KufuPowerbuilding 4-Day
Powerbuilding 4-Day is a gym training plan in Kufu for 4–5 days a week: two heavy days on the main lifts, two volume days on everything else. It has 4 sessions and needs dumbbells and a bench, or a full gym.
- Days a week
- 4–5
- Sessions
- 4
- Style
- Gym
- Equipment
- Dumbbells and a bench, or a full gym
From the plan library in Kufu 2.0 · Last updated 2026-10-13
The sessions
As Kufu builds it for a full gym in the first cycle with default answers (build muscle, 60-minute sessions). At home with dumbbells, or on a bar and the floor, Kufu swaps in versions you can do there. Accessory exercises rotate between five-week cycles. Every exercise can be swapped, removed or reordered.
Heavy Upper
- Dumbbell Bench Press4 × 6–8
- Pull-ups3 × 8–12
- Overhead Press (seated DB)3 × 8–10
- Chest-Supported Row3 × 10–12
Plus a 4-move warm-up and a 3-move cooldown.
Heavy Lower
- Belt Squat / Hack Squat4 × 8–10
- Trap Bar Deadlift (high handles)4 × 5–6
- Nordic Curl (eccentric)3 × 5–8
Plus a 3-move warm-up and a 3-move cooldown.
Volume Upper
- Dips3 × 8–10
- Cable Row (neutral grip)3 × 10–12
- Lateral Raise3 × 12–15
- Cable Face Pull3 × 15–20
- Bicep Curls3 × 10–12
- Triceps Pushdown3 × 12–15
Plus a 4-move warm-up and a 3-move cooldown.
Volume Lower
- Bulgarian Split Squat3 × 10–12 each
- Hip Thrust3 × 8–10
- Leg Extension3 × 12–15
- Lying Leg Curl3 × 10–12
- Standing Calf Raises3 × 12–15
Plus a 3-move warm-up and a 3-move cooldown.
How the week runs
Sessions are done in order and named for what they train, not for a weekday. Pick more days than the plan has sessions and the sessions repeat, with different accessory exercises the second time round. Pick fewer and the least important session is the one dropped.
It assumes you already know the main lifts. For a first plan Kufu suggests Hybrid Full Body, Bar & Floor, Bodyweight Full Body, Full Body 3×.