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Russwole's Powerbuilding Program Volume 6

by Ezra Kim
75 athletes joined

Program Description

By Russell Orhii

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 02, 2024 07:35
  • Last Edited
    Aug 05, 2025 12:48

Summary

Unleash your potential with Russwole's Powerbuilding Program Volume 6! Over the next 6 weeks, you'll engage in a focused 4-day training split that combines strength and hypertrophy to maximize your gains. This program features essential barbell and dumbbell movements like squats, bench presses, and deadlifts, ensuring a comprehensive approach to building muscle and strength. Perfect for those with a garage gym setup, this plan is designed to push your limits and elevate your performance, making every rep count!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1 reps
1 reps
8 reps
80%
85%
70%
2
Bench Press (Barbell)
1
3
1 reps
5 reps
85%
70%
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Pushdown
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Dip (Weighted)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
1 reps
1 reps
8 reps
85%
90%
70%
2
Bench Press (Barbell)
1
1
3
1 reps
1 reps
5 reps
85%
90%
75%
3
Incline Bench Press (Barbell)
3
8 reps
50%
4
Bench Press (Dumbbell)
4
8 reps
-
5
Overhead Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
92.5%
80%
2
Bench Press (Barbell)
1
3
1 reps
6 reps
92.5%
80%
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Overhead Tricep Extension
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Dip (Weighted)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
5 reps
95%
85%
2
Bench Press (Barbell)
1
3
1 reps
5 reps
95%
75%
3
Incline Bench Press (Barbell)
3
8 reps
55%
4
Bench Press (Dumbbell)
4
8 reps
-
5
Overhead Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
5 reps
75%
65%
2
Bench Press (Barbell)
1
3
1 reps
5 reps
85%
70%
3
Pec Deck (Machine)
3
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
90%
100%
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
90%
100%
3A
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3B
Reverse Row
3
8 reps
-
4A
Bench Press (Dumbbell)
3
10 reps
-
4B
Bent Over Row (Dumbbell)
3
8 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Rope Pullover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Bench Press (Close Grip)
3
8 reps
50%
3
Lateral Raise (Cable)
2
15-20 reps
-
4
Overhead Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Incline Curl (Dumbbell)
2
15-20 reps
-
6
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7A
Rope Hammer Curl
3
10 reps
-
7B
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Bench Press (Close Grip)
3
8 reps
55%
3A
Skull Crusher (Barbell)
4
10 reps
-
3B
Bicep Curl (Dumbbell)
4
8 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Spider Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
4
8 reps
-
7
Bicep Curl (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
70%
2
Bench Press (Wide Grip)
3
6 reps
50%
3
Lateral Raise (Cable)
2
15-20 reps
-
4
Overhead Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Incline Curl (Dumbbell)
2
15-20 reps
-
6
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7A
Rope Hammer Curl
3
10 reps
-
7B
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
75%
2
Bench Press (Close Grip)
3
6 reps
50%
3A
Skull Crusher (Barbell)
4
10 reps
-
3B
Bicep Curl (Dumbbell)
4
8 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Spider Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
4
8 reps
-
7
Bicep Curl (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Bicep Curl (Cable)
3
5 reps
-
3
Diamond Pushups
4
12-15 reps
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Reverse Grip Curl (Cable)
4
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Preacher Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
4
8 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Face Pull
3
8 reps
-
7
Single Arm Pushdown
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1 reps
1 reps
6 reps
80%
85%
70%
2
Bench Press (Barbell)
3
4 reps
75%
3A
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3B
Reverse Row
3
8 reps
-
4A
Lat Pulldown (Close Grip)
4
10 reps
-
4B
Pull-Up (Bodyweight)
4
6-8 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Standing Pullover (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1 reps
1 reps
6 reps
85%
90%
75%
2
Bench Press (Barbell)
4
4 reps
85%
3
Bent Over Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
92.5%
80%
2
Bench Press (Barbell)
4
4 reps
80%
3A
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3B
Reverse Row
3
8 reps
-
4A
Lat Pulldown (Close Grip)
4
10 reps
-
4B
Pull-Up (Bodyweight)
4
6-8 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Standing Pullover (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
95%
85%
2
Bench Press (Barbell)
3
3 reps
85%
3
Bent Over Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
2 reps
75%
70%
2
Bench Press (Barbell)
3
7 reps
65%
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
10 reps
-
5
Chest Supported Row (Dumbbell)
3
10 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
T-Bar Row
3
10 reps
-
8
Reverse Row
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
90%
100%
2
Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
4 reps
2 reps
-
-
-
-
3
Floor Press (Dumbbell)
4
8 reps
-
4
Pec Deck (Machine)
4
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Split Squat (Dumbbell)
4
8 reps
-
4
Romanian Deadlift (Dumbbell)
4
10 reps
-
5
Hamstring Curl
4
10 reps
-
6
Leg Extension
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Lunge (Dumbbell)
4
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Step-Up (Weighted)
4
8 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
75%
2
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Split Squat (Dumbbell)
4
8 reps
-
4
Romanian Deadlift (Dumbbell)
4
10 reps
-
5
Hamstring Curl
4
10 reps
-
6
Leg Extension
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
70%
2
Lunge (Dumbbell)
4
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Step-Up (Weighted)
4
8 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
70%
2
Hack Squat
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Extension
4
8 reps
-
5
Glute Bridge (Barbell)
3
8 reps
-
6
Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Hamstring Curl
2
AMRAP
-
3
Split Squat (Dumbbell)
4
8 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Calf Raise (Leg Press)
4
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Reps
1 Reps
8 Reps
80%
85%
70%
2
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
85%
70%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Single Arm Pushdown
4 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
6
Dip (Weighted)
2 Sets
AMRAP
-
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Bench Press (Close Grip)
3 Sets
8 Reps
50%
3
Lateral Raise (Cable)
2 Sets
15-20 Reps
-
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
5
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
7A
Rope Hammer Curl
3 Sets
10 Reps
-
7B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Reps
1 Reps
6 Reps
80%
85%
70%
2
Bench Press (Barbell)
3 Sets
4 Reps
75%
3A
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3B
Reverse Row
3 Sets
8 Reps
-
4A
Lat Pulldown (Close Grip)
4 Sets
10 Reps
-
4B
Pull-Up (Bodyweight)
4 Sets
6-8 Reps
-
5
Seated Row (Cable)
3 Sets
10 Reps
-
6
Standing Pullover (Cable)
3 Sets
12 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
6 Reps
75%
2
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Split Squat (Dumbbell)
4 Sets
8 Reps
-
4
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
-
5
Hamstring Curl
4 Sets
10 Reps
-
6
Leg Extension
3 Sets
8 Reps
-