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Upper/Lower Powerbuilding

by justinmize18
1 athletes joined

Program Description

Powerbuilding upper/lower split

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 25, 2024 08:02
  • Last Edited
    Sep 27, 2024 02:40
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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)
3
3-5 reps
70%
2
Belt Squat
2
8-12 reps
RPE 8
3
Leg Extension
2
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
5
Single Leg Calf Raise
3
20-30 reps
RPE 9
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
75%
2
Belt Squat
3
8-12 reps
RPE 8
3
Leg Extension
2
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
5
Single Leg Calf Raise
3
20-30 reps
RPE 9
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
80%
2
Belt Squat
3
8-12 reps
RPE 9
3
Leg Extension
2
12-20 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
5
Single Leg Calf Raise
3
20-30 reps
RPE 9
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
85%
2
Belt Squat
3
8-12 reps
RPE 8
3
Leg Extension
2
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
5
Single Leg Calf Raise
3
20-30 reps
RPE 9
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
5-8 reps
70%
1B
Deficit Push Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2B
Chest Supported Row (Dumbbell)
3
5-8 reps
RPE 8
3A
Upright Row (Barbell)
3
10-15 reps
RPE 8
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
3C
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
5-8 reps
75%
1B
Deficit Push Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2B
Chest Supported Row (Dumbbell)
3
5-8 reps
RPE 8
3A
Upright Row (Barbell)
3
10-15 reps
RPE 8
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
3C
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
5-8 reps
80%
1B
Deficit Push Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2B
Chest Supported Row (Dumbbell)
3
5-8 reps
RPE 8
3A
Upright Row (Barbell)
3
10-15 reps
RPE 8
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
3C
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
5
5-8 reps
85%
1B
Deficit Push Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2B
Chest Supported Row (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
3A
Upright Row (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3C
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
70%
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
3
Glute-Ham Raise
2
AMRAP
RPE 8
4
Belt Squat
2
8-12 reps
RPE 8
5
Standing Calf Raise
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
75%
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
3
Glute-Ham Raise
3
AMRAP
RPE 8
4
Belt Squat
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
80%
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
3
Glute-Ham Raise
4
AMRAP
RPE 8
4
Belt Squat
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
85%
2
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
3
Glute-Ham Raise
4
AMRAP
RPE 8
4
Belt Squat
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
3-5 reps
70%
3
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
4
Dip (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
4
3-5 reps
75%
3
Dip (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
8-12 reps
RPE 8
2
Bench Press (Barbell)
4
3-5 reps
80%
3
Dip (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
5
8-12 reps
RPE 8
2
Bench Press (Barbell)
5
3-5 reps
85%
3
Dip (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
70%
2
Belt Squat
2 Sets
8-12 Reps
@8
3
Leg Extension
2 Sets
12-20 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
5
Single Leg Calf Raise
3 Sets
20-30 Reps
@9
6
Plank
3 Sets
1 mins
-
Day 2
1A
Bent Over Row (Barbell)
3 Sets
5-8 Reps
70%
1B
Deficit Push Up
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
2A
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@8
2B
Chest Supported Row (Dumbbell)
3 Sets
5-8 Reps
@8
3A
Upright Row (Barbell)
3 Sets
10-15 Reps
@8
3B
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@8
3C
Skull Crusher (Barbell)
3 Sets
10-15 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
70%
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@8
3
Glute-Ham Raise
2 Sets
AMRAP
@8
4
Belt Squat
2 Sets
8-12 Reps
@8
5
Standing Calf Raise
2 Sets
10-20 Reps
@8
Day 4
1
Face Pull
2 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
3 Sets
3-5 Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@8
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
5
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
6
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@8
8
Preacher Curl (Dumbbell)
3 Sets
10-20 Reps
@8