Recovering Powerlifters
341 athletes joined
For powerlifters who want to build a more aesthetic physique
4.36
(22 ratings)
Program Description
You’ll have to change your mindset entirely. Using your muscles to move as much weight as possible vs using the weight to provide stimulus for the muscles to grow are very different things!
Different options for main lifts: option 1 is for those who want to keep one toe in the water of the powerlifting world, perhaps taking a short break but returning to it later, whilst option 2 are for those who are entirely burnt out by powerlifting and just want to get away from the main barbell lifts.
See below for recommended program outline.
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
5 days
Time Per Workout
60 minutes
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 1
1A
Close Grip Larsen Press
2
6-8
1B
Pull-Up
2
8-10
2A
Overhead Press (Barbell)
2
8-10
2B
Barbell Row
2
8-10
3A
Lateral Raise (Cable)
2
8-15
3B
Spider Curl
2
8-15
3C
Tricep Rope Push Down (Cable)
2
8-15
4A
Cable Crossover
2
8-15
4B
Rear Delt Swinger
2
30
Day 1
1A
Close Grip Larsen Press
2
6-8
1B
Pull-Up
2
8-10
2A
Overhead Press (Barbell)
2
8-10
2B
Barbell Row
2
8-10
3A
Lateral Raise (Cable)
2
8-15
3B
Spider Curl
2
8-15
3C
Tricep Rope Push Down (Cable)
2
8-15
4A
Cable Crossover
2
8-15
4B
Rear Delt Swinger
2
30
Day 1
1A
Close Grip Larsen Press
2
6-8
1B
Pull-Up
2
8-10
2A
Overhead Press (Barbell)
2
8-10
2B
Barbell Row
2
8-10
3A
Lateral Raise (Cable)
2
8-15
3B
Spider Curl
2
8-15
3C
Tricep Rope Push Down (Cable)
2
8-15
4A
Cable Crossover
2
8-15
4B
Rear Delt Swinger
2
30
Day 1
1A
Close Grip Larsen Press
2
6-8
1B
Pull-Up
2
8-10
2A
Overhead Press (Barbell)
2
8-10
2B
Barbell Row
2
8-10
3A
Lateral Raise (Cable)
2
8-15
3B
Spider Curl
2
8-15
3C
Tricep Rope Push Down (Cable)
2
8-15
4A
Cable Crossover
2
8-15
4B
Rear Delt Swinger
2
30
Day 1
1A
Close Grip Larsen Press
2
6-8
1B
Pull-Up
2
8-10
2A
Overhead Press (Barbell)
2
8-10
2B
Barbell Row
2
8-10
3A
Lateral Raise (Cable)
2
8-15
3B
Spider Curl
2
8-15
3C
Tricep Rope Push Down (Cable)
2
8-15
4A
Cable Crossover
2
8-15
4B
Rear Delt Swinger
2
30
Day 1
1A
Close Grip Larsen Press
2
6-8
1B
Pull-Up
2
8-10
2A
Overhead Press (Barbell)
2
8-10
2B
Barbell Row
2
8-10
3A
Lateral Raise (Cable)
2
8-15
3B
Spider Curl
2
8-15
3C
Tricep Rope Push Down (Cable)
2
8-15
4A
Cable Crossover
2
8-15
4B
Rear Delt Swinger
2
30
Day 1
1A
Close Grip Larsen Press
2
6-8
1B
Pull-Up
2
8-10
2A
Overhead Press (Barbell)
2
8-10
2B
Barbell Row
2
8-10
3A
Lateral Raise (Cable)
2
8-15
3B
Spider Curl
2
8-15
3C
Tricep Rope Push Down (Cable)
2
8-15
4A
Cable Crossover
2
8-15
4B
Rear Delt Swinger
2
30
Day 1
1A
Close Grip Larsen Press
2
6-8
1B
Pull-Up
2
8-10
2A
Overhead Press (Barbell)
2
8-10
2B
