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PowerBuilding 4 Day Program - In Season

by Liam Fisher
1 athletes joined

Program Description

Balancing hypertrophy and strength gain accounting for limited recovery and playing sports daily. Focused around compound lifting and overall power generative movements while still gaining beach muscle and size. Lesser volume tailored to the beginner lifter gaining fundamental training movements for sports or for an athlete in-season trying to gain strength and size.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 08, 2025 06:27
  • Last Edited
    Feb 08, 2025 10:35
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Belt Squat
3
8 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 9.5
6
Straight Leg Calf Raise
3
10 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Belt Squat
3
8 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 9.5
6
Straight Leg Calf Raise
3
10 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Belt Squat
3
8 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 9.5
6
Straight Leg Calf Raise
3
10 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Belt Squat
3
8 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 9.5
6
Straight Leg Calf Raise
3
10 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Belt Squat
3
8 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 9.5
6
Straight Leg Calf Raise
3
10 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Belt Squat
3
8 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 9.5
6
Straight Leg Calf Raise
3
10 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Belt Squat
3
8 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 9.5
6
Straight Leg Calf Raise
3
10 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Belt Squat
3
8 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 9.5
6
Straight Leg Calf Raise
3
10 reps
RPE 10
7
Standing Calf Raise
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Push Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Push Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Push Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Push Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Push Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Push Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Push Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Push Up
1
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 10
4
Standing Pullover (Cable)
2
8 reps
RPE 10
5
Face Away Cable Curl
3
12 reps
RPE 10
6
Pull-Up (Assisted)
1
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 10
4
Standing Pullover (Cable)
2
8 reps
RPE 10
5
Face Away Cable Curl
3
12 reps
RPE 10
6
Pull-Up (Assisted)
1
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 10
4
Standing Pullover (Cable)
2
8 reps
RPE 10
5
Face Away Cable Curl
3
12 reps
RPE 10
6
Pull-Up (Assisted)
1
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8
2
Lat Pulldown
2
10 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 10
4
Standing Pullover (Cable)
2
8 reps
RPE 10
5
Face Away Cable Curl
3
12 reps
RPE 10
6
Pull-Up (Assisted)
1
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
8 reps
RPE 10
4
Standing Pullover (Cable)
2
8 reps
RPE 10
5
Face Away Cable Curl
3
12 reps
RPE 10
6
Pull-Up (Assisted)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
8 reps
RPE 10
4
Standing Pullover (Cable)
2
8 reps
RPE 10
5
Face Away Cable Curl
3
12 reps
RPE 10
6
Pull-Up (Assisted)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
8 reps
RPE 10
4
Standing Pullover (Cable)
2
8 reps
RPE 10
5
Face Away Cable Curl
3
12 reps
RPE 10
6
Pull-Up (Assisted)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
8 reps
RPE 10
4
Standing Pullover (Cable)
2
8 reps
RPE 10
5
Face Away Cable Curl
3
12 reps
RPE 10
6
Pull-Up (Assisted)
1
35 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Face Away Cable Curl
2
12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Face Away Cable Curl
2
12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Face Away Cable Curl
2
12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Face Away Cable Curl
2
12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Face Away Cable Curl
2
12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Face Away Cable Curl
2
12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Face Away Cable Curl
2
12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Face Away Cable Curl
2
12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Lateral Raise (Machine)
2
10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Chest Fly (Machine)
2 Sets
8 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
5
Push Up
1 Set
50 Reps
@10
Day 3
1
Barbell Row
3 Sets
8 Reps
@8
2
Lat Pulldown
2 Sets
10 Reps
@10
3
T-Bar Row
2 Sets
8 Reps
@10
4
Standing Pullover (Cable)
2 Sets
8 Reps
@10
5
Face Away Cable Curl
3 Sets
12 Reps
@10
6
Pull-Up (Assisted)
1 Set
25 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Belt Squat
3 Sets
8 Reps
@9.5
3
Leg Extension
3 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
5
Leg Curl
3 Sets
10 Reps
@9.5
6
Straight Leg Calf Raise
3 Sets
10 Reps
@10
7
Standing Calf Raise
3 Sets
8 Reps
@10
Day 4
1
Bench Press (Close Grip)
3 Sets
8 Reps
@9
2
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
4
Face Away Cable Curl
2 Sets
12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
10 Reps
@10
6
Lateral Raise (Cable)
2 Sets
12 Reps
@10