Intermediate
Power Builder
4-Day Strength & Size Program
Duration
12 weeks
Frequency
4 days/week
Level
Intermediate
Goal
Strength & Muscle
Days in Program
4 Sessions/Week
Program Overview
A proven hybrid program combining powerlifting intensity with bodybuilding volume. Build a thick, powerful physique with big strength numbers to match.
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Weekly Schedule
1
Day 1 — Monday
Squat & Lower Body Strength
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 5 | 3 | 4 min |
| Romanian Deadlift | 4 | 6 | 3 min |
| Leg Press | 3 | 10 | 2 min |
| Walking Lunges | 3 | 12/leg | 90s |
| Leg Curl | 3 | 12 | 90s |
| Calf Raise | 4 | 15 | 60s |
2
Day 2 — Tuesday
Bench & Upper Body Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 5 | 3 | 4 min |
| Incline Dumbbell Press | 4 | 8 | 3 min |
| Overhead Press | 4 | 6 | 3 min |
| Lateral Raise | 4 | 15 | 60s |
| Skull Crushers | 3 | 10 | 2 min |
| Tricep Pushdown | 3 | 15 | 60s |
3
Day 3 — Thursday
Deadlift & Upper Body Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Conventional Deadlift | 5 | 2 | 5 min |
| Pendlay Row | 4 | 5 | 3 min |
| Weighted Pull-Up | 4 | 6 | 3 min |
| Dumbbell Row | 3 | 10 | 2 min |
| Face Pull | 4 | 15 | 60s |
| Barbell Curl | 3 | 10 | 90s |
4
Day 4 — Friday
Upper Body Volume & Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Barbell Press | 4 | 8 | 3 min |
| Seated Cable Row | 4 | 10 | 2 min |
| Dumbbell Shoulder Press | 3 | 12 | 2 min |
| Chest Fly | 3 | 15 | 90s |
| Hammer Curl | 3 | 12 | 90s |
| Overhead Tricep Extension | 3 | 15 | 90s |
Coaching Notes
- Always warm up for 5–10 minutes before starting working sets
- Log every session — if it's not tracked, it didn't happen
- Prioritize form over weight at all times, especially on compound movements
- Rest days are not optional — your muscles grow during recovery, not during training
- Nutrition is 50% of your results — fuel your sessions and hit your protein target