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455 - 50/50 Powerbuilding 4-Day Program

5-week block periodized powerbuilding program using a 4-day full body split with 50/50 focus on strength and hypertrophy.

Accumulation — Weeks 1–2

Day 1

Exercise Sets
Pull-Ups 3 × 6–12
Squat 3×8
Incline Barbell Bench 3×8
DB Row 3 × 8–12
Incline DB Curl 2 × 10–12
Calf Raise 2 × 12–15
Ab Mat Sit-Up 2 × 15–20

Day 2

Exercise Sets
RDL 2×8
DB Shoulder Press 3 × 8–12
Barbell Row 3 × 8–10
Lateral Raise 2 × 12–15
Preacher Curl 2 × 10–12
Wrist Curl 2 × 12–15
Reverse Crunch 2 × 15–20

Day 3

Exercise Sets
Pull-Ups 3 × 6–12
Bench Press 1×5, 3×5
DB Shoulder Press 3 × 8–12
Deadlift 3×5
Skullcrusher 2 × 10–12
Wrist Extension 2 × 12–15
Ab Mat Sit-Up 2 × 15–20

Day 4

Exercise Sets
Squat 1×6, 2×6
Incline Barbell Bench 3×8
Calf Raise 2 × 12–15
DB Row 3 × 8–12
Lateral Raise 2 × 12–15
Incline DB Curl 2 × 10–12
Reverse Crunch 2 × 15–20

Intensification — Weeks 3–4

Day 1

Exercise Sets
Pull-Ups 3 × 6–12
Squat 4×5
Incline Barbell Bench 4×5
DB Row 3 × 8–12
Incline DB Curl 2 × 10–12
Calf Raise 2 × 12–15
Ab Mat Sit-Up 2 × 15–20

Day 2

Exercise Sets
RDL 2×6
DB Shoulder Press 3 × 8–12
Barbell Row 3 × 8–10
Lateral Raise 2 × 12–15
Preacher Curl 2 × 10–12
Wrist Curl 2 × 12–15
Reverse Crunch 2 × 15–20

Day 3

Exercise Sets
Pull-Ups 3 × 6–12
Bench Press 1×3, 3×3
DB Shoulder Press 3 × 8–12
Deadlift 3×3
Skullcrusher 2 × 10–12
Wrist Extension 2 × 12–15
Ab Mat Sit-Up 2 × 15–20

Day 4

Exercise Sets
Squat 1×3, 2×3
Incline Barbell Bench 4×5
Calf Raise 2 × 12–15
DB Row 3 × 8–12
Lateral Raise 2 × 12–15
Incline DB Curl 2 × 10–12
Reverse Crunch 2 × 15–20

Deload — Week 5

Day 1

Exercise Sets
Pull-Ups 2 × 6–10
Squat 2×5
Incline Barbell Bench 2×5
DB Row 2 × 8–12
Incline DB Curl 2 × 8–12
Calf Raise 2 × 10–15
Ab Mat Sit-Up 2 × 8–15

Day 2

Exercise Sets
RDL 2×5
DB Shoulder Press 2 × 8–12
Barbell Row 2 × 5–8
Lateral Raise 2 × 10–15
Preacher Curl 2 × 8–12
Wrist Curl 2 × 12–20
Reverse Crunch 2 × 8–15

Day 3

Exercise Sets
Pull-Ups 2 × 5–8
Bench Press 2×5
DB Shoulder Press 2 × 8–12
Deadlift 2×3
Skullcrusher 2 × 8–12
Wrist Extension 2 × 12–20
Ab Mat Sit-Up 2 × 8–15

Day 4

Exercise Sets
Squat 2×3
Incline Barbell Bench 2×5
Calf Raise 2 × 10–15
DB Row 2 × 8–12
Lateral Raise 2 × 10–15
Incline DB Curl 2 × 8–12
Reverse Crunch 2 × 8–15

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