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Silas' 6 Day Powerbuilding PPL

by Silas N.

Program Description

A lot of this program is modeled after Jeff Nipard's ultimate PPL. This program is designed for those with a quick recovery time and who are willing to take almost every set past failure. You will grow esthetically and in strength. If more rest days are desired, run the first half on week 1 and the second half on week 2.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 17, 2025 12:13
  • Last Edited
    Feb 17, 2025 02:18
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
12 reps
5 reps
3 reps
2 reps
1 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Larsen Press (Barbell)
2
10 reps
RPE 10
3
Arnold Press
3
8-10 reps
RPE 10
4
Chest Press-Around
2
12-15 reps
RPE 10
5
Y Raise
3
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Skull Crusher
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
12 reps
5 reps
3 reps
2 reps
1 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Larsen Press (Barbell)
2
10 reps
RPE 10
3
Arnold Press
3
8-10 reps
RPE 10
4
Chest Press-Around
2
12-15 reps
RPE 10
5
Y Raise
3
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Skull Crusher
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
12 reps
5 reps
3 reps
2 reps
1 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Larsen Press (Barbell)
2
10 reps
RPE 10
3
Arnold Press
3
8-10 reps
RPE 10
4
Chest Press-Around
2
12-15 reps
RPE 10
5
Y Raise
3
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Skull Crusher
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
12 reps
5 reps
3 reps
2 reps
1 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Larsen Press (Barbell)
2
10 reps
RPE 10
3
Arnold Press
3
8-10 reps
RPE 10
4
Chest Press-Around
2
12-15 reps
RPE 10
5
Y Raise
3
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Skull Crusher
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
2
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Pullover (Dumbbell)
2
10-12 reps
RPE 10
4
Face Pull
3
10-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
6
Standing Pullover (Cable)
3
10-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
8
Face Away Cable Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
2
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Pullover (Dumbbell)
2
10-12 reps
RPE 10
4
Face Pull
3
10-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
6
Standing Pullover (Cable)
3
10-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
8
Face Away Cable Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
2
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Pullover (Dumbbell)
2
10-12 reps
RPE 10
4
Face Pull
3
10-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
6
Standing Pullover (Cable)
3
10-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
8
Face Away Cable Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
2
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Pullover (Dumbbell)
2
10-12 reps
RPE 10
4
Face Pull
3
10-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
6
Standing Pullover (Cable)
3
10-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
8
Face Away Cable Curl
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2
10-12 reps
5-8 reps
3-5 reps
2-3 reps
1-2 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Squat (Paused)
2
5 reps
RPE 8
3
Deadlift (Barbell)
2
5 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5
Leg Curl
3
10-12 reps
RPE 10
6
Standing Calf Raise
4
10-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2
10-12 reps
5-8 reps
3-5 reps
2-3 reps
1-2 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Squat (Paused)
2
5 reps
RPE 8
3
Deadlift (Barbell)
2
5 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5
Leg Curl
3
10-12 reps
RPE 10
6
Standing Calf Raise
4
10-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2
10-12 reps
5-8 reps
3-5 reps
2-3 reps
1-2 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Squat (Paused)
2
5 reps
RPE 8
3
Deadlift (Barbell)
2
5 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5
Leg Curl
3
10-12 reps
RPE 10
6
Standing Calf Raise
4
10-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2
10-12 reps
5-8 reps
3-5 reps
2-3 reps
1-2 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Squat (Paused)
2
5 reps
RPE 8
3
Deadlift (Barbell)
2
5 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5
Leg Curl
3
10-12 reps
RPE 10
6
Standing Calf Raise
4
10-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 9
RPE 10
RPE 10
2
Sling Shot Bench Press (Barbell)
3
3-5 reps
RPE 9
3
Shoulder Press (Machine)
3
10-12 reps
RPE 10
4
Skull Crusher (Barbell)
3
6-8 reps
RPE 10
5
Chest Fly (Cable)
3
10-12 reps
RPE 10
6
Y Raise
3
10-12 reps
RPE 10
7
Chest Press (Machine)
3
10-12 reps
RPE 10
8
Tricep Extension (Cable)
3
10-12 reps
RPE 10
9
Narrow Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 9
RPE 10
RPE 10
2
Sling Shot Bench Press (Barbell)
3
3-5 reps
RPE 9
3
Shoulder Press (Machine)
3
10-12 reps
RPE 10
4
Skull Crusher (Barbell)
3
6-8 reps
RPE 10
5
Chest Fly (Cable)
3
10-12 reps
RPE 10
6
Y Raise
3
10-12 reps
RPE 10
7
Chest Press (Machine)
3
