If you know how to create a UIViewController object with a navigation and/or tab bar, then all you have to do to place it in a popover is:
UIPopoverController *myPopover = [[UIPopoverController alloc] initWithContentViewController:myViewController];
where "myViewController" is the UIViewController object that contains your view with navigation bar, tab bar, etc. You could create the view controller in the interface builder or programmatically--whatever suits you. Then you would present the popOver from either a position in your parent view or barButtonItem using either of the respective UIPopoverController methods: presentPopoverFromRect or presentPopoverFromBarButtonItem.