Powerbuilding workout program
A four-day program combining heavy squat, bench, and deadlift work with moderate-to-high hypertrophy volume.
Intermediate · 4 days per week · 6–8 weeks
Open in LifterLower Strength
- Back Squat: 1 × 4 reps @ RPE 8, 3 × 5 reps @ RPE 7.5
- Deadlift: 3 × 4 reps @ RPE 7.5
- Bulgarian Split Squat: 3 × 8-10 reps @ RPE 8
- Back Extension: 3 × 10-15 reps @ RPE 8
- Cable Crunch: 3 × 10-15 reps @ RPE 8
Upper Strength
- Barbell Bench Press: 1 × 4 reps @ RPE 8, 4 × 5 reps @ RPE 7.5
- Barbell Row: 4 × 6-8 reps @ RPE 8
- Dumbbell Shoulder Press: 3 × 6-10 reps @ RPE 8
- Chin-Up: 3 × 5-8 reps @ RPE 8
- Skull Crusher: 3 × 8-12 reps @ RPE 8
Lower Hypertrophy
- Front Squat: 4 × 8-10 reps @ RPE 8
- Bulgarian Split Squat: 3 × 10-12 reps @ RPE 8
- Glute Bridge: 4 × 8-12 reps @ RPE 8
- Back Extension: 3 × 12-15 reps @ RPE 8
- Cable Crunch: 3 × 12-15 reps @ RPE 8
Upper Hypertrophy
- Dumbbell Bench Press: 4 × 8-12 reps @ RPE 8
- Chest-Supported Row: 4 × 8-12 reps @ RPE 8
- Dumbbell Fly: 3 × 10-15 reps @ RPE 8
- Lat Pulldown: 3 × 10-15 reps @ RPE 8
- Cable Curl: 3 × 10-15 reps @ RPE 8
- Face Pull: 3 × 12-15 reps @ RPE 8