Powerbuilding David laid

by Maximilian K.

22 athletes joined

5.0

(1 rating)

Program Description

aesthetic

Program Overview

Level
Intermediate, Novice
Goal
Powerbuilding, Powerlifting, Bodybuilding, Athletics, Muscle & Sculpting, Bodyweight Fitness
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jun 21, 2024 01:43
Last Edited
Oct 21, 2024 10:38

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

3

2

1

3 reps

3 reps

3 reps

60%

85%

75%

2

Bench Press (Barbell)

3

1

1

3 reps

3 reps

3 reps

75%

80%

70%

Day 1

1

Squat (Barbell)

4

2

3 reps

3 reps

85%

60%

2

Bench Press (Barbell)

5

1

3 reps

3 reps

75%

80%

3

Deficit Deadlift (Barbell)

3

5 reps

65%

Day 1

1

Squat (Barbell)

4

2

3 reps

3 reps

80%

85%

2

Bench Press (Barbell)

3

1

1

3 reps

3 reps

3 reps

75%

80%

70%

3

Deficit Deadlift (Barbell)

1

3

5 reps

5 reps

75%

70%

Day 1

1

Squat (Barbell)

7

3 reps

80%

2

Bench Press (Barbell)

6

3 reps

80%

3

Deadlift (Deficit)

5

3 reps

70%

Day 2

1

Bench Press (Barbell)

4

3 reps

60%

2

Squat (Barbell)

4

3 reps

70%

3

Incline Bench Press (Barbell)

3

8 reps

RPE 8.5

4

Dip (Weighted)

2

8 reps

RPE 8.5

Day 2

1

Bench Press (Barbell)

2

3

3 reps

3 reps

70%

60%

2

Squat (Barbell)

2

2

3 reps

3 reps

85%

70%

3

Incline Bench Press (Barbell)

3

8 reps

RPE 8.5

4

Dip (Weighted)

2

8 reps

RPE 8.5

Day 2

1

Bench Press (Barbell)

4

3 reps

60%

2

Squat (Barbell)

4

3 reps

70%

3

Incline Bench Press (Barbell)

3

8 reps

RPE 8.5

4

Dip (Weighted)

2

8 reps

RPE 8.5

Day 2

1

Bench Press (Barbell)

5

3 reps

80%

2

Squat (Barbell)

4

3 reps

80%

3

Incline Bench Press (Barbell)

3

8 reps

RPE 8.5

4

Dip (Weighted)

3

8 reps

RPE 8.5

Day 3

1

Deadlift (Barbell)

3

2

2

3 reps

1 reps

4 reps

85%

85%

70%

2

Pull-Up (Weighted)

3

8 reps

RPE 8.5

3

Bench Press (Barbell)

4

3 reps

70%

Day 3

1

Deadlift (Barbell)

3

2

2

3 reps

1 reps

4 reps

85%

85%

70%

2

Pull-Up (Weighted)

3

8 reps

RPE 8.5

3

Bench Press (Barbell)

2

2

3 reps

3 reps

85%

70%

Day 3

1

Deadlift (Barbell)

3

2

2

3 reps

1 reps

4 reps

85%

85%

70%

2

Pull-Up (Weighted)

3

8 reps

RPE 8.5

3

Bench Press (Barbell)

4

3 reps

70%

Day 3

1

Deadlift (Barbell)

3

2

2

3 reps

1 reps

4 reps

80%

90%

80%

2

Pull-Up (Weighted)

3

8 reps

RPE 8.5

3

Bench Press (Barbell)

4

3 reps

80%

Day 1

1

Squat (Barbell)

3 Sets

2 Sets

1 Set

3 Reps

3 Reps

3 Reps

60%

85%

75%

2

Bench Press (Barbell)

3 Sets

1 Set

1 Set

3 Reps

3 Reps

3 Reps

75%

80%

70%

Day 2

1

Bench Press (Barbell)

4 Sets

3 Reps

60%

2

Squat (Barbell)

4 Sets

3 Reps

70%

3

Incline Bench Press (Barbell)

3 Sets

8 Reps

@8.5

4

Dip (Weighted)

2 Sets

8 Reps

@8.5

Day 3

1

Deadlift (Barbell)

3 Sets

2 Sets

2 Sets

3 Reps

1 Reps

4 Reps

85%

85%

70%

2

Pull-Up (Weighted)

3 Sets

8 Reps

@8.5

3

Bench Press (Barbell)

4 Sets

3 Reps

70%