Barbell Row
2
8-10
3A
Lateral Raise (Cable)
2
8-15
3B
Spider Curl
2
8-15
3C
Tricep Rope Push Down (Cable)
2
8-15
4A
Cable Crossover
2
8-15
4B
Rear Delt Swinger
2
30
Day 1
1A
Close Grip Larsen Press
2
6-8
1B
Pull-Up
2
8-10
2A
Overhead Press (Barbell)
2
8-10
2B
Barbell Row
2
8-10
3A
Lateral Raise (Cable)
2
8-15
3B
Spider Curl
2
8-15
3C
Tricep Rope Push Down (Cable)
2
8-15
4A
Cable Crossover
2
8-15
4B
Rear Delt Swinger
2
30
Day 1
1A
Close Grip Larsen Press
2
6-8
1B
Pull-Up
2
8-10
2A
Overhead Press (Barbell)
2
8-10
2B
Barbell Row
2
8-10
3A
Lateral Raise (Cable)
2
8-15
3B
Spider Curl
2
8-15
3C
Tricep Rope Push Down (Cable)
2
8-15
4A
Cable Crossover
2
8-15
4B
Rear Delt Swinger
2
30
Day 1
1A
Close Grip Larsen Press
2
6-8
1B
Pull-Up
2
8-10
2A
Overhead Press (Barbell)
2
8-10
2B
Barbell Row
2
8-10
3A
Lateral Raise (Cable)
2
8-15
3B
Spider Curl
2
8-15
3C
Tricep Rope Push Down (Cable)
2
8-15
4A
Cable Crossover
2
8-15
4B
Rear Delt Swinger
2
30
Day 1
1A
Close Grip Larsen Press
2
6-8
1B
Pull-Up
2
8-10
2A
Overhead Press (Barbell)
2
8-10
2B
Barbell Row
2
8-10
3A
Lateral Raise (Cable)
2
8-15
3B
Spider Curl
2
8-15
3C
Tricep Rope Push Down (Cable)
2
8-15
4A
Cable Crossover
2
8-15
4B
Rear Delt Swinger
2
30
Day 2
1
High Bar Squat (Barbell)
2
8-10
2
Rack Pull (Barbell)
2
8-12
3A
Back Extension
2
10-15
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30
4B
Pallof Press
2
10-12
Day 2
1
High Bar Squat (Barbell)
2
8-10
2
Rack Pull (Barbell)
2
8-12
3A
Back Extension
2
10-15
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30
4B
Pallof Press
2
10-12
Day 2
1
High Bar Squat (Barbell)
2
8-10
2
Rack Pull (Barbell)
2
8-12
3A
Back Extension
2
10-15
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30
4B
Pallof Press
2
10-12
Day 2
1
High Bar Squat (Barbell)
2
8-10
2
Rack Pull (Barbell)
2
8-12
3A
Back Extension
2
10-15
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30
4B
Pallof Press
2
10-12
Day 2
1
High Bar Squat (Barbell)
2
8-10
2
Rack Pull (Barbell)
2
8-12
3A
Back Extension
2
10-15
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30
4B
Pallof Press
2
10-12
Day 2
1
High Bar Squat (Barbell)
2
8-10
2
Rack Pull (Barbell)
2
8-12
3A
Back Extension
2
10-15
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30
4B
Pallof Press
2
10-12
Day 2
1
High Bar Squat (Barbell)
2
8-10
2
Rack Pull (Barbell)
2
8-12
3A
Back Extension
2
10-15
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30
4B
Pallof Press
2
10-12
Day 2
1
High Bar Squat (Barbell)
2
8-10
2
Rack Pull (Barbell)
2
8-12
3A
Back Extension
2
10-15
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30
4B
Pallof Press
2
10-12
Day 2
1
High Bar Squat (Barbell)
2
8-10
2
Rack Pull (Barbell)
2
8-12
3A
Back Extension
2
10-15
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30
