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BoostcampPNG
Fitness King Powerbuild 101
by CanSheiko
6 athletes joined
Program Description
To gain strength while building aesthetic muscles.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
11 weeks
Time Per Workout
160 minutes
Created
Jun 29, 2024 11:43
Last Edited
Jul 09, 2024 12:23
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Week 1
1 / 11 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
4 Reps
80%
2
Bench Press (Barbell)
1 Set
2 Sets
1 Reps
10 Reps
88%
68%
3
Hip Thrust (Barbell)
3 Sets
15 Reps
@9
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
10 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
80%
70%
2
Overhead Press (Barbell)
3 Sets
8 Reps
70%
3
Hamstring Curl
3 Sets
10 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
15 Reps
@9
5
Hammer Curl
3 Sets
25 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Dip (Bodyweight)
3 Sets
AMRAP
@8
3
Hanging Leg Raise
3 Sets
15 Reps
@9
4
Lat Pulldown
3 Sets
15 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
15 Reps
@9
6
Face Pull
4 Sets
20 Reps
@9
Day 4
1
Deadlift (Paused)
4 Sets
2 Reps
75%
2
Bench Press (Paused)
3 Sets
5 Reps
75%
3
Pendlay Row
3 Sets
10 Reps
@7
4
Shrug (Dumbbell)
3 Sets
25 Reps
@9
5
Hamstring Curl
3 Sets
8 Reps
@9
Day 5
1
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
1 Reps
@8
@8
2
Skull Crusher
3 Sets
12 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
21 Reps
@10
4
Tricep Pushdown (Cable)
3 Sets
21 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
6
Face Pull
3 Sets
20 Reps
@9
7
Standing Calf Raise
3 Sets
12 Reps
@9
8
Bicycle Crunch
3 Sets
15 Reps
@9