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All workout plans

4-Day Powerbuilding

Muscle buildingAdvanced

Advanced full body, four days a week: squat, bench and deadlift each trained twice — once heavy, once for volume — with the hypertrophy work stacked on top. Big lifts and a big physique from the same week.

At a glance

Frequency
4× a week
Split
Full body
Session length
Up to 60 min
Weekly volume
≈82 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Legs24 sets · 29%
  • Chest17 sets · 21%
  • Shoulders14 sets · 17%
  • Back12 sets · 15%
  • Arms12 sets · 15%
  • Core3 sets · 4%

A week on this plan

  1. Sunrest day
  2. MonHeavy Squat & Bench
  3. TueVolume Deadlift & Press
  4. Wedrest day
  5. ThuVolume Squat & Bench
  6. FriHeavy Deadlift & Upper Volume
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 4

Heavy Squat & Bench

Squat and bench top sets, back accessories · 5 exercises · Up to 62 min

    • Barbell full squatQuads · Barbell4× 3–5 reps4 min restTop set at RPE 8, then three back-off sets at 10% less.
    • Barbell bench pressChest · Barbell4× 3–5 reps4 min restSame: one top set, three back-offs. Pause on the chest.
    • Barbell bent over rowUpper back · Barbell4× 6–8 reps2 min 30 s rest
    • Lever lying leg curlHamstrings · Machine3× 10–12 reps1 min rest
    • Cable face pullRear delts · Cable3× 15–20 reps1 min rest

Workout 2 of 4

Volume Deadlift & Press

Deadlift volume, overhead press, arms · 6 exercises · Up to 56 min

    • Barbell deadliftGlutes · Barbell4× 5–6 reps3 min 30 s restFour sets at 70–75%. Fast off the floor, dead stop between reps.
    • Barbell seated overhead pressFront delts · Barbell4× 6–8 reps2 min 30 s rest
    • Pull-upLats · Bodyweight4× 6–10 reps2 min restWeighted.
    • Dumbbell incline bench pressChest · Dumbbell3× 10–12 reps1 min 30 s rest

  • Superset A · Run these back to back, and rest after the last one.

    • Barbell curlBiceps · Barbell3× 8–12 reps1 min rest
    • Cable triceps pushdown (v-bar)Triceps · Cable3× 12–15 reps1 min rest

Workout 3 of 4

Volume Squat & Bench

Squat and bench at 70–75%, legs and chest volume · 6 exercises · Up to 54 min

    • Barbell full squatQuads · Barbell4× 6–8 reps3 min restFour sets across at 70–75%. Paused reps every other week.
    • Barbell bench pressChest · Barbell4× 8–10 reps2 min 30 s restClose-grip or a wider grip than Monday — a different bench, not the same one lighter.
    • Sled 45° leg pressQuads · Sled3× 10–15 reps2 min rest
    • Lever seated flyChest · Machine3× 12–15 reps1 min rest
    • Dumbbell lateral raiseSide delts · Dumbbell4× 12–20 reps1 min rest
    • Hanging leg raiseAbs · Bodyweight3× 8–12 reps1 min rest

Workout 4 of 4

Heavy Deadlift & Upper Volume

Deadlift top set, hinge and pull volume · 7 exercises · Up to 59 min

    • Barbell deadliftGlutes · Barbell3× 3–5 reps5 min restOne top set at RPE 8, two back-offs at 10% less. This is the only heavy pull of the week.
    • Barbell romanian deadliftGlutes · Barbell3× 8–10 reps2 min 30 s rest
    • Lever t bar rowUpper back · Machine4× 8–12 reps1 min 30 s restChest-supported so the lower back is done for the day after the deadlift.
    • Dumbbell seated shoulder pressFront delts · Dumbbell3× 8–12 reps1 min 30 s rest
    • Chest dipChest · Bodyweight3× 8–12 reps2 min restWeighted.

  • Superset A · Run these back to back, and rest after the last one.

    • Dumbbell hammer curlBiceps · Dumbbell3× 10–12 reps1 min rest
    • Dumbbell lying triceps extensionTriceps · Dumbbell3× 10–12 reps1 min rest

How to progress

Heavy days run a top set of three to five at RPE 8 — two reps in reserve — followed by back-offs at 10% less; add 2.5 kg to the top set when it moves at RPE 8, 5 kg on the deadlift. Volume days stay at 70–75% for sets of six to ten and progress by reps. Accessories go to one rep from failure. Deload every fifth week: same weights, half the sets.

Start this plan

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