4B
Pallof Press
2
10-12
Day 2
1
High Bar Squat (Barbell)
2
8-10
2
Rack Pull (Barbell)
2
8-12
3A
Back Extension
2
10-15
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30
4B
Pallof Press
2
10-12
Day 2
1
High Bar Squat (Barbell)
2
8-10
2
Rack Pull (Barbell)
2
8-12
3A
Back Extension
2
10-15
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30
4B
Pallof Press
2
10-12
Day 2
1
High Bar Squat (Barbell)
2
8-10
2
Rack Pull (Barbell)
2
8-12
3A
Back Extension
2
10-15
3B
Hanging Leg Raise
2
AMRAP
4A
Walking Lunge
2
20-30
4B
Pallof Press
2
10-12
Day 3
1A
Incline Bench Press (Barbell)
2
6-8
1B
Pull-Up (Weighted)
2
8-10
2A
Bench Press (Smith Machine)
2
8-10
2B
Chest Supported Row
2
8-10
3A
Upright Row
1
1
8-12
15-20
3B
Incline Curl (Dumbbell)
1
1
8-12
15-20
3C
Skull Crusher
1
1
8-12
15-20
4A
Overhead Tricep Extension (Cable)
2
8-15
4B
Hammer Curl
2
8-15
Day 3
1A
Incline Bench Press (Barbell)
2
6-8
1B
Pull-Up (Weighted)
2
8-10
2A
Bench Press (Smith Machine)
2
8-10
2B
Chest Supported Row
2
8-10
3A
Upright Row
1
1
8-12
15-20
3B
Incline Curl (Dumbbell)
1
1
8-12
15-20
3C
Skull Crusher
1
1
8-12
15-20
4A
Overhead Tricep Extension (Cable)
2
8-15
4B
Hammer Curl
2
8-15
Day 3
1A
Incline Bench Press (Barbell)
2
6-8
1B
Pull-Up (Weighted)
2
8-10
2A
Bench Press (Smith Machine)
2
8-10
2B
Chest Supported Row
2
8-10
3A
Upright Row
1
1
8-12
15-20
3B
Incline Curl (Dumbbell)
1
1
8-12
15-20
3C
Skull Crusher
1
1
8-12
15-20
4A
Overhead Tricep Extension (Cable)
2
8-15
4B
Hammer Curl
2
8-15
Day 3
1A
Incline Bench Press (Barbell)
2
6-8
1B
Pull-Up (Weighted)
2
8-10
2A
Bench Press (Smith Machine)
2
8-10
2B
Chest Supported Row
2
8-10
3A
Upright Row
1
1
8-12
15-20
3B
Incline Curl (Dumbbell)
1
1
8-12
15-20
3C
Skull Crusher
1
1
8-12
15-20
4A
Overhead Tricep Extension (Cable)
2
8-15
4B
Hammer Curl
2
8-15
Day 3
1A
Incline Bench Press (Barbell)
2
6-8
1B
Pull-Up (Weighted)
2
8-10
2A
Bench Press (Smith Machine)
2
8-10
2B
Chest Supported Row
2
8-10
3A
Upright Row
1
1
8-12
15-20
3B
Incline Curl (Dumbbell)
1
1
8-12
15-20
3C
Skull Crusher
1
1
8-12
15-20
4A
Overhead Tricep Extension (Cable)
2
8-15
4B
Hammer Curl
2
8-15
Day 3
1A
Incline Bench Press (Barbell)
2
6-8
1B
Pull-Up (Weighted)
2
8-10
2A
Bench Press (Smith Machine)
2
8-10
2B
Chest Supported Row
2
8-10
3A
Upright Row
1
1
8-12
15-20
3B
Incline Curl (Dumbbell)
1
1
8-12
15-20
3C
Skull Crusher
1
1
8-12
15-20
4A
Overhead Tricep Extension (Cable)
2
8-15
4B
Hammer Curl
2
8-15
Day 3
1A
Incline Bench Press (Barbell)
2
6-8
1B
Pull-Up (Weighted)
2
8-10
2A
Bench Press (Smith Machine)
2
8-10
2B
Chest Supported Row
2
8-10
3A
Upright Row
1
1
8-12
15-20
3B
Incline Curl (Dumbbell)
1
1
8-12
15-20
3C
Skull Crusher
1
1
8-12
15-20
4A
Overhead Tricep Extension (Cable)
2
8-15
4B
Hammer Curl
