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The PD Protocol (Power & Density)

by Big Lifts Chris

Program Description

The PD Protocol is a rigorous, meticulously structured powerbuilding program designed for the serious lifter who refuses to choose between raw strength and aesthetic density. This isn't just lifting heavy; it's lifting smart and hard. By systematically blending proven powerlifting methodologies with targeted, high-volume hypertrophy blocks, we force rapid adaptation in both the central nervous system (CNS) and the musculature. If your goal is to add pounds to your Big Three (Squat, Bench, Deadlift) while simultaneously building a dense, powerful physique that commands attention, this is your blueprint. Who Is This Program For? -Intermediate to Advanced lifters with at least 1 year of consistent training experience. -Athletes who have plateaued in either their strength or their physique development. -Individuals seeking a highly structured, data-driven approach to combining powerlifting and bodybuilding. Each 6-week Cycle bases the compound lifts on your 1RM. After each 6 week cycle, increase your 1RM by 5% and start again.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 14, 2025 04:53
  • Last Edited
    Oct 14, 2025 06:10
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Front Delts
9.8%
Glutes
9.7%
Biceps
9.2%
Quadriceps
8%
Hamstrings
7.2%
Lower Back
7%
Chest
6.9%
Abs
5.9%
Middle Delts
5.7%
Upper Back
5.3%
Lats
4.8%
Cardio
2.3%
Adductors
1.8%
Abductors
1.5%
Forearms
1.4%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Barbell)
3
5 reps
70%
3
Bench Press (Wide Grip)
3
6-8 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
5A
Front Raise
2
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
6
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
9
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Barbell)
3
5 reps
80%
3
Bench Press (Wide Grip)
3
6-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
5A
Front Raise
2
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
6
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Barbell)
3
5 reps
90%
3
Bench Press (Wide Grip)
3
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
5A
Front Raise
2
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Barbell)
3
5 reps
75%
3
Bench Press (Wide Grip)
3
6-8 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
5A
Front Raise
2
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
6
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
9
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Barbell)
3
5 reps
85%
3
Bench Press (Wide Grip)
3
6-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
5A
Front Raise
2
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
6
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Barbell)
3
5 reps
95%
3
Bench Press (Wide Grip)
3
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
5A
Front Raise
2
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Squat (Barbell)
3
5 reps
70%
3
Hack Squat
3
6-8 reps
RPE 7
4
Leg Press
3
8-12 reps
RPE 7
5
Reverse Hyperextension
3
8-12 reps
RPE 7
6
Leg Extension
2
AMRAP
RPE 7
7
Hip Adductor (Machine)
2
8-12 reps
RPE 7
8
Hip Abductor (Machine)
2
8-12 reps
RPE 7
9
Back Extension
2
AMRAP
RPE 7
10
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Squat (Barbell)
3
5 reps
80%
3
Hack Squat
3
6-8 reps
RPE 8
4
Leg Press
3
8-12 reps
RPE 8
5
Reverse Hyperextension
3
8-12 reps
RPE 8
6
Leg Extension
2
AMRAP
RPE 8
7
Hip Adductor (Machine)
2
8-12 reps
RPE 8
8
Hip Abductor (Machine)
2
8-12 reps
RPE 8
9
Back Extension
2
AMRAP
RPE 8
10
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Squat (Barbell)
3
5 reps
90%
3
Hack Squat
3
6-8 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Reverse Hyperextension
3
8-12 reps
RPE 9
6
Leg Extension
2
AMRAP
RPE 9
7
Hip Adductor (Machine)
2
8-12 reps
RPE 9
8
Hip Abductor (Machine)
2
8-12 reps
RPE 9
9
Back Extension
2
AMRAP
RPE 9
10
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Squat (Barbell)
3
5 reps
75%
3
Hack Squat
3
6-8 reps
RPE 7
4
Leg Press
3
8-12 reps
RPE 7
5
Reverse Hyperextension
3
8-12 reps
RPE 7
6
Leg Extension
2
AMRAP
RPE 7
7
Hip Adductor (Machine)
2
8-12 reps
RPE 7
8
Hip Abductor (Machine)
2
8-12 reps
RPE 7
9
Back Extension
2
AMRAP
RPE 7
10
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Squat (Barbell)
3
5 reps
85%
3
Hack Squat
3
6-8 reps
RPE 8
4
Leg Press
3
8-12 reps
RPE 8
5
Reverse Hyperextension
3
8-12 reps
RPE 8
6
Leg Extension
2
AMRAP
RPE 8
7
Hip Adductor (Machine)
2
8-12 reps
RPE 8
8
Hip Abductor (Machine)
2
8-12 reps
RPE 8
9
Back Extension
2
AMRAP
RPE 8
10
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Squat (Barbell)
3
5 reps
95%
3
Hack Squat
3
6-8 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Reverse Hyperextension
3
8-12 reps
RPE 9
6
Leg Extension
2
AMRAP
RPE 9
7
Hip Adductor (Machine)
2
8-12 reps
RPE 9
8
Hip Abductor (Machine)
2
8-12 reps
RPE 9
9
Back Extension
2
AMRAP
RPE 9
10
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5A
Front Raise
2
