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BoostcampPNG
10x3 Powerbuilding
by David Williams
19 athletes joined
Program Description
Get Big and Strong
Program Overview
Level
Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 31, 2024 08:48
Last Edited
Jul 03, 2024 03:11
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Week 1
1 / 12 Weeks
Day 2
1
Hack Squat
3 Sets
6 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Leg Extension
1 Set
50 Reps
@7
6
Leg Curl
1 Set
50 Reps
@7
7
Push Up
1 Set
100 Reps
@7
8
Seated Calf Raise
1 Set
50 Reps
@7
9
Tricep Pushdown (Cable)
1 Set
50 Reps
@7
Day 4
1
Bent Over Row (Barbell)
4 Sets
6 Reps
@8
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Pull-Up (Bodyweight)
1 Set
50 Reps
@8
4
Lateral Raise (Cable)
1 Set
50 Reps
@8
5
Single Arm Row (Dumbbell)
1 Set
50 Reps
@8
6
Face Pull
1 Set
50 Reps
@8
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Bicep Curl (Cable)
1 Set
50 Reps
@8
Day 1
1
Squat (Barbell)
10 Sets
3 Reps
@8
2
Bench Press (Barbell)
10 Sets
3 Reps
@8
Day 3
1
Deadlift (Barbell)
10 Sets
3 Reps
@8
2
Overhead Press (Barbell)
10 Sets
3 Reps
@8