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NarlieLifts Powerbuilding Program

by Charlie T.
9 athletes joined

Program Description

Get big joosy leggs and get stronga

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    110 minutes
  • Created
    Nov 25, 2024 09:55
  • Last Edited
    Jan 01, 2025 06:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Squat (Barbell)
2
1
6 reps
3 reps
75%
85%
2
Squat (Paused)
2
3 reps
75%
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 6-8
4
Lying Leg Curl
3
12-15 reps
RPE 6-8
5
Hammer Curl
2
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
3 reps
75%
85%
2
Squat (Paused)
2
3 reps
75%
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 6-8
4
Lying Leg Curl
3
12-15 reps
RPE 6-8
5
Hammer Curl
2
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
2 reps
3 reps
90%
85%
2
Leg Extension
2
8-12 reps
RPE 6-7
3
Lying Leg Curl
2
12-15 reps
RPE 6-7
4
Seated Dumbbell Curl
3
10-12 reps
RPE 7-8
5
Seated Calf Raise
3
15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
2 reps
3 reps
90%
85%
2
Leg Extension
2
8-12 reps
RPE 6-7
3
Lying Leg Curl
2
12-15 reps
RPE 6-7
4
Seated Dumbbell Curl
3
10-12 reps
RPE 7-8
5
Seated Calf Raise
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
3 reps
80%
85%
2
Larsen Press (Barbell)
2
6 reps
75%
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
RPE 7-8
4
Skull Crusher (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8-9
RPE 8-9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
3 reps
80%
85%
2
Larsen Press (Barbell)
2
6 reps
75%
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7-8
4
Skull Crusher (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8-9
RPE 8-9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
3 reps
95%
85%
2
Pec Deck (Machine)
3
8-10 reps
RPE 6-7
3
Tricep Extension (Cable)
3
8-10 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6-7
5
Seated Calf Raise
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
3 reps
95%
85%
2
Pec Deck (Machine)
3
8-10 reps
RPE 6-7
3
Tricep Extension (Cable)
3
8-10 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6-7
5
Seated Calf Raise
3
15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
3 reps
70%
2
Deadlift (Barbell)
2
3 reps
70%
3
Seated Dumbbell Curl
3
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8-9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 8-9
6
Plank
2
10000 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
3 reps
75%
2
Deadlift (Barbell)
2
3 reps
75%
3
Seated Dumbbell Curl
3
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8-9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 8-9
6
Plank
2
10000 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
3 reps
85%
75%
2
Pull-Up (Bodyweight)
2
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Hammer Curl
3
10-12 reps
RPE 8
5
Plank
2
10000 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
3 reps
85%
75%
2
Pull-Up (Bodyweight)
2
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Hammer Curl
3
10-12 reps
RPE 8
5
Plank
2
10000 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
5 reps
6 reps
85%
80%
75%
2
Good Morning
3
8-10 reps
RPE 8-9
3
Leg Curl
2
10-12 reps
RPE 7-8
4
Hack Squat
3
12 reps
RPE 7-8
5
Seated Calf Raise
3
15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
5 reps
6 reps
85%
80%
75%
2
Good Morning
3
8-10 reps
RPE 8-9
3
Leg Curl
2
10-12 reps
RPE 7-8
4
Hack Squat
3
12 reps
RPE 7-8
5
Seated Calf Raise
3
15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
5 reps
55%
60%
65%
2
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8-9
3
Leg Curl
2
10-12 reps
RPE 7-8
4
Leg Extension
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
5 reps
55%
60%
65%
2
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8-9
3
Leg Curl
2
10-12 reps
RPE 7-8
4
Leg Extension
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
85%
80%
2
Larsen Press (Barbell)
2
5 reps
70%
3
Pec Deck (Machine)
3
10-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7-8
5
Front Raise
3
10-12 reps
RPE 8-9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
90%
80%
2
Larsen Press (Barbell)
2
5 reps
75%
3
Pec Deck (Machine)
3
10-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7-8
5
Front Raise
3
10-12 reps
RPE 8-9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
6 reps
5 reps
60%
70%
75%
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
6 reps
5 reps
65%
75%
80%
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6 Reps
3 Reps
75%
85%
2
Squat (Paused)
2 Sets
3 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@6-8
4
Lying Leg Curl
3 Sets
12-15 Reps
@6-8
5
Hammer Curl
2 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
15 Reps
@8-9
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
3 Reps
80%
85%
2
Larsen Press (Barbell)
2 Sets
6 Reps
75%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
@7-8
4
Skull Crusher (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@8-9
@8-9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8-9
Day 3
1
Deadlift (Paused)
2 Sets
3 Reps
70%
2
Deadlift (Barbell)
2 Sets
3 Reps
70%
3
Seated Dumbbell Curl
3 Sets
8-10 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8-9
5
Standing Pullover (Cable)
3 Sets
8-12 Reps
@8-9
6
Plank
2 Sets
10000 mins
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
6 Reps
85%
80%
75%
2
Good Morning
3 Sets
8-10 Reps
@8-9
3
Leg Curl
2 Sets
10-12 Reps
@7-8
4
Hack Squat
3 Sets
12 Reps
@7-8
5
Seated Calf Raise
3 Sets
15 Reps
@8-9
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
85%
80%
2
Larsen Press (Barbell)
2 Sets
5 Reps
70%
3
Pec Deck (Machine)
3 Sets
10-12 Reps
@8-9
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@7-8
5
Front Raise
3 Sets
10-12 Reps
@8-9
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8-9