2
8-15
Day 3
1A
Incline Bench Press (Barbell)
2
6-8
1B
Pull-Up (Weighted)
2
8-10
2A
Bench Press (Smith Machine)
2
8-10
2B
Chest Supported Row
2
8-10
3A
Upright Row
1
1
8-12
15-20
3B
Incline Curl (Dumbbell)
1
1
8-12
15-20
3C
Skull Crusher
1
1
8-12
15-20
4A
Overhead Tricep Extension (Cable)
2
8-15
4B
Hammer Curl
2
8-15
Day 3
1A
Incline Bench Press (Barbell)
2
6-8
1B
Pull-Up (Weighted)
2
8-10
2A
Bench Press (Smith Machine)
2
8-10
2B
Chest Supported Row
2
8-10
3A
Upright Row
1
1
8-12
15-20
3B
Incline Curl (Dumbbell)
1
1
8-12
15-20
3C
Skull Crusher
1
1
8-12
15-20
4A
Overhead Tricep Extension (Cable)
2
8-15
4B
Hammer Curl
2
8-15
Day 3
1A
Incline Bench Press (Barbell)
2
6-8
1B
Pull-Up (Weighted)
2
8-10
2A
Bench Press (Smith Machine)
2
8-10
2B
Chest Supported Row
2
8-10
3A
Upright Row
1
1
8-12
15-20
3B
Incline Curl (Dumbbell)
1
1
8-12
15-20
3C
Skull Crusher
1
1
8-12
15-20
4A
Overhead Tricep Extension (Cable)
2
8-15
4B
Hammer Curl
2
8-15
Day 3
1A
Incline Bench Press (Barbell)
2
6-8
1B
Pull-Up (Weighted)
2
8-10
2A
Bench Press (Smith Machine)
2
8-10
2B
Chest Supported Row
2
8-10
3A
Upright Row
1
1
8-12
15-20
3B
Incline Curl (Dumbbell)
1
1
8-12
15-20
3C
Skull Crusher
1
1
8-12
15-20
4A
Overhead Tricep Extension (Cable)
2
8-15
4B
Hammer Curl
2
8-15
Day 3
1A
Incline Bench Press (Barbell)
2
6-8
1B
Pull-Up (Weighted)
2
8-10
2A
Bench Press (Smith Machine)
2
8-10
2B
Chest Supported Row
2
8-10
3A
Upright Row
1
1
8-12
15-20
3B
Incline Curl (Dumbbell)
1
1
8-12
15-20
3C
Skull Crusher
1
1
8-12
15-20
4A
Overhead Tricep Extension (Cable)
2
8-15
4B
Hammer Curl
2
8-15
Day 4
1
Anderson Squat
2
8-10
2
Snatch Grip Deficit Deadlift
2
8-10
3
Hip Thrust (Barbell)
2
10-15
4
Bulgarian Split Squat
2
8-12
5A
Leg Extension
2
10-15
5B
Hamstring Curl
2
10-15
6A
Hip Adductor (Machine)
2
15-20
6B
Cable Crunch
2
15-20
Day 4
1
Anderson Squat
2
8-10
2
Snatch Grip Deficit Deadlift
2
8-10
3
Hip Thrust (Barbell)
2
10-15
4
Bulgarian Split Squat
2
8-12
5A
Leg Extension
2
10-15
5B
Hamstring Curl
2
10-15
6A
Hip Adductor (Machine)
2
15-20
6B
Cable Crunch
2
15-20
Day 4
1
Anderson Squat
2
8-10
2
Snatch Grip Deficit Deadlift
2
8-10
3
Hip Thrust (Barbell)
2
10-15
4
Bulgarian Split Squat
2
8-12
5A
Leg Extension
2
10-15
5B
Hamstring Curl
2
10-15
6A
Hip Adductor (Machine)
2
15-20
6B
Cable Crunch
2
15-20
Day 4
1
Anderson Squat
2
8-10
2
Snatch Grip Deficit Deadlift
2
8-10
3
Hip Thrust (Barbell)
2
10-15
4
Bulgarian Split Squat
2
8-12
5A
Leg Extension
2
10-15
5B
Hamstring Curl
2
10-15
6A
Hip Adductor (Machine)
2
15-20
6B
Cable Crunch
2
15-20
Day 4
1
Anderson Squat
2
8-10
2
Snatch Grip Deficit Deadlift
2
8-10
3
Hip Thrust (Barbell)
2
10-15
4
Bulgarian Split Squat
2
8-12
5A
Leg Extension
2
10-15
5B
Hamstring Curl
2
10-15
6A
Hip Adductor (Machine)
2
