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5 day Powerbuilding Program
by Shobhit S.
9 athletes joined
Program Description
NOTE :Before starting the program, make sure you read this carefully and execute in your routine. It is a 5 day Powerbuilding It focuses on increasing strength in all three compound movement that is Squats, bench, deadlifts Also it is a bodybuilding program focusing on gaining muscle as well as strength. For bodybuilding 1.You should focus on concentric 2 seconds and eccentric 2 seconds 2. Train at RPE 9 or 8 , don't go to ultimate failure Eat well, sleep for atleast 7 hours, and Take Supplements like, creatine, protein powder, for better recovery, you can also add BCAAs. For powerlifting 1.If you are not able to perform the number of reps mentioned, reduce the weight by 5 kg and do it( for compound movements). 3.For bench press, Calculate your Training Max that is - 90-92.5% of 1 RM, and then calculate the given percentage that is 85 % OF Training max. 2.The volume increases weekly, so be prepared. 3.if you are eating well, training close to failure, sleeping well, you will make good gains at the end of the program in both bodybuilding and powerlifting. 4.If you are too much fatigued from your workouts, include a extra rest day Remember, the goal is to grow without being injured. To check progress take a picture of yours before starting the program and compare yourself after finishing the program.
Program Overview
Level
Intermediate
Goal
Powerbuilding, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
80 minutes
Created
Feb 07, 2024 06:37
Last Edited
Jun 16, 2024 10:12
down_app
Week 1
1 / 5 Weeks
Day 4
1
Front Squat (Barbell)
1 Set
8 Reps
80%
2
Front Squat (Barbell)
3 Sets
5-6 Reps
80%
3
Bench Press (Barbell)
5 Sets
8 Reps
60%
4
Deadlift (Barbell)
5 Sets
5 Reps
80%
5
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
6
Y Raise
2 Sets
AMRAP
Day 1
1
Deadlift (Barbell)
3 Sets
8 Reps
60%
2
Wide Grip Pull-Up
1 Set
AMRAP
@8
3
Lat Pulldown (Single Arm)
1 Set
AMRAP
@8
4
Chin-Up (Weighted)
1 Set
AMRAP
@8
5
Lat Pulldown (Neutral Grip)
1 Set
AMRAP
@8
6
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@8
7
Upright Row (Barbell)
2 Sets
12 Reps
@8
8
Face Pull
1 Set
8-12 Reps
@8
9
Rear Delt Fly (Dumbbell)
1 Set
8-12 Reps
@8
Day 2
1
Bench Press (Paused)
5 Sets
5 Reps
80%
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
3
Cable Crossover
2 Sets
8-12 Reps
@8
4
Seated Overhead Press (Barbell)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
Day 5
1
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
2
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@8
3
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@8
4
Hammer Curl
2 Sets
8-12 Reps
@8
5
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
@8
6
Decline Crunch
2 Sets
8-15 Reps
@8
Day 3
1
Squat (Paused)
5 Sets
5 Reps
80%
2
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8
5
Standing Calf Raise
2 Sets
15-20 Reps
@8
6
Hamstring Curl
2 Sets
8-12 Reps
@8
Day 4
1
Front Squat (Barbell)
1 Set
5 Reps
2
Front Squat (Barbell)
3 Sets
3-4 Reps
85%
3
Bench Press (Barbell)
5 Sets
8 Reps
60%
4
Deadlift (Barbell)
3 Sets
8 Reps
60%
5
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
6
Y Raise
2 Sets
AMRAP
Day 1
1
Deadlift (Barbell)
3 Sets
3 Reps
90%
2
Wide Grip Pull-Up
1 Set
AMRAP
@8
3
Lat Pulldown (Single Arm)
1 Set
AMRAP
@8
4
Chin-Up (Weighted)
1 Set
AMRAP
@8
5
Lat Pulldown (Neutral Grip)
1 Set
AMRAP
@8
6
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@8
7
Upright Row (Barbell)
2 Sets
12 Reps
@8
8
Face Pull
2 Sets
8-12 Reps
@8
9
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
Day 2
1
Bench Press (Paused)
5 Sets
5 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Cable Crossover
2 Sets
8-12 Reps
@8
4
Seated Overhead Press (Barbell)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
Day 3
1
Squat (Paused)
4 Sets
3 Reps
85%
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8
5
Standing Calf Raise
3 Sets
15-20 Reps
@8
6
Hamstring Curl
2 Sets
8-12 Reps
@8
Day 5
1
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
2
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@8
3
