2
8 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 10
9
Rear Delt Fly (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Pin Press Bench (Barbell)
2
5 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9.5
4
Leg Curl
2
8 reps
RPE 9.5
5
Shoulder Press (Machine)
2
8 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 10
9
Rear Delt Fly (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Barbell Row
2
8 reps
RPE 9.5
3
Dip (Weighted)
2
8 reps
RPE 9.5
4
Seated Row (Cable)
2
8 reps
RPE 9.5
5
Chest Fly (Machine)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Barbell Row
2
8 reps
RPE 9.5
3
Dip (Weighted)
2
8 reps
RPE 9.5
4
Seated Row (Cable)
2
8 reps
RPE 9.5
5
Chest Fly (Machine)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Barbell Row
2
8 reps
RPE 9.5
3
Dip (Weighted)
2
8 reps
RPE 9.5
4
Seated Row (Cable)
2
8 reps
RPE 9.5
5
Chest Fly (Machine)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Barbell Row
2
8 reps
RPE 9.5
3
Dip (Weighted)
2
8 reps
RPE 9.5
4
Seated Row (Cable)
2
8 reps
RPE 9.5
5
Chest Fly (Machine)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8 reps
RPE 9.5
5
Single Arm Pushdown
2
8 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
7
Rear Delt Fly (Machine)
2
8 reps
RPE 9.5
8
Tempo Bench Press
2
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8 reps
RPE 9.5
5
Single Arm Pushdown
2
8 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
7
Rear Delt Fly (Machine)
2
8 reps
RPE 9.5
8
Tempo Bench Press
2
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8 reps
RPE 9.5
5
Single Arm Pushdown
2
8 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
7
Rear Delt Fly (Machine)
2
8 reps
RPE 9.5
8
Tempo Bench Press
2
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8 reps
RPE 9.5
5
Single Arm Pushdown
2
8 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
7
Rear Delt Fly (Machine)
2
8 reps
RPE 9.5
8
Tempo Bench Press
2
5 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9.5
4
Pull-Up (Bodyweight)
2 Sets
6 Reps
@10
5
Chest Fly (Machine)
2 Sets
8 Reps
@9.5
6
Chest Supported Row (Machine)
2 Sets
8 Reps
@9.5
7
Kelso Shrug
1 Set
8 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Pin Press Bench (Barbell)
2 Sets
5 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@9.5
4
Leg Curl
2 Sets
8 Reps
@9.5
5
Shoulder Press (Machine)
2 Sets
8 Reps
@9.5
6
Preacher Curl (Dumbbell)
2 Sets
8 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
8
Lateral Raise (Cable)
2 Sets
8 Reps
@10
9
Rear Delt Fly (Machine)
2 Sets
8 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@9.5
2
Barbell Row
2 Sets
8 Reps
@9.5
3
Dip (Weighted)
2 Sets
8 Reps
@9.5
4
Seated Row (Cable)
2 Sets
8 Reps
@9.5
5
Chest Fly (Machine)
2 Sets
8 Reps
@9.5
Day 4
1
Zercher Squat (Barbell)
2 Sets
8 Reps
@8.5
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9.5
3
Hip Thrust (Machine)
2 Sets
8 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
8 Reps
@9.5
5
Single Arm Pushdown
2 Sets
8 Reps
@9.5
6
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@9.5
7
Rear Delt Fly (Machine)
2 Sets
8 Reps
@9.5
8
Tempo Bench Press
2 Sets
5 Reps
@7