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Powerbuilding in the BIG 26??

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5.0
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Program Description

Building power in the big 26

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 18, 2026 08:34
  • Last Edited
    Feb 17, 2026 10:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.5%
Front Delts
11.3%
Quadriceps
11.3%
Hamstrings
9.8%
Chest
9.3%
Glutes
8.2%
Abs
6.2%
Upper Back
5.2%
Biceps
5.2%
Lats
4.1%
Calves
4.1%
Adductors
3.6%
Lower Back
2.6%
Middle Delts
2.1%
Forearms
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2A
T-Bar Row
1
5-9 reps
RPE 10
2B
Kelso Shrug (Chest Supported)
1
5-9 reps
RPE 10
3
Incline Chest Press (Machine)
2
5-9 reps
RPE 10
4
JM Press (Chest Press)
1
5-9 reps
RPE 10
5
Recline Curl
2
5-9 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
7
Machine Pulldown
2
5-9 reps
RPE 10
8
Seated Lateral Raise
2
5-9 reps
RPE 10
9
Shoulder Press (Machine)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2A
T-Bar Row
1
5-9 reps
RPE 10
2B
Kelso Shrug (Chest Supported)
1
5-9 reps
RPE 10
3
Incline Chest Press (Machine)
2
5-9 reps
RPE 10
4
JM Press (Chest Press)
1
5-9 reps
RPE 10
5
Recline Curl
2
5-9 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
7
Machine Pulldown
2
5-9 reps
RPE 10
8
Seated Lateral Raise
2
5-9 reps
RPE 10
9
Shoulder Press (Machine)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2A
T-Bar Row
1
5-9 reps
RPE 10
2B
Kelso Shrug (Chest Supported)
1
5-9 reps
RPE 10
3
Incline Chest Press (Machine)
2
5-9 reps
RPE 10
4
JM Press (Chest Press)
1
5-9 reps
RPE 10
5
Recline Curl
2
5-9 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
7
Machine Pulldown
2
5-9 reps
RPE 10
8
Seated Lateral Raise
2
5-9 reps
RPE 10
9
Shoulder Press (Machine)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2A
T-Bar Row
1
5-9 reps
RPE 10
2B
Kelso Shrug (Chest Supported)
1
5-9 reps
RPE 10
3
Incline Chest Press (Machine)
2
5-9 reps
RPE 10
4
JM Press (Chest Press)
1
5-9 reps
RPE 10
5
Recline Curl
2
5-9 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
7
Machine Pulldown
2
5-9 reps
RPE 10
8
Seated Lateral Raise
2
5-9 reps
RPE 10
9
Shoulder Press (Machine)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2A
T-Bar Row
1
5-9 reps
RPE 10
2B
Kelso Shrug (Chest Supported)
1
5-9 reps
RPE 10
3
Incline Chest Press (Machine)
2
5-9 reps
RPE 10
4
JM Press (Chest Press)
1
5-9 reps
RPE 10
5
Recline Curl
2
5-9 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
7
Machine Pulldown
2
5-9 reps
RPE 10
8
Seated Lateral Raise
2
5-9 reps
RPE 10
9
Shoulder Press (Machine)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2A
T-Bar Row
1
5-9 reps
RPE 10
2B
Kelso Shrug (Chest Supported)
1
5-9 reps
RPE 10
3
Incline Chest Press (Machine)
2
5-9 reps
RPE 10
4
JM Press (Chest Press)
1
5-9 reps
RPE 10
5
Recline Curl
2
5-9 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
7
Machine Pulldown
2
5-9 reps
RPE 10
8
Seated Lateral Raise
2
5-9 reps
RPE 10
9
Shoulder Press (Machine)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2A
T-Bar Row
1
5-9 reps
RPE 10
2B
Kelso Shrug (Chest Supported)
1
5-9 reps
RPE 10
3
Incline Chest Press (Machine)
2
5-9 reps
RPE 10
4
JM Press (Chest Press)
1
5-9 reps
RPE 10
5
Recline Curl
2
5-9 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
7
Machine Pulldown
2
5-9 reps
RPE 10
8
Seated Lateral Raise
2
5-9 reps
RPE 10
9
