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BoostcampPNG
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
Jul 15, 2024 10:03
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Week 1
1 / 1 Weeks
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 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
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 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