Powerbuilding 4-Day
Powerbuilding 4-Day is a 4-day powerbuilding training approach focused on strength and hypertrophy. Use it as a starting point for organizing and tracking consistent training.
What is the Powerbuilding 4-Day?
Powerbuilding 4-Day is a 4-day powerbuilding training approach focused on strength and hypertrophy. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Back Squat — primary strength work
- Romanian Deadlift — 3–4 sets
- Leg Press — 3–4 sets
- Leg Curl — 3–4 sets
- Abs — 3 sets
A Gym Log powerbuilding template combining a heavy compound with moderate hypertrophy volume.
- Bench Press — primary strength work
- Barbell Row — 3–4 sets
- Overhead Press — 3 sets
- Lat Pulldown or Pull-Up — 3–4 sets
- Triceps — 2–3 sets
Keep the first movement strength-focused and use accessories for additional volume.
- Deadlift — controlled heavy work
- Front Squat or Hack Squat — 3–4 sets
- Leg Extension — 3 sets
- Leg Curl — 3 sets
- Calves — 3–4 sets
Use enough volume to build muscle without turning every accessory into maximal effort.
- Incline Press — 3–4 sets
- Chest-Supported Row — 3–4 sets
- Machine or Dumbbell Press — 3 sets
- Lateral Raise — 3–4 sets
- Curl + Triceps — 2–3 sets each
This is a Gym Log template rather than a single author's official prescription.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured powerbuilding routine with a clear weekly schedule.
Goal
Strength and hypertrophy
Progression
Use progressive overload on the primary lifts while adding reps or load on accessory work when the target range is completed with good technique.
Accuracy note
Powerbuilding 4-Day is a broad program category rather than one universally standardized routine, so this page is intentionally presented as a Gym Log template.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Powerbuilding 4-Day
How many days per week is the Powerbuilding 4-Day?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the Powerbuilding 4-Day for?
People seeking a structured powerbuilding routine with a clear weekly schedule.
Can I track the Powerbuilding 4-Day in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.