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10x3 Powerbuilding
by David Williams
16 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
May 28, 2024 01:45
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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
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
2
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Cable Crossover
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@8
@8
@8
5
Jump Squat
1 Set
50 Reps
@8
6
Leg Extension
1 Set
50 Reps
@7
7
Leg Curl
1 Set
50 Reps
@7
8
Tricep Pushdown (Cable)
1 Set
50 Reps
@7
9
Standing Calf Raise
1 Set
50 Reps
@8
Day 4
1
Bent Over Row (Dumbbell)
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
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
4
Lateral Raise (Cable)
1 Set
50 Reps
@8
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Face Pull
1 Set
50 Reps
@8
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
Day 1
1
Squat (Barbell)
10 Sets
4 Reps
@8
2
Bench Press (Barbell)
10 Sets
4 Reps
@8
Day 2
1
Deadlift (Barbell)
10 Sets
4 Reps
@8
2
Overhead Press (Barbell)
10 Sets
4 Reps
@8
Day 3
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
5 Reps
@8
2
Bench Press (Barbell)
10 Sets
5 Reps
@8
Day 2
1
Deadlift (Barbell)
10 Sets
5 Reps
@8
2
Overhead Press (Barbell)
10 Sets
5 Reps
@8
Day 1
1
Squat (Barbell)
10 Sets
3 Reps
@8
2
Bench Press (Barbell)
10 Sets
3 Reps
@8
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 3
1
Deadlift (Barbell)
10 Sets
3 Reps
@8
2
Overhead Press (Barbell)
10 Sets
3 Reps
@8
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
4 Reps
@8
2
Bench Press (Barbell)
10 Sets
4 Reps
@8
Day 2
1
Deadlift (Barbell)
10 Sets
4 Reps
@8
2
Overhead Press (Barbell)
10 Sets
4 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
2
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Cable Crossover
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@8
@8
@8
5
Jump Squat
1 Set
50 Reps
@8
6
Leg Extension
1 Set
50 Reps
@7
7
Leg Curl
1 Set
50 Reps
@7
8
Tricep Pushdown (Cable)
1 Set
50 Reps
@7
9
Standing Calf Raise
1 Set
50 Reps
@8
Day 4
1
Bent Over Row (Dumbbell)
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
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
4
Lateral Raise (Cable)
1 Set
50 Reps
@8
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Face Pull
1 Set
50 Reps
@8
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
Day 1
1
Squat (Barbell)
10 Sets
5 Reps
@8
2
Bench Press (Barbell)
10 Sets
5 Reps
@8
Day 2
1
Deadlift (Barbell)
10 Sets
5 Reps
@8
2
Overhead Press (Barbell)
10 Sets
5 Reps
@8
Day 3
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 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 3
1
Deadlift (Barbell)
10 Sets
3 Reps
@8
2
Overhead Press (Barbell)
10 Sets
3 Reps
@8
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
4 Reps
@8
2
Bench Press (Barbell)
10 Sets
4 Reps
@8
Day 2
1
Deadlift (Barbell)
10 Sets
4 Reps
@8
2
Overhead Press (Barbell)
10 Sets
4 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
2
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Cable Crossover
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@8
@8
@8
5
Jump Squat
1 Set
50 Reps
@8
6
Leg Extension
1 Set
50 Reps
@7
7
Leg Curl
1 Set
50 Reps
@7
8
Tricep Pushdown (Cable)
1 Set
50 Reps
@7
9
Standing Calf Raise
1 Set
50 Reps
@8
Day 4
1
Bent Over Row (Dumbbell)
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
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
4
Lateral Raise (Cable)
1 Set
50 Reps
@8
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Face Pull
1 Set
50 Reps
@8
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
Day 1
1
Squat (Barbell)
10 Sets
5 Reps
@8
2
Bench Press (Barbell)
10 Sets
5 Reps
@8
Day 2
1
Deadlift (Barbell)
10 Sets
5 Reps
@8
2
Overhead Press (Barbell)
10 Sets
5 Reps
@8
Day 3
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 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 3
1
Deadlift (Barbell)
10 Sets
3 Reps
@8
2
Overhead Press (Barbell)
10 Sets
3 Reps
@8
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
4 Reps
@8
2
Bench Press (Barbell)
10 Sets
4 Reps
@8
Day 2
1
Deadlift (Barbell)
10 Sets
4 Reps
@8
2
Overhead Press (Barbell)
10 Sets
4 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
2
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Cable Crossover
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@8
@8
@8
5
Jump Squat
1 Set
50 Reps
@8
6
Leg Extension
1 Set
50 Reps
@7
7
Leg Curl
1 Set
50 Reps
@7
8
Tricep Pushdown (Cable)
1 Set
50 Reps
@7
9
Standing Calf Raise
1 Set
50 Reps
@8
Day 4
1
Bent Over Row (Dumbbell)
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
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
4
Lateral Raise (Cable)
1 Set
50 Reps
@8
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Face Pull
1 Set
50 Reps
@8
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
Day 1
1
Squat (Barbell)
10 Sets
5 Reps
@8
2
Bench Press (Barbell)
10 Sets
5 Reps
@8
Day 2
1
Deadlift (Barbell)
10 Sets
5 Reps
@8
2
Overhead Press (Barbell)
10 Sets
5 Reps
@8
Day 3
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