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BoostcampPNG
strenght powerbuilding
by Julkas
1 athletes joined
4.0
(1 rating)
Program Description
5 day split, 1 squat, 1 squat variation, 1 deadlift, 1 deadlift variation. 1 bench, 1 bench variation.
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
130 minutes
Created
Jun 07, 2024 08:09
Last Edited
Jul 26, 2024 05:52
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Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@6
2
Deadlift (Paused)
1 Set
3 Sets
3 Reps
6 Reps
@6
3
Leg Extension
3 Sets
@7
4
Seated Hamstring Curl
3 Sets
@7
5
Standing Calf Raise
3 Sets
@7
6
Cable Crunch
3 Sets
Day 4
1
Squat (Paused)
1 Set
2 Sets
1 Set
1 Set
2 Reps
8 Reps
8 Reps
8 Reps
@6
@5
@6
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@8
4
Single Leg Hip Thrust
4 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
12 Reps
@7
6
Side Plank
3 Sets
2 mins
7
Paloff Presses
3 Sets
8 Reps
Day 5
1
Bench Press (Close Grip)
2 Sets
AMRAP
@7
2
Shoulder Press (Machine)
4 Sets
8 Reps
@7
3
Chest Press (Machine)
4 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@7
6
JM Press
3 Sets
8 Reps
@7
7
Seated Row (Cable)
3 Sets
8 Reps
@7
8
Alternating Dumbbell Curl
3 Sets
@10
9
Push Up
3 Sets
@10
10
Cable Crunch
3 Sets
Day 2
1
Bench Press (Barbell)
1 Set
4 Sets
5 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Pec Deck (Machine)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)
1 Set
AMRAP
6
High Cable Curls
1 Set
AMRAP
7
Deadbugs
3 Sets
15 Reps
Day 3
1
Deadlift (Barbell)
1 Set
4 Sets
1 Reps
4 Reps
@7
2
Pull-Up (Weighted)
4 Sets
4 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
4
V Bar Pulldown
3 Sets
8 Reps
@7
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@7
6
Rear Delt Fly (Dumbbell)
1 Set
3 Sets
12 Reps
12 Reps
@7