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BoostcampPNG
Powerbuilding David laid
by Maximilian K.
10 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
Jul 14, 2024 07:13
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Week 1
1 / 4 Weeks
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%
Day 2
1
Bench Press (Barbell)
2 Sets
3 Sets
3 Reps
3 Reps
70%
60%
2
Squat (Barbell)
2 Sets
2 Sets
3 Reps
3 Reps
85%
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)
2 Sets
2 Sets
3 Reps
3 Reps
85%
70%
Day 1
1
Squat (Barbell)
4 Sets
2 Sets
3 Reps
3 Reps
85%
60%
2
Bench Press (Barbell)
5 Sets
1 Set
3 Reps
3 Reps
75%
80%
3
Deficit Deadlift (Barbell)
3 Sets
5 Reps
65%
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%
Day 1
1
Squat (Barbell)
4 Sets
2 Sets
3 Reps
3 Reps
80%
85%
2
Bench Press (Barbell)
3 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
75%
80%
70%
3
Deficit Deadlift (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
75%
70%
Day 1
1
Squat (Barbell)
7 Sets
3 Reps
80%
2
Bench Press (Barbell)
6 Sets
3 Reps
80%
3
Deadlift (Deficit)
5 Sets
3 Reps
70%
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
80%
2
Squat (Barbell)
4 Sets
3 Reps
80%
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8.5
4
Dip (Weighted)
3 Sets
8 Reps
@8.5
Day 3
1
Deadlift (Barbell)
3 Sets
2 Sets
2 Sets
3 Reps
1 Reps
4 Reps
80%
90%
80%
2
Pull-Up (Weighted)
3 Sets
8 Reps
@8.5
3
Bench Press (Barbell)
4 Sets
3 Reps
80%