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Strength Builder Hybrid Program

by Synkkis
1 athletes joined

Program Description

4 day intermediate powerbuilding program emphasizing bench press variations. Program Notes: • Top Set Method: This method allows you to focus on heavy, high-intensity sets followed by lighter back-off sets to accumulate volume and practice technique. • RPE (Rate of Perceived Exertion): Adjust weights to hit the prescribed RPE ranges. • Progression: Increase weight when you consistently achieve the upper end of the RPE range with good form. • Rest: Take adequate rest between sets and exercises. • Variation: Continue to vary bench press variations to target different muscle groups and prevent plateaus. This modified program reduces deadlift volume and implements the top set method for Squats, Bench Press, and Deadlifts to balance intensity and volume while targeting strength and hypertrophy gains effectively. Adjust weights and exercises based on individual needs and progression.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 07, 2024 07:37
  • Last Edited
    Sep 05, 2024 09:56
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 6-7
3
Lat Pulldown
3
6-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6-7
6
Tricep Extension (Cable)
3
10-15 reps
RPE 6-7
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 6-7
3
Lat Pulldown
3
6-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6-7
6
Tricep Extension (Cable)
3
10-15 reps
RPE 6-7
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 6-7
3
Lat Pulldown
3
6-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6-7
6
Tricep Extension (Cable)
3
10-15 reps
RPE 6-7
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 6-7
3
Lat Pulldown
3
6-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6-7
6
Tricep Extension (Cable)
3
10-15 reps
RPE 6-7
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 6-7
3
Lat Pulldown
3
6-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6-7
6
Tricep Extension (Cable)
3
10-15 reps
RPE 6-7
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 6-7
3
Lat Pulldown
3
6-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6-7
6
Tricep Extension (Cable)
3
10-15 reps
RPE 6-7
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 6-7
3
Lat Pulldown
3
6-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6-7
6
Tricep Extension (Cable)
3
10-15 reps
RPE 6-7
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 6-7
3
Lat Pulldown
3
6-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6-7
6
Tricep Extension (Cable)
3
10-15 reps
RPE 6-7
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
8-12 reps
RPE 6-7
4
Lunge (Dumbbell)
3
8-12 reps
RPE 6-7
5
Standing Calf Raise
4
10-15 reps
RPE 6-7
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
8-12 reps
RPE 6-7
4
Lunge (Dumbbell)
3
8-12 reps
RPE 6-7
5
Standing Calf Raise
4
10-15 reps
RPE 6-7
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
8-12 reps
RPE 6-7
4
Lunge (Dumbbell)
3
8-12 reps
RPE 6-7
5
Standing Calf Raise
4
10-15 reps
RPE 6-7
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
8-12 reps
RPE 6-7
4
Lunge (Dumbbell)
3
8-12 reps
RPE 6-7
5
Standing Calf Raise
4
10-15 reps
RPE 6-7
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
8-12 reps
RPE 6-7
4
Lunge (Dumbbell)
3
8-12 reps
RPE 6-7
5
Standing Calf Raise
4
10-15 reps
RPE 6-7
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
8-12 reps
RPE 6-7
4
Lunge (Dumbbell)
3
8-12 reps
RPE 6-7
5
Standing Calf Raise
4
10-15 reps
RPE 6-7
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
8-12 reps
RPE 6-7
4
Lunge (Dumbbell)
3
8-12 reps
RPE 6-7
5
Standing Calf Raise
4
10-15 reps
RPE 6-7
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
8-12 reps
RPE 6-7
4
Lunge (Dumbbell)
3
8-12 reps
RPE 6-7
5
Standing Calf Raise
4
10-15 reps
RPE 6-7
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-8
3
Dip (Weighted)
3
6-10 reps
RPE 7-8
4
Chest Fly (Cable)
3
8-12 reps
RPE 6-7
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-8
3
Dip (Weighted)
3
6-10 reps
RPE 7-8
4
Chest Fly (Cable)
3
8-12 reps
RPE 6-7
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-8
3
Dip (Weighted)
3
6-10 reps
RPE 7-8
4
Chest Fly (Cable)
3
8-12 reps
RPE 6-7
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-8
3
Dip (Weighted)
3
6-10 reps
RPE 7-8
4
Chest Fly (Cable)
3
8-12 reps
RPE 6-7
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-8
3
Dip (Weighted)
3
