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Powerbuilding upper lower 2.5x

by Liam L.
1 athletes joined

Program Description

This is a split I made for powerbuilding you hit 3 upper days and 2 lower days getting a good frequency for the 3 main lifts squat bench and deadlift and you also get your accessories in repeat this program every week and you should see results in you squat bench and deadlift and physique this isn’t a one week program this is just how I program my split

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    Jul 30, 2025 10:41
  • Last Edited
    Aug 07, 2025 03:51

Summary

Unlock your strength potential with the Powerbuilding Upper Lower 2.5x program! Over the course of one week, you'll engage in a dynamic 5-day split focusing on both upper and lower body strength, utilizing a mix of barbell and dumbbell exercises. Each session is designed to push your limits with high-intensity sets, targeting major muscle groups for optimal hypertrophy and power development. Get ready to elevate your lifting game and achieve impressive results in just a week!
Muscle Engagement
Front
Back
MuscleSet
Chest
11.6%
Hamstrings
11.2%
Triceps
11%
Quadriceps
10.2%
Front Delts
7.9%
Biceps
7.4%
Upper Back
6.8%
Glutes
6.4%
Abs
6.4%
Lats
5.1%
Middle Delts
4.2%
Calves
3.5%
Rear Delts
3.4%
Lower Back
2.1%
Adductors
1.7%
Forearms
1.1%
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WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9
3
Dip (Weighted)
2
6 reps
RPE 9
4
Pull-Up (Weighted)
2
6 reps
RPE 9
5
Seal Row
2
8 reps
RPE 9
6
Lateral Raise (Cable)
2
10 reps
RPE 9
7
Rear Delt Fly (Machine)
2
12 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 9
3
Seated Hamstring Curl
1
2
6 reps
10 reps
RPE 9
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 9
5
Abs Crunch (Machine)
2
8 reps
RPE 9
6
Hanging Leg Raise
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
3
Dip (Weighted)
2
6 reps
RPE 9
4
Pull-Up (Weighted)
2
8 reps
RPE 9
5
Seal Row
2
8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
7
Lateral Raise (Cable)
2
10 reps
RPE 9
8
Rear Delt Fly (Machine)
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Stiff Leg Deadlift
3
6 reps
RPE 8.5
3
Lying Leg Curl
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
6
Abs Crunch (Machine)
2
8 reps
RPE 9
7
Leg Curl
2
10 reps
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
@9
2
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
@9
3
Dip (Weighted)
2 Sets
6 Reps
@9
4
Pull-Up (Weighted)
2 Sets
6 Reps
@9
5
Seal Row
2 Sets
8 Reps
@9
6
Lateral Raise (Cable)
2 Sets
10 Reps
@9
7
Rear Delt Fly (Machine)
2 Sets
12 Reps
@9
8
Preacher Curl (Dumbbell)
2 Sets
8 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
10 Reps
@9
3
Seated Hamstring Curl
1 Set
2 Sets
6 Reps
10 Reps
@9
@9
4
Seated Calf Raise
3 Sets
12 Reps
@9
5
Abs Crunch (Machine)
2 Sets
8 Reps
@9
6
Hanging Leg Raise
2 Sets
10 Reps
@9
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8.5
3
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@9
4
Tricep Pushdown (Cable)
2 Sets
8 Reps
@9
5
Preacher Curl (Dumbbell)
2 Sets
8 Reps
@9
6
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@9
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@9
3
Dip (Weighted)
2 Sets
6 Reps
@9
4
Pull-Up (Weighted)
2 Sets
8 Reps
@9
5
Seal Row
2 Sets
8 Reps
@9
6
Preacher Curl (Dumbbell)
2 Sets
8 Reps
@9
7
Lateral Raise (Cable)
2 Sets
10 Reps
@9
8
Rear Delt Fly (Machine)
2 Sets
12 Reps
@9
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Stiff Leg Deadlift
3 Sets
6 Reps
@8.5
3
Lying Leg Curl
3 Sets
8 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9
5
Seated Calf Raise
2 Sets
12 Reps
@9
6
Abs Crunch (Machine)
2 Sets
8 Reps
@9
7
Leg Curl
2 Sets
10 Reps
@9