Ultimate powerbuilder

by Jules K.

Program Description

Best split

Program Overview

Level
Intermediate
Goal
Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Jul 07, 2024 07:25
Last Edited
Sep 03, 2024 11:02

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Larsen Press (Barbell)

3

4-6 reps

RPE 9

2

Incline Bench Press (Dumbbell)

3

8-12 reps

RPE 10

3

Pec Deck (Machine)

2

8-12 reps

RPE 10

4

Tempo Squat (Barbell)

3

4-6 reps

RPE 9

5

Leg Extension

3

8-12 reps

RPE 10

Day 2

1

Tempo Bench Press

2

4-6 reps

RPE 9.5

2

Deadlift (Barbell)

3

4-6 reps

RPE 9.5

3

Romanian Deadlift (Barbell)

2

6-8 reps

RPE 10

4

Tricep Rope Push Down (Cable)

3

8-12 reps

RPE 10

5

Seated Shoulder Press (Dumbbell)

2

8-12 reps

RPE 10

6

Lateral Raise (Cable)

2

8-12 reps

RPE 10

Day 3

1

Bench Press (Barbell)

2

4-6 reps

RPE 9

2

Bench Press (Paused)

3

4-6 reps

RPE 9

3

Incline Bench Press (Dumbbell)

3

8-12 reps

RPE 10

4

Tricep Rope Push Down (Cable)

3

8-12 reps

RPE 10

5

Squat (Barbell)

2

4-6 reps

RPE 9

6

Squat (Paused)

3

4-6 reps

RPE 9

Day 4

1

Bench Press (Barbell)

1

2

-1 reps

4-6 reps

RPE 10

RPE 9

2

Pin Press Bench (Barbell)

2

4-6 reps

RPE 9

3

Deadlift (Barbell)

1

2

-1 reps

4-6 reps

RPE 10

RPE 9

4

Deadlift (Paused)

2

4-6 reps

RPE 9

5

Seated Row (Cable)

2

8-12 reps

RPE 10

6

Lat Pulldown

2

8-12 reps

RPE 10

7

Hammer Curl

3

8-12 reps

RPE 10

Day 1

1

Larsen Press (Barbell)

3 Sets

4-6 Reps

@9

2

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

@10

3

Pec Deck (Machine)

2 Sets

8-12 Reps

@10

4

Tempo Squat (Barbell)

3 Sets

4-6 Reps

@9

5

Leg Extension

3 Sets

8-12 Reps

@10

Day 3

1

Bench Press (Barbell)

2 Sets

4-6 Reps

@9

2

Bench Press (Paused)

3 Sets

4-6 Reps

@9

3

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

@10

4

Tricep Rope Push Down (Cable)

3 Sets

8-12 Reps

@10

5

Squat (Barbell)

2 Sets

4-6 Reps

@9

6

Squat (Paused)

3 Sets

4-6 Reps

@9

Day 4

1

Bench Press (Barbell)

1 Set

2 Sets

-1 Reps

4-6 Reps

@10

@9

2

Pin Press Bench (Barbell)

2 Sets

4-6 Reps

@9

3

Deadlift (Barbell)

1 Set

2 Sets

-1 Reps

4-6 Reps

@10

@9

4

Deadlift (Paused)

2 Sets

4-6 Reps

@9

5

Seated Row (Cable)

2 Sets

8-12 Reps

@10

6

Lat Pulldown

2 Sets

8-12 Reps

@10

7

Hammer Curl

3 Sets

8-12 Reps

@10

Day 2

1

Tempo Bench Press

2 Sets

4-6 Reps

@9.5

2

Deadlift (Barbell)

3 Sets

4-6 Reps

@9.5

3

Romanian Deadlift (Barbell)

2 Sets

6-8 Reps

@10

4

Tricep Rope Push Down (Cable)

3 Sets

8-12 Reps

@10

5

Seated Shoulder Press (Dumbbell)

2 Sets

8-12 Reps

@10

6

Lateral Raise (Cable)

2 Sets

8-12 Reps

@10