6-10 reps
RPE 7-8
4
Chest Fly (Cable)
3
8-12 reps
RPE 6-7
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-8
3
Dip (Weighted)
3
6-10 reps
RPE 7-8
4
Chest Fly (Cable)
3
8-12 reps
RPE 6-7
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-8
3
Dip (Weighted)
3
6-10 reps
RPE 7-8
4
Chest Fly (Cable)
3
8-12 reps
RPE 6-7
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-8
3
Dip (Weighted)
3
6-10 reps
RPE 7-8
4
Chest Fly (Cable)
3
8-12 reps
RPE 6-7
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Floor Press (Barbell)
3
5-8 reps
RPE 7-8
3
Lat Pulldown
3
6-10 reps
RPE 6-7
4
Seated Row (Cable)
3
8-12 reps
RPE 6-7
5
Face Pull
3
10-15 reps
RPE 6-7
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6-7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6-7
8
Shrug (Barbell)
3
10-15 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Floor Press (Barbell)
3
5-8 reps
RPE 7-8
3
Lat Pulldown
3
6-10 reps
RPE 6-7
4
Seated Row (Cable)
3
8-12 reps
RPE 6-7
5
Face Pull
3
10-15 reps
RPE 6-7
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6-7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6-7
8
Shrug (Barbell)
3
10-15 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Floor Press (Barbell)
3
5-8 reps
RPE 7-8
3
Lat Pulldown
3
6-10 reps
RPE 6-7
4
Seated Row (Cable)
3
8-12 reps
RPE 6-7
5
Face Pull
3
10-15 reps
RPE 6-7
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6-7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6-7
8
Shrug (Barbell)
3
10-15 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Floor Press (Barbell)
3
5-8 reps
RPE 7-8
3
Lat Pulldown
3
6-10 reps
RPE 6-7
4
Seated Row (Cable)
3
8-12 reps
RPE 6-7
5
Face Pull
3
10-15 reps
RPE 6-7
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6-7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6-7
8
Shrug (Barbell)
3
10-15 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Floor Press (Barbell)
3
5-8 reps
RPE 7-8
3
Lat Pulldown
3
6-10 reps
RPE 6-7
4
Seated Row (Cable)
3
8-12 reps
RPE 6-7
5
Face Pull
3
10-15 reps
RPE 6-7
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6-7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6-7
8
Shrug (Barbell)
3
10-15 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Floor Press (Barbell)
3
5-8 reps
RPE 7-8
3
Lat Pulldown
3
6-10 reps
RPE 6-7
4
Seated Row (Cable)
3
8-12 reps
RPE 6-7
5
Face Pull
3
10-15 reps
RPE 6-7
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6-7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6-7
8
Shrug (Barbell)
3
10-15 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Floor Press (Barbell)
3
5-8 reps
RPE 7-8
3
Lat Pulldown
3
6-10 reps
RPE 6-7
4
Seated Row (Cable)
3
8-12 reps
RPE 6-7
5
Face Pull
3
10-15 reps
RPE 6-7
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6-7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6-7
8
Shrug (Barbell)
3
10-15 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
RPE 8-9
RPE 7-8
2
Floor Press (Barbell)
3
5-8 reps
RPE 7-8
3
Lat Pulldown
3
6-10 reps
RPE 6-7
4
Seated Row (Cable)
3
8-12 reps
RPE 6-7
5
Face Pull
3
10-15 reps
RPE 6-7
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6-7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6-7
8
Shrug (Barbell)
3
10-15 reps
RPE 6-7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Close Grip)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@6-7
3
Lat Pulldown
3 Sets
6-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7-8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6-7
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
@6-7
7
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@6-7
Day 2
1
Squat (Barbell)
1 Set
3 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7-8
3
Leg Press
2 Sets
8-12 Reps
@6-7
4
Lunge (Dumbbell)
3 Sets
8-12 Reps
@6-7
5
Standing Calf Raise
4 Sets
10-15 Reps
@6-7
6
Plank
3 Sets
1 mins
-
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@7-8
3
Dip (Weighted)
3 Sets
6-10 Reps
@7-8
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@6-7
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@6-7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@8-9
@7-8
2
Floor Press (Barbell)
3 Sets
5-8 Reps
@7-8
3
Lat Pulldown
3 Sets
6-10 Reps
@6-7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@6-7
5
Face Pull
3 Sets
10-15 Reps
@6-7
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6-7
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@6-7
8
Shrug (Barbell)
3 Sets
10-15 Reps
@6-7