15-20
6B
Cable Crunch
2
15-20
Day 4
1
Anderson Squat
2
8-10
2
Snatch Grip Deficit Deadlift
2
8-10
3
Hip Thrust (Barbell)
2
10-15
4
Bulgarian Split Squat
2
8-12
5A
Leg Extension
2
10-15
5B
Hamstring Curl
2
10-15
6A
Hip Adductor (Machine)
2
15-20
6B
Cable Crunch
2
15-20
Day 4
1
Anderson Squat
2
8-10
2
Snatch Grip Deficit Deadlift
2
8-10
3
Hip Thrust (Barbell)
2
10-15
4
Bulgarian Split Squat
2
8-12
5A
Leg Extension
2
10-15
5B
Hamstring Curl
2
10-15
6A
Hip Adductor (Machine)
2
15-20
6B
Cable Crunch
2
15-20
Day 4
1
Anderson Squat
2
8-10
2
Snatch Grip Deficit Deadlift
2
8-10
3
Hip Thrust (Barbell)
2
10-15
4
Bulgarian Split Squat
2
8-12
5A
Leg Extension
2
10-15
5B
Hamstring Curl
2
10-15
6A
Hip Adductor (Machine)
2
15-20
6B
Cable Crunch
2
15-20
Day 4
1
Anderson Squat
2
8-10
2
Snatch Grip Deficit Deadlift
2
8-10
3
Hip Thrust (Barbell)
2
10-15
4
Bulgarian Split Squat
2
8-12
5A
Leg Extension
2
10-15
5B
Hamstring Curl
2
10-15
6A
Hip Adductor (Machine)
2
15-20
6B
Cable Crunch
2
15-20
Day 4
1
Anderson Squat
2
8-10
2
Snatch Grip Deficit Deadlift
2
8-10
3
Hip Thrust (Barbell)
2
10-15
4
Bulgarian Split Squat
2
8-12
5A
Leg Extension
2
10-15
5B
Hamstring Curl
2
10-15
6A
Hip Adductor (Machine)
2
15-20
6B
Cable Crunch
2
15-20
Day 4
1
Anderson Squat
2
8-10
2
Snatch Grip Deficit Deadlift
2
8-10
3
Hip Thrust (Barbell)
2
10-15
4
Bulgarian Split Squat
2
8-12
5A
Leg Extension
2
10-15
5B
Hamstring Curl
2
10-15
6A
Hip Adductor (Machine)
2
15-20
6B
Cable Crunch
2
15-20
Day 4
1
Anderson Squat
2
8-10
2
Snatch Grip Deficit Deadlift
2
8-10
3
Hip Thrust (Barbell)
2
10-15
4
Bulgarian Split Squat
2
8-12
5A
Leg Extension
2
10-15
5B
Hamstring Curl
2
10-15
6A
Hip Adductor (Machine)
2
15-20
6B
Cable Crunch
2
15-20
Day 5
1A
Bicep Curl (Cable)
2
8-12
1B
V-Handle Tricep Pushdown (Cable)
2
8-12
2A
1-Arm Bicep Curl (Cable)
2
12-15
2B
Overhead Tricep Extension (Cable)
2
12-15
3A
Lateral Raise (Cable)
2
12-15
3B
Cable Crunch
2
15-20
4A
Y-Raise
2
15-20
4B
Wrist Curls
2
15-20
4C
Wrist Extension
2
15-20
Day 5
1A
Bicep Curl (Cable)
2
8-12
1B
V-Handle Tricep Pushdown (Cable)
2
8-12
2A
1-Arm Bicep Curl (Cable)
2
12-15
2B
Overhead Tricep Extension (Cable)
2
12-15
3A
Lateral Raise (Cable)
2
12-15
3B
Cable Crunch
2
15-20
4A
Y-Raise
2
15-20
4B
Wrist Curls
2
15-20
4C
Wrist Extension
2
15-20
Day 5
1A
Bicep Curl (Cable)
2
8-12
1B
V-Handle Tricep Pushdown (Cable)
2
8-12
2A
1-Arm Bicep Curl (Cable)
2
12-15
2B
Overhead Tricep Extension (Cable)
2
12-15
3A
Lateral Raise (Cable)
2
12-15
3B
Cable Crunch
2
15-20
4A
Y-Raise
2
15-20
4B
Wrist Curls
2
15-20
4C
Wrist Extension
2
15-20
Day 5
1A
Bicep Curl (Cable)
2
8-12
1B
V-Handle Tricep Pushdown (Cable)
2
8-12
2A
1-Arm Bicep Curl (Cable)
2
12-15
2B
Overhead Tricep Extension (Cable)
2
12-15
3A
Lateral Raise (Cable)
