Recovering Powerlifters
352 athletes joined
For powerlifters who want to build a more aesthetic physique
4.37
(27 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
down_app
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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(27 ratings)
Only ratings with written feedback are displayed here.
4.37/ 5
Ben S.Age 37, Man
11 days ago
3 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Perfect program for building muscle without making you feel too beat up for other sports!
John J.Man
2 months ago
0 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
Amazing transition program for those tired of powerlifting bs

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!