Shoulder Press (Machine)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2A
T-Bar Row
1
5-9 reps
RPE 10
2B
Kelso Shrug (Chest Supported)
1
5-9 reps
RPE 10
3
Incline Chest Press (Machine)
2
5-9 reps
RPE 10
4
JM Press (Chest Press)
1
5-9 reps
RPE 10
5
Recline Curl
2
5-9 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-9 reps
RPE 10
7
Machine Pulldown
2
5-9 reps
RPE 10
8
Seated Lateral Raise
2
5-9 reps
RPE 10
9
Shoulder Press (Machine)
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Romanian Deadlift (Barbell)
1
3-6 reps
RPE 9
3
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
4
Hip Thrust (Barbell)
1
3-6 reps
RPE 9
5
Leg Extension
2
5-9 reps
RPE 10
6
Lying Leg Curl
1
5-9 reps
RPE 10
7
Abs Crunch (Machine)
1
5-9 reps
RPE 10
8
Hip Adductor (Machine)
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Romanian Deadlift (Barbell)
1
3-6 reps
RPE 9
3
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
4
Hip Thrust (Barbell)
1
3-6 reps
RPE 9
5
Leg Extension
2
5-9 reps
RPE 10
6
Lying Leg Curl
1
5-9 reps
RPE 10
7
Abs Crunch (Machine)
1
5-9 reps
RPE 10
8
Hip Adductor (Machine)
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Romanian Deadlift (Barbell)
1
3-6 reps
RPE 9
3
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
4
Hip Thrust (Barbell)
1
3-6 reps
RPE 9
5
Leg Extension
2
5-9 reps
RPE 10
6
Lying Leg Curl
1
5-9 reps
RPE 10
7
Abs Crunch (Machine)
1
5-9 reps
RPE 10
8
Hip Adductor (Machine)
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Romanian Deadlift (Barbell)
1
3-6 reps
RPE 9
3
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
4
Hip Thrust (Barbell)
1
3-6 reps
RPE 9
5
Leg Extension
2
5-9 reps
RPE 10
6
Lying Leg Curl
1
5-9 reps
RPE 10
7
Abs Crunch (Machine)
1
5-9 reps
RPE 10
8
Hip Adductor (Machine)
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Romanian Deadlift (Barbell)
1
3-6 reps
RPE 9
3
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
4
Hip Thrust (Barbell)
1
3-6 reps
RPE 9
5
Leg Extension
2
5-9 reps
RPE 10
6
Lying Leg Curl
1
5-9 reps
RPE 10
7
Abs Crunch (Machine)
1
5-9 reps
RPE 10
8
Hip Adductor (Machine)
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Romanian Deadlift (Barbell)
1
3-6 reps
RPE 9
3
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
4
Hip Thrust (Barbell)
1
3-6 reps
RPE 9
5
Leg Extension
2
5-9 reps
RPE 10
6
Lying Leg Curl
1
5-9 reps
RPE 10
7
Abs Crunch (Machine)
1
5-9 reps
RPE 10
8
Hip Adductor (Machine)
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Romanian Deadlift (Barbell)
1
3-6 reps
RPE 9
3
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
4
Hip Thrust (Barbell)
1
3-6 reps
RPE 9
5
Leg Extension
2
5-9 reps
RPE 10
6
Lying Leg Curl
1
5-9 reps
RPE 10
7
Abs Crunch (Machine)
1
5-9 reps
RPE 10
8
Hip Adductor (Machine)
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Romanian Deadlift (Barbell)
1
3-6 reps
RPE 9
3
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
4
Hip Thrust (Barbell)
1
3-6 reps
RPE 9
5
Leg Extension
2
5-9 reps
RPE 10
6
Lying Leg Curl
1
5-9 reps
RPE 10
7
Abs Crunch (Machine)
1
5-9 reps
RPE 10
8
Hip Adductor (Machine)
1
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Bicep Curl (Machine)
2
5-9 reps
RPE 9
3
Neutral Grip Chest Press
2
5-9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
6
Wide Grip Lat Pulldown
1
5-9 reps
RPE 10
7
Dip (Weighted)
1
5-9 reps
RPE 9
8
Seated Lateral Raise
2
5-9 reps
RPE 10
9
Shoulder Press (Machine)
1
5-9 reps
RPE 10
10
Hammer Curl (Cable)
1