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@8
4
Hammer Curl
2 Sets
8-12 Reps
@8
5
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
@8
6
Decline Crunch
2 Sets
8-15 Reps
@8
Day 4
1
Front Squat (Barbell)
1 Set
3 Reps
2
Front Squat (Barbell)
3 Sets
1-2 Reps
90%
3
Bench Press (Barbell)
5 Sets
8 Reps
60%
4
Deadlift (Barbell)
3 Sets
3 Reps
90%
5
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
6
Y Raise
2 Sets
AMRAP
Day 2
1
Bench Press (Paused)
5 Sets
5 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Cable Crossover
2 Sets
8-12 Reps
@8
4
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
Day 3
1
Squat (Paused)
3 Sets
1 Reps
90%
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
5
Standing Calf Raise
3 Sets
15-20 Reps
@8
6
Hamstring Curl
2 Sets
8-12 Reps
@8
Day 5
1
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
2
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@8
3
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@8
4
Hammer Curl
3 Sets
8-12 Reps
@8
5
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@8
6
Decline Crunch
2 Sets
8-15 Reps
@8
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Wide Grip Pull-Up
1 Set
AMRAP
@8
3
Lat Pulldown (Single Arm)
1 Set
AMRAP
@8
4
Chin-Up (Weighted)
1 Set
AMRAP
@8
5
Lat Pulldown (Neutral Grip)
1 Set
AMRAP
@8
6
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
7
Upright Row (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
8
Face Pull
2 Sets
8-12 Reps
@8
9
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
Day 4
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
80%
90%
100%
2
Bench Press (Barbell)
5 Sets
8 Reps
60%
3
Deadlift (Barbell)
5 Sets
5 Reps
80%
4
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
5
Y Raise
2 Sets
AMRAP
Day 1
1
Deadlift (Barbell)
3 Sets
8 Reps
60%
2
Wide Grip Pull-Up
1 Set
AMRAP
@8
3
Lat Pulldown (Single Arm)
1 Set
AMRAP
@8
4
Chin-Up (Weighted)
1 Set
AMRAP
@8
5
Lat Pulldown (Neutral Grip)
1 Set
AMRAP
@8
6
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@8
7
Upright Row (Barbell)
3 Sets
12 Reps
@8
8
Face Pull
2 Sets
8-12 Reps
@8
9
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8
Day 2
1
Bench Press (Paused)
5 Sets
5 Reps
85%
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Cable Crossover
3 Sets
8-12 Reps
@8
4
Seated Overhead Press (Barbell)
2 Sets
1 Set
8-12 Reps
8-14 Reps
@8
@8
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
80%
90%
100%
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
5
Standing Calf Raise
3 Sets
15-20 Reps
@8
6
Hamstring Curl
2 Sets
8-12 Reps
@8
Day 5
1
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@8
2
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
@8
3
Overhead Tricep Extension (Cable)
4 Sets
8-15 Reps
@8
4
Hammer Curl
3 Sets
8-12 Reps
@8
5
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@8
6
Decline Crunch
2 Sets
8-15 Reps
Day 4
1
Front Squat (Barbell)
3 Sets
8 Reps
70%
2
Bench Press (Barbell)
3 Sets
8 Reps
60%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
80%
90%
100%
4
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
5
Y Raise
2 Sets
AMRAP
Day 1
1
Deadlift (Barbell)
3 Sets
3 Reps
90%
2
Wide Grip Pull-Up
1 Set
AMRAP
@8
3
Lat Pulldown (Single Arm)
1 Set
AMRAP
@8
4
Chin-Up (Weighted)
1 Set
AMRAP
@8
5
Lat Pulldown (Neutral Grip)
1 Set
AMRAP
@8
6
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@8
7
Upright Row (Barbell)
3 Sets
12 Reps
@8
8
Face Pull
2 Sets
8-12 Reps
@8
9
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
85%
90%
100%
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Cable Crossover
3 Sets
8-12 Reps
@8
4
Seated Overhead Press (Barbell)
2 Sets
2 Sets
8-12 Reps
8-14 Reps
@8
@8
5
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@8
Day 3
1
Squat (Paused)
3 Sets
8 Reps
60%
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
5
Standing Calf Raise
4 Sets
15-20 Reps
@8
6
Hamstring Curl
2 Sets
8-12 Reps
@8
Day 5
1
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@8
2
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
@8
3
Overhead Tricep Extension (Cable)
4 Sets
8-15 Reps
@8
4
Hammer Curl
4 Sets
8-12 Reps
@8
5
Single Arm Overhead Tricep Extension
4 Sets
8-12 Reps
@8
6
Decline Crunch
2 Sets
8-15 Reps
@8