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473 - 70/30 Powerbuilding 4-Day Program

5-week block periodized powerbuilding program using a 4-day full body split with 70/30 focus on strength and hypertrophy.

Accumulation — Weeks 1–2

Day 1

Exercise Sets
Squat 5×5
OHP 1×5, 3×5
Barbell Row 3×8
Lateral Raise 3 × 10–15
Calf Raise 3 × 10–15
Lying DB Curl 3 × 10–15

Day 2

Exercise Sets
Bench Press 4×6
RDL 3×8
Pull-Ups 3 × 6–10
DB Bench Press 3×7
Wrist Curl 3 × 12–20
Ab Mat Sit-Up 3 × 12–20

Day 3

Exercise Sets
Bench Press 4×5
Deadlift 3×4
Pull-Ups 3 × 6–10
Skullcrusher 3 × 8–12
Wrist Extension 3 × 12–20
Reverse Crunch 3 × 8–15

Day 4

Exercise Sets
Squat 4×5
OHP 1×5, 3×5
DB Row 3 × 8–10
Lateral Raise 3 × 10–15
Calf Raise 3 × 10–15
Preacher Curl 3 × 8–12

Intensification — Weeks 3–4

Day 1

Exercise Sets
Squat 1×3, 3×3
OHP 1×4, 3×4
Barbell Row 3×6
Lateral Raise 3 × 8–12
Calf Raise 3 × 10–15
Lying DB Curl 3 × 8–12

Day 2

Exercise Sets
Bench Press 3×5
RDL 3×6
Pull-Ups 3 × 5–8
DB Bench Press 2×8
Wrist Curl 3 × 12–20
Ab Mat Sit-Up 3 × 12–20

Day 3

Exercise Sets
Bench Press 4×3
Deadlift 3×3
Pull-Ups 3 × 5–8
Skullcrusher 3 × 8–12
Wrist Extension 3 × 12–20
Reverse Crunch 3 × 8–15

Day 4

Exercise Sets
Squat 1×3, 3×3
OHP 1×4, 3×4
DB Row 3 × 6–10
Lateral Raise 3 × 8–12
Calf Raise 3 × 10–15
Preacher Curl 3 × 6–10

Deload — Week 5

Day 1

Exercise Sets
Squat 3×3
OHP 2×5
Barbell Row 2×8
Lateral Raise 2 × 8–12
Calf Raise 2 × 10–15
Lying DB Curl 2 × 8–12

Day 2

Exercise Sets
Bench Press 3×3
RDL 2×6
Pull-Ups 3 × 5–8
DB Bench Press 2×8
Wrist Curl 2 × 12–20
Ab Mat Sit-Up 2 × 10–15

Day 3

Exercise Sets
Bench Press 2×5
Deadlift 3×3
Pull-Ups 3 × 5–8
Skullcrusher 2 × 8–12
Wrist Extension 2 × 12–20
Reverse Crunch 2 × 8–12

Day 4

Exercise Sets
Squat 2×3
OHP 2×5
DB Row 1×8, 1×8
Lateral Raise 2 × 8–12
Calf Raise 2 × 10–15
Preacher Curl 2 × 6–10

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