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BoostcampPNG
Powerbuilding
by Milomir T.
Program Description
Gain Muscle
Program Overview
Level
Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Jun 25, 2024 04:25
Last Edited
Jun 25, 2024 04:56
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Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Military Press (Barbell)
5 Sets
8 Reps
3
Stiff Leg Deadlift
3 Sets
20 Reps
4
Lat Pulldown
4 Sets
10 Reps
5
Reverse Hyperextension
4 Sets
12 Reps
6
Cross Body Hammer Curls
5 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Barbell Row
4 Sets
12 Reps
4
Skull Crusher
4 Sets
15 Reps
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
6
Reverse Hyperextension
4 Sets
12 Reps
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
2
One Arm Bent Over Row
4 Sets
8 Reps
3
Face Pull
4 Sets
15 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Seated Row (Cable)
3 Sets
15 Reps
6
Bicep Curl (Barbell)
4 Sets
15 Reps