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BoostcampPNG

OczyPL 4SB

by Ar Pr

Program Description

The Powerlifthing Program, Squat Bench Focus, 4 heavy

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Muscle & Sculpting, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 21, 2025 11:13
  • Last Edited
    Jan 31, 2025 08:54
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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)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pendlay Row
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pendlay Row
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pendlay Row
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pendlay Row
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
3
8-15 reps
RPE 7
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
3
8-15 reps
RPE 7
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
3
8-15 reps
RPE 7
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
3
8-15 reps
RPE 7
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
High Pull
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
High Pull
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
High Pull
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
High Pull
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
3
Leg Extension
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
4
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
5
Cable Crunch
2 Sets
1 Set
15-20 Reps
15-50 Reps
@7
@7
6
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
3 Sets
8-15 Reps
@7
3
Leg Extension
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
4
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
5
Decline Crunch (Weighted)
3 Sets
12-20 Reps
@8
6
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3 Sets
12 Reps
@8
3
Pendlay Row
3 Sets
12 Reps
@8
4A
Tricep Pushdown (Cable)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
4B
Bicep Curl (Barbell)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
High Pull
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8
5A
Tricep Pushdown (Cable)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
5B
Bicep Curl (Barbell)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8