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Bicep Curl (Machine)
2
5-9 reps
RPE 9
3
Neutral Grip Chest Press
2
5-9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
6
Wide Grip Lat Pulldown
1
5-9 reps
RPE 10
7
Dip (Weighted)
1
5-9 reps
RPE 9
8
Seated Lateral Raise
2
5-9 reps
RPE 10
9
Shoulder Press (Machine)
1
5-9 reps
RPE 10
10
Hammer Curl (Cable)
1
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Bicep Curl (Machine)
2
5-9 reps
RPE 9
3
Neutral Grip Chest Press
2
5-9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
6
Wide Grip Lat Pulldown
1
5-9 reps
RPE 10
7
Dip (Weighted)
1
5-9 reps
RPE 9
8
Seated Lateral Raise
2
5-9 reps
RPE 10
9
Shoulder Press (Machine)
1
5-9 reps
RPE 10
10
Hammer Curl (Cable)
1
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Bicep Curl (Machine)
2
5-9 reps
RPE 9
3
Neutral Grip Chest Press
2
5-9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
6
Wide Grip Lat Pulldown
1
5-9 reps
RPE 10
7
Dip (Weighted)
1
5-9 reps
RPE 9
8
Seated Lateral Raise
2
5-9 reps
RPE 10
9
Shoulder Press (Machine)
1
5-9 reps
RPE 10
10
Hammer Curl (Cable)
1
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Bicep Curl (Machine)
2
5-9 reps
RPE 9
3
Neutral Grip Chest Press
2
5-9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
6
Wide Grip Lat Pulldown
1
5-9 reps
RPE 10
7
Dip (Weighted)
1
5-9 reps
RPE 9
8
Seated Lateral Raise
2
5-9 reps
RPE 10
9
Shoulder Press (Machine)
1
5-9 reps
RPE 10
10
Hammer Curl (Cable)
1
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Bicep Curl (Machine)
2
5-9 reps
RPE 9
3
Neutral Grip Chest Press
2
5-9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
6
Wide Grip Lat Pulldown
1
5-9 reps
RPE 10
7
Dip (Weighted)
1
5-9 reps
RPE 9
8
Seated Lateral Raise
2
5-9 reps
RPE 10
9
Shoulder Press (Machine)
1
5-9 reps
RPE 10
10
Hammer Curl (Cable)
1
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Bicep Curl (Machine)
2
5-9 reps
RPE 9
3
Neutral Grip Chest Press
2
5-9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
6
Wide Grip Lat Pulldown
1
5-9 reps
RPE 10
7
Dip (Weighted)
1
5-9 reps
RPE 9
8
Seated Lateral Raise
2
5-9 reps
RPE 10
9
Shoulder Press (Machine)
1
5-9 reps
RPE 10
10
Hammer Curl (Cable)
1
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Bicep Curl (Machine)
2
5-9 reps
RPE 9
3
Neutral Grip Chest Press
2
5-9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
6
Wide Grip Lat Pulldown
1
5-9 reps
RPE 10
7
Dip (Weighted)
1
5-9 reps
RPE 9
8
Seated Lateral Raise
2
5-9 reps
RPE 10
9
Shoulder Press (Machine)
1
5-9 reps
RPE 10
10
Hammer Curl (Cable)
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Pin Squat
2
3-5 reps
RPE 7-9
3
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
4
Leg Extension
2
5-9 reps
RPE 10
5
Lying Leg Curl
1
5-9 reps
RPE 10
6
Abs Crunch (Machine)
1
5-9 reps
RPE 10
7
Hip Adductor (Machine)
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Pin Squat
2
3-5 reps
RPE 7-9
3
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
4
Leg Extension
2
5-9 reps
RPE 10
5
Lying Leg Curl
1
5-9 reps
RPE 10
6
Abs Crunch (Machine)
1
5-9 reps
RPE 10
7
Hip Adductor (Machine)
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Pin Squat
2
3-5 reps
RPE 7-9
3
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
4
Leg Extension
2
5-9 reps
RPE 10
5
Lying Leg Curl
1
5-9 reps
RPE 10
6
Abs Crunch (Machine)
1
5-9 reps
RPE 10
7
Hip Adductor (Machine)
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Pin Squat
2