10-12 reps
RPE 10
8
Tricep Extension (Cable)
3
10-12 reps
RPE 10
9
Narrow Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 9
RPE 10
RPE 10
2
Sling Shot Bench Press (Barbell)
3
3-5 reps
RPE 9
3
Shoulder Press (Machine)
3
10-12 reps
RPE 10
4
Skull Crusher (Barbell)
3
6-8 reps
RPE 10
5
Chest Fly (Cable)
3
10-12 reps
RPE 10
6
Y Raise
3
10-12 reps
RPE 10
7
Chest Press (Machine)
3
10-12 reps
RPE 10
8
Tricep Extension (Cable)
3
10-12 reps
RPE 10
9
Narrow Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 9
RPE 10
RPE 10
2
Sling Shot Bench Press (Barbell)
3
3-5 reps
RPE 9
3
Shoulder Press (Machine)
3
10-12 reps
RPE 10
4
Skull Crusher (Barbell)
3
6-8 reps
RPE 10
5
Chest Fly (Cable)
3
10-12 reps
RPE 10
6
Y Raise
3
10-12 reps
RPE 10
7
Chest Press (Machine)
3
10-12 reps
RPE 10
8
Tricep Extension (Cable)
3
10-12 reps
RPE 10
9
Narrow Push Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Shrug (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Pec Deck
3
10-12 reps
RPE 10
6
Overhead Cable Bicep Curl
3
8-10 reps
RPE 10
7
Incline Curl (Dumbbell)
3
4-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Shrug (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Pec Deck
3
10-12 reps
RPE 10
6
Overhead Cable Bicep Curl
3
8-10 reps
RPE 10
7
Incline Curl (Dumbbell)
3
4-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Shrug (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Pec Deck
3
10-12 reps
RPE 10
6
Overhead Cable Bicep Curl
3
8-10 reps
RPE 10
7
Incline Curl (Dumbbell)
3
4-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Shrug (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Pec Deck
3
10-12 reps
RPE 10
6
Overhead Cable Bicep Curl
3
8-10 reps
RPE 10
7
Incline Curl (Dumbbell)
3
4-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10-12 reps
5-8 reps
3-5 reps
1-2 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Squat (Barbell)
2
3-5 reps
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Standing Calf Raise
4
10-12 reps
RPE 10
7
Abs Crunch (Machine)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10-12 reps
5-8 reps
3-5 reps
1-2 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Squat (Barbell)
2
3-5 reps
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Standing Calf Raise
4
10-12 reps
RPE 10
7
Abs Crunch (Machine)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10-12 reps
5-8 reps
3-5 reps
1-2 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Squat (Barbell)
2
3-5 reps
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Standing Calf Raise
4
10-12 reps
RPE 10
7
Abs Crunch (Machine)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10-12 reps
5-8 reps
3-5 reps
1-2 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Squat (Barbell)
2
3-5 reps
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Standing Calf Raise
4
10-12 reps
RPE 10
7
Abs Crunch (Machine)
3
10-12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Lat Pulldown
1 Set
2 Sets
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
2
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@10
3
Pullover (Dumbbell)
2 Sets
10-12 Reps
@10
4
Face Pull
3 Sets
10-12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@10
6
Standing Pullover (Cable)
3 Sets
10-12 Reps
@10
7
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
8
Face Away Cable Curl
3 Sets
10-12 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
5-8 Reps
3-5 Reps
2-3 Reps
1-2 Reps
2-4 Reps
@6
@7
@8
@8.5
@9
@10
2
Squat (Paused)
2 Sets
5 Reps
@8
3
Deadlift (Barbell)
2 Sets
5 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@10
5
Leg Curl
3 Sets
10-12 Reps
@10
6
Standing Calf Raise
4 Sets
10-12 Reps
@10
7
Decline Crunch (Weighted)
1 Set
12-20 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
@9
@10
@10
2
Sling Shot Bench Press (Barbell)
3 Sets
3-5 Reps
@9
3
Shoulder Press (Machine)
3 Sets
10-12 Reps
@10
4
Skull Crusher (Barbell)
3 Sets
6-8 Reps
@10
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@10
6
Y Raise
3 Sets
10-12 Reps
@10
7
Chest Press (Machine)
3 Sets
10-12 Reps
@10
8
Tricep Extension (Cable)
3 Sets
10-12 Reps
@10
9
Narrow Push Up
1 Set
AMRAP
@10
Day 5
1
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@10
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
10-12 Reps
@10
4
Shrug (Dumbbell)
3 Sets
10-12 Reps
@10
5
Reverse Pec Deck
3 Sets
10-12 Reps
@10
6
Overhead Cable Bicep Curl
3 Sets
8-10 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
4-12 Reps
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
5-8 Reps
3-5 Reps
1-2 Reps
3-5 Reps
@6.5
@7.5
@8.5
@9
@10
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8
3
Squat (Barbell)
2 Sets
3-5 Reps
@9
4
Lying Leg Curl
3 Sets
10-12 Reps
@10
5
Leg Extension
3 Sets
10-12 Reps
@10
6
Standing Calf Raise
4 Sets
10-12 Reps
@10
7
Abs Crunch (Machine)
3 Sets
10-12 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
12 Reps
5 Reps
3 Reps
2 Reps
1 Reps
5 Reps
@6
@7
@7.5
@8
@8.5
@10
2
Larsen Press (Barbell)
2 Sets
10 Reps
@10
3
Arnold Press
3 Sets
8-10 Reps
@10
4
Chest Press-Around
2 Sets
12-15 Reps
@10
5
Y Raise
3 Sets
10-12 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
8
Skull Crusher
2 Sets
10-12 Reps
@10