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Ahmad’s 10 week Powerbuilding Program.
by Ahmad H.
15 athletes joined
Program Description
The program is centred around maximising a progressive increase in strength on the Powerlifts, as well as focusing on hypetrophy in a way that targets muscle groups proportionally, to build the best of both worlds. At the end of this program, you will also be testing out your 1RMs on each of the Powerlifts to see how far you’ve come.
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting, Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
120 minutes
Created
Apr 13, 2024 01:52
Last Edited
Jun 24, 2024 12:23
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Week 1
1 / 10 Weeks
Day 3
1
Lateral Raise (Cable)
4 Sets
10 Reps
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Hammer Curl
4 Sets
10 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
6
Tricep Extension (Cable)
4 Sets
10 Reps
7
Wrist Curls
4 Sets
10 Reps
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Dip (Weighted)
2 Sets
10 Reps
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@8
2
High Bar Squat (Barbell)
2 Sets
8 Reps
@7
3
Leg Press
3 Sets
10 Reps
4
Lying Leg Curl
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Dumbbell Row
3 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 5
1
Bench Press (Paused)
3 Sets
10 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Overhead Press (Machine)
3 Sets
10 Reps
5
Push Up
2 Sets
@9.5
Day 1
1
Squat (Low Bar)
3 Sets
8 Reps
@8
2
Sumo Deadlift (Paused)
2 Sets
8 Reps
@7
3
Leg Extension
3 Sets
10 Reps
4
Leg Curl
3 Sets
10 Reps
5
Pull-Up (Weighted)
3 Sets
10 Reps
6
Seated Row (Cable)
3 Sets
10 Reps
7
Seated Calf Raise
3 Sets
10 Reps
Day 3
1
Lateral Raise (Cable)
4 Sets
10 Reps
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Hammer Curl
4 Sets
10 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
6
Tricep Extension (Cable)
4 Sets
10 Reps
7
Wrist Curls
4 Sets
10 Reps
Day 2
1
Bench Press (Paused)
3 Sets
6 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Dip (Weighted)
2 Sets
10 Reps
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
6 Reps
@8
2
High Bar Squat (Barbell)
2 Sets
6 Reps
@7
3
Leg Press
3 Sets
10 Reps
4
Lying Leg Curl
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Dumbbell Row
3 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 5
1
Bench Press (Paused)
3 Sets
8 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Overhead Press (Machine)
3 Sets
10 Reps
5
Push Up
2 Sets
@9.5
Day 1
1
Squat (Low Bar)
3 Sets
6 Reps
@8
2
Sumo Deadlift (Paused)
2 Sets
8 Reps
@7
3
Leg Extension
3 Sets
10 Reps
4
Leg Curl
3 Sets
10 Reps
5
Pull-Up (Weighted)
3 Sets
10 Reps
6
Seated Row (Cable)
3 Sets
10 Reps
7
Seated Calf Raise
3 Sets
10 Reps
Day 3
1
Lateral Raise (Cable)
4 Sets
10 Reps
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Hammer Curl
4 Sets
10 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
6
Tricep Extension (Cable)
4 Sets
10 Reps
7
Wrist Curls
4 Sets
10 Reps
Day 2
1
Bench Press (Paused)
3 Sets
5 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
@7
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Dip (Weighted)
2 Sets
10 Reps
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
5 Reps
@8
2
High Bar Squat (Barbell)
2 Sets
5 Reps
@7
3
Leg Press
3 Sets
10 Reps
4
Lying Leg Curl
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Dumbbell Row
3 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 5
1
Bench Press (Paused)
3 Sets
6 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Overhead Press (Machine)
3 Sets
10 Reps
5
Push Up
2 Sets
@9.5
Day 1
1
Squat (Low Bar)
3 Sets
5 Reps
@8
2
Sumo Deadlift (Paused)
2 Sets
5 Reps
@7
3
Leg Extension
3 Sets
10 Reps
4
Leg Curl
3 Sets
10 Reps
5
Pull-Up (Weighted)
3 Sets
10 Reps
6
Seated Row (Cable)
3 Sets
10 Reps
7
Seated Calf Raise
3 Sets
10 Reps
Day 3
1
Lateral Raise (Cable)
4 Sets
10 Reps
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Hammer Curl
4 Sets
10 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
6
Tricep Extension (Cable)
4 Sets
10 Reps
7
Wrist Curls
4 Sets
10 Reps
Day 2
1
Bench Press (Paused)
3 Sets
4 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Dip (Weighted)
2 Sets
10 Reps
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
4 Reps
@8
2
High Bar Squat (Barbell)
2 Sets
4 Reps
@7
3
Leg Press
3 Sets
10 Reps
4
Lying Leg Curl
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Dumbbell Row
3 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 5
1
Bench Press (Paused)
3 Sets
5 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Overhead Press (Machine)
3 Sets
10 Reps
5
Push Up
2 Sets
@9.5
Day 1
1
Squat (Low Bar)
3 Sets
4 Reps
@8
2
Sumo Deadlift (Paused)
2 Sets
4 Reps
@7
3
Leg Extension
3 Sets
10 Reps
4
Leg Curl
3 Sets
10 Reps
5
Pull-Up (Weighted)
3 Sets
10 Reps
6
Seated Row (Cable)
3 Sets
10 Reps
7
Seated Calf Raise
3 Sets
10 Reps
Day 3
1
Lateral Raise (Cable)
4 Sets
10 Reps
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Hammer Curl
4 Sets
10 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
6
Tricep Extension (Cable)
4 Sets