3-5 reps
RPE 7-9
3
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
4
Leg Extension
2
5-9 reps
RPE 10
5
Lying Leg Curl
1
5-9 reps
RPE 10
6
Abs Crunch (Machine)
1
5-9 reps
RPE 10
7
Hip Adductor (Machine)
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Pin Squat
2
3-5 reps
RPE 7-9
3
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
4
Leg Extension
2
5-9 reps
RPE 10
5
Lying Leg Curl
1
5-9 reps
RPE 10
6
Abs Crunch (Machine)
1
5-9 reps
RPE 10
7
Hip Adductor (Machine)
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Pin Squat
2
3-5 reps
RPE 7-9
3
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
4
Leg Extension
2
5-9 reps
RPE 10
5
Lying Leg Curl
1
5-9 reps
RPE 10
6
Abs Crunch (Machine)
1
5-9 reps
RPE 10
7
Hip Adductor (Machine)
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Pin Squat
2
3-5 reps
RPE 7-9
3
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
4
Leg Extension
2
5-9 reps
RPE 10
5
Lying Leg Curl
1
5-9 reps
RPE 10
6
Abs Crunch (Machine)
1
5-9 reps
RPE 10
7
Hip Adductor (Machine)
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
2-5 reps
RPE 9-9.5
RPE 7-9
2
Pin Squat
2
3-5 reps
RPE 7-9
3
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
4
Leg Extension
2
5-9 reps
RPE 10
5
Lying Leg Curl
1
5-9 reps
RPE 10
6
Abs Crunch (Machine)
1
5-9 reps
RPE 10
7
Hip Adductor (Machine)
1
5-9 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1-2 Reps
2-5 Reps
@9-9.5
@7-9
2A
T-Bar Row
1 Set
5-9 Reps
@10
2B
Kelso Shrug (Chest Supported)
1 Set
5-9 Reps
@10
3
Incline Chest Press (Machine)
2 Sets
5-9 Reps
@10
4
JM Press (Chest Press)
1 Set
5-9 Reps
@10
5
Recline Curl
2 Sets
5-9 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
5-9 Reps
@10
7
Machine Pulldown
2 Sets
5-9 Reps
@10
8
Seated Lateral Raise
2 Sets
5-9 Reps
@10
9
Shoulder Press (Machine)
1 Set
5-9 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
2 Sets
1-2 Reps
2-5 Reps
@9-9.5
@7-9
2
Romanian Deadlift (Barbell)
1 Set
3-6 Reps
@9
3
Calf Raise (Leg Press)
2 Sets
5-9 Reps
@10
4
Hip Thrust (Barbell)
1 Set
3-6 Reps
@9
5
Leg Extension
2 Sets
5-9 Reps
@10
6
Lying Leg Curl
1 Set
5-9 Reps
@10
7
Abs Crunch (Machine)
1 Set
5-9 Reps
@10
8
Hip Adductor (Machine)
1 Set
5-9 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
1-2 Reps
2-5 Reps
@9-9.5
@7-9
2
Bicep Curl (Machine)
2 Sets
5-9 Reps
@9
3
Neutral Grip Chest Press
2 Sets
5-9 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-9 Reps
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
5-9 Reps
@10
6
Wide Grip Lat Pulldown
1 Set
5-9 Reps
@10
7
Dip (Weighted)
1 Set
5-9 Reps
@9
8
Seated Lateral Raise
2 Sets
5-9 Reps
@10
9
Shoulder Press (Machine)
1 Set
5-9 Reps
@10
10
Hammer Curl (Cable)
1 Set
5-9 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
1-2 Reps
2-5 Reps
@9-9.5
@7-9
2
Pin Squat
2 Sets
3-5 Reps
@7-9
3
Calf Raise (Leg Press)
2 Sets
5-9 Reps
@10
4
Leg Extension
2 Sets
5-9 Reps
@10
5
Lying Leg Curl
1 Set
5-9 Reps
@10
6
Abs Crunch (Machine)
1 Set
5-9 Reps
@10
7
Hip Adductor (Machine)
1 Set
5-9 Reps
@10
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
zekiAge 26, Man
21 days ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
been searching for a sbl powerbuilding split for a long time i love u bro
Emanuele B.Age 22, Man
25 days ago
3 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
I’m building so much power in the big 26 with power building in the big 26 program! Recommended for who wants to build the power in the big 26