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
6
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
9
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Overhead Press (Barbell)
3
5 reps
80%
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5A
Front Raise
2
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
6
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Overhead Press (Barbell)
3
5 reps
90%
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5A
Front Raise
2
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Overhead Press (Barbell)
3
5 reps
75%
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5A
Front Raise
2
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
6
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
9
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Overhead Press (Barbell)
3
5 reps
85%
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5A
Front Raise
2
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
6
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Overhead Press (Barbell)
3
5 reps
95%
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5A
Front Raise
2
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
5 reps
70%
3
Hamstring Curl
3
8-12 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
5
T-Bar Row
3
6-8 reps
RPE 7
6
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 7
7
Lat Pulldown
2
AMRAP
RPE 7
8
Seated Row (Cable)
2
AMRAP
RPE 7
9
Reverse Hyperextension
3
8-12 reps
RPE 7
10
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
5 reps
80%
3
Hamstring Curl
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5
T-Bar Row
3
6-8 reps
RPE 8
6
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
7
Lat Pulldown
2
AMRAP
RPE 8
8
Seated Row (Cable)
2
AMRAP
RPE 8
9
Reverse Hyperextension
3
8-12 reps
RPE 8
10
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
5 reps
90%
3
Hamstring Curl
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
T-Bar Row
3
6-8 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
7
Lat Pulldown
2
AMRAP
RPE 9
8
Seated Row (Cable)
2
AMRAP
RPE 9
9
Reverse Hyperextension
3
8-12 reps
RPE 9
10
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
5 reps
75%
3
Hamstring Curl
3
8-12 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
5
T-Bar Row
3
6-8 reps
RPE 7
6
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 7
7
Lat Pulldown
2
AMRAP
RPE 7
8
Seated Row (Cable)
2
AMRAP
RPE 7
9
Reverse Hyperextension
3
8-12 reps
RPE 7
10
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
5 reps
85%
3
Hamstring Curl
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5
T-Bar Row
3
6-8 reps
RPE 8
6
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
7
Lat Pulldown
2
AMRAP
RPE 8
8
Seated Row (Cable)
2
AMRAP
RPE 8
9
Reverse Hyperextension
3
8-12 reps
RPE 8
10
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
5 reps
95%
3
Hamstring Curl
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
T-Bar Row
3
6-8 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
7
Lat Pulldown
2
AMRAP
RPE 9
8
Seated Row (Cable)
2
AMRAP
RPE 9
9
Reverse Hyperextension
3
8-12 reps
RPE 9
10
Plank
3
1 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Treadmill
1 Set
30 mins
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
3
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7
@7
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7
@7
5A
Front Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
5B
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
6
Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
9
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
Day 2
1
Treadmill
1 Set
30 mins
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
3
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7
@7
4
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
5
Reverse Hyperextension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
6
Leg Extension
1 Set
1 Set
AMRAP
AMRAP
@7
@7
7
Hip Adductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
8
Hip Abductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
9
Back Extension
1 Set
1 Set
AMRAP
AMRAP
@7
@7
10
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
Day 3
1
Treadmill
1 Set
30 mins
-
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7
@7
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
5A
Front Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
5B
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
6
Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
9
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
Day 4
1
Treadmill
1 Set
30 mins
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
3
Hamstring Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7
@7
5
T-Bar Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7
@7
6
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
7
Lat Pulldown
1 Set
1 Set
AMRAP
AMRAP
@7
@7
8
Seated Row (Cable)
1 Set
1 Set
AMRAP
AMRAP
@7
@7
9
Reverse Hyperextension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
10
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-