10 Reps
7
Wrist Curls
4 Sets
10 Reps
Day 2
1
Bench Press (Paused)
3 Sets
3 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Dip (Weighted)
2 Sets
10 Reps
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
3 Reps
@8
2
High Bar Squat (Barbell)
2 Sets
3 Reps
@7
3
Leg Press
3 Sets
10 Reps
4
Lying Leg Curl
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Dumbbell Row
3 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 5
1
Bench Press (Paused)
3 Sets
4 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Overhead Press (Machine)
3 Sets
10 Reps
5
Push Up
2 Sets
@9.5
Day 1
1
Squat (Low Bar)
3 Sets
3 Reps
@8
2
Sumo Deadlift (Paused)
2 Sets
3 Reps
@7
3
Leg Extension
3 Sets
10 Reps
4
Leg Curl
3 Sets
10 Reps
5
Pull-Up (Weighted)
3 Sets
10 Reps
6
Seated Row (Cable)
3 Sets
10 Reps
7
Seated Calf Raise
3 Sets
10 Reps
Day 3
1
Lateral Raise (Cable)
4 Sets
10 Reps
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Hammer Curl
4 Sets
10 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
6
Tricep Extension (Cable)
4 Sets
10 Reps
7
Wrist Curls
4 Sets
10 Reps
Day 2
1
Bench Press (Paused)
3 Sets
2 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Dip (Weighted)
2 Sets
10 Reps
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
2 Reps
@8
2
High Bar Squat (Barbell)
2 Sets
2 Reps
@7
3
Leg Press
3 Sets
10 Reps
4
Lying Leg Curl
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Dumbbell Row
3 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 5
1
Bench Press (Paused)
3 Sets
3 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Overhead Press (Machine)
3 Sets
10 Reps
5
Push Up
2 Sets
@9.5
Day 1
1
Squat (Low Bar)
3 Sets
2 Reps
@8
2
Sumo Deadlift (Paused)
2 Sets
2 Reps
@7
3
Leg Extension
3 Sets
10 Reps
4
Leg Curl
3 Sets
10 Reps
5
Pull-Up (Weighted)
3 Sets
10 Reps
6
Seated Row (Cable)
3 Sets
10 Reps
7
Seated Calf Raise
3 Sets
10 Reps
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
1 Reps
2 Reps
@7.5
@7.5
2
Leg Extension
3 Sets
8 Reps
3
Leg Curl
3 Sets
8 Reps
4
Pull-Up (Weighted)
3 Sets
6 Reps
5
Seated Row (Cable)
3 Sets
8 Reps
6
Bicep Curl (Cable)
3 Sets
10 Reps
7
Seated Calf Raise
3 Sets
10 Reps
Day 3
1
Sumo Deadlift (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
@7.5
@7.5
2
Leg Press
3 Sets
5 Reps
3
Lying Leg Curl
3 Sets
8 Reps
4
Lat Pulldown
3 Sets
6 Reps
5
Dumbbell Row
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
7
Standing Calf Raise
3 Sets
8 Reps
Day 2
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
2 Reps
@7.5
@7.5
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Pec Fly (Dumbbell)
3 Sets
8 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
6 Reps
5
Dip (Weighted)
2 Sets
8 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
7
Lateral Raise (Cable)
3 Sets
10 Reps
Day 4
1
Bench Press (Paused)
4 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Overhead Press (Machine)
3 Sets
10 Reps
5
Push Up
2 Sets
@9.5
6
Tricep Extension (Cable)
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
1 Reps
2 Reps
@8
@8
2
Leg Extension
3 Sets
8 Reps
3
Leg Curl
3 Sets
8 Reps
4
Pull-Up (Weighted)
3 Sets
6 Reps
5
Seated Row (Cable)
3 Sets
8 Reps
6
Bicep Curl (Cable)
3 Sets
10 Reps
7
Seated Calf Raise
3 Sets
10 Reps
Day 3
1
Sumo Deadlift (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
@8
@8
2
Leg Press
3 Sets
5 Reps
3
Lying Leg Curl
3 Sets
8 Reps
4
Lat Pulldown
3 Sets
6 Reps
5
Dumbbell Row
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
7
Standing Calf Raise
3 Sets
8 Reps
Day 2
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
2 Reps
@8
@8
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Pec Fly (Dumbbell)
3 Sets
8 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
6 Reps
5
Dip (Weighted)
2 Sets
8 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
7
Lateral Raise (Cable)
3 Sets
10 Reps
Day 4
1
Bench Press (Paused)
4 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Overhead Press (Machine)
3 Sets
10 Reps
5
Push Up
2 Sets
@9.5
6
Tricep Extension (Cable)
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 3
1
Sumo Deadlift (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
@8.5
@8.5
2
Lat Pulldown
2 Sets
6 Reps
3
Dumbbell Row
2 Sets
8 Reps
4
Face Pull
2 Sets
10 Reps
5
Bicep Curl (Cable)
2 Sets
10 Reps
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
1 Reps
2 Reps
@8.5
@8.5
2
Leg Extension
2 Sets
8 Reps
3
Leg Curl
2 Sets
8 Reps
4
Seated Calf Raise
2 Sets
10 Reps
Day 2
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
2 Reps
@8.5
@8.5
2
Pec Fly (Dumbbell)
2 Sets
8 Reps
3
Overhead Extension (Dumbbell)
2 Sets
8 Reps
4
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
5
Lateral Raise (Cable)
2 Sets
8 Reps
Day 4
1
Bench Press (Paused)
4 Sets
2 Reps
2
Chest Fly (Cable)
2 Sets
8 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
8 Reps
4
Tricep Extension (Cable)
2 Sets
8 Reps
5
Lateral Raise (Dumbbell)
2 Sets
8 Reps
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@7-7.5
@8-8.5
@9-9.5
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@7-7.5
@8-8.5
@9-9.5
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@7-7.5
@8-8.5
@9-9.5