2
12-15
3B
Cable Crunch
2
15-20
4A
Y-Raise
2
15-20
4B
Wrist Curls
2
15-20
4C
Wrist Extension
2
15-20
Day 5
1A
Bicep Curl (Cable)
2
8-12
1B
V-Handle Tricep Pushdown (Cable)
2
8-12
2A
1-Arm Bicep Curl (Cable)
2
12-15
2B
Overhead Tricep Extension (Cable)
2
12-15
3A
Lateral Raise (Cable)
2
12-15
3B
Cable Crunch
2
15-20
4A
Y-Raise
2
15-20
4B
Wrist Curls
2
15-20
4C
Wrist Extension
2
15-20
Day 5
1A
Bicep Curl (Cable)
2
8-12
1B
V-Handle Tricep Pushdown (Cable)
2
8-12
2A
1-Arm Bicep Curl (Cable)
2
12-15
2B
Overhead Tricep Extension (Cable)
2
12-15
3A
Lateral Raise (Cable)
2
12-15
3B
Cable Crunch
2
15-20
4A
Y-Raise
2
15-20
4B
Wrist Curls
2
15-20
4C
Wrist Extension
2
15-20
Day 5
1A
Bicep Curl (Cable)
2
8-12
1B
V-Handle Tricep Pushdown (Cable)
2
8-12
2A
1-Arm Bicep Curl (Cable)
2
12-15
2B
Overhead Tricep Extension (Cable)
2
12-15
3A
Lateral Raise (Cable)
2
12-15
3B
Cable Crunch
2
15-20
4A
Y-Raise
2
15-20
4B
Wrist Curls
2
15-20
4C
Wrist Extension
2
15-20
Day 5
1A
Bicep Curl (Cable)
2
8-12
1B
V-Handle Tricep Pushdown (Cable)
2
8-12
2A
1-Arm Bicep Curl (Cable)
2
12-15
2B
Overhead Tricep Extension (Cable)
2
12-15
3A
Lateral Raise (Cable)
2
12-15
3B
Cable Crunch
2
15-20
4A
Y-Raise
2
15-20
4B
Wrist Curls
2
15-20
4C
Wrist Extension
2
15-20
Day 5
1A
Bicep Curl (Cable)
2
8-12
1B
V-Handle Tricep Pushdown (Cable)
2
8-12
2A
1-Arm Bicep Curl (Cable)
2
12-15
2B
Overhead Tricep Extension (Cable)
2
12-15
3A
Lateral Raise (Cable)
2
12-15
3B
Cable Crunch
2
15-20
4A
Y-Raise
2
15-20
4B
Wrist Curls
2
15-20
4C
Wrist Extension
2
15-20
Day 5
1A
Bicep Curl (Cable)
2
8-12
1B
V-Handle Tricep Pushdown (Cable)
2
8-12
2A
1-Arm Bicep Curl (Cable)
2
12-15
2B
Overhead Tricep Extension (Cable)
2
12-15
3A
Lateral Raise (Cable)
2
12-15
3B
Cable Crunch
2
15-20
4A
Y-Raise
2
15-20
4B
Wrist Curls
2
15-20
4C
Wrist Extension
2
15-20
Day 5
1A
Bicep Curl (Cable)
2
8-12
1B
V-Handle Tricep Pushdown (Cable)
2
8-12
2A
1-Arm Bicep Curl (Cable)
2
12-15
2B
Overhead Tricep Extension (Cable)
2
12-15
3A
Lateral Raise (Cable)
2
12-15
3B
Cable Crunch
2
15-20
4A
Y-Raise
2
15-20
4B
Wrist Curls
2
15-20
4C
Wrist Extension
2
15-20
Day 5
1A
Bicep Curl (Cable)
2
8-12
1B
V-Handle Tricep Pushdown (Cable)
2
8-12
2A
1-Arm Bicep Curl (Cable)
2
12-15
2B
Overhead Tricep Extension (Cable)
2
12-15
3A
Lateral Raise (Cable)
2
12-15
3B
Cable Crunch
2
15-20
4A
Y-Raise
2
15-20
4B
Wrist Curls
2
15-20
4C
Wrist Extension
2
15-20
What People Are Saying(22 ratings)
Only ratings with written feedback are displayed here.
4.36/ 5
Mike D.Age 34, Man
15 days ago
Eric O.Age 26, Man
a month ago
Basic weekly outline
Upper 1 - Monday
Lower 1 - Tuesday
Upper 2 - Thursday
Lower 2 - Friday
Arms/Delts (Bro Day) - Saturday
Days off would be cardio, which a lot of (former) powerlifters need!