Program Description
Gain Muscle
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedJun 25, 2024 04:25
- Last EditedJun 18, 2025 08:38

Summary
Unleash your strength with the Powerbuilding program, a comprehensive 8-week journey designed to build muscle and enhance your lifting performance. Committing just three days a week, you'll engage in a balanced mix of compound lifts like squats, bench presses, and deadlifts, alongside targeted accessory exercises. This program is perfect for lifters looking to maximize their gains while developing functional strength. With expert guidance and a structured approach, you'll be well on your way to achieving your fitness goals.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
8 reps
-
3
Stiff Leg Deadlift
3
20 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Hyperextension
4
12 reps
-
6
Cross Body Hammer Curls
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Barbell Row
4
12 reps
-
4
Skull Crusher
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Face Pull
4
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
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 Deadlift3 Sets
20 Reps
-
4
Lat Pulldown4 Sets
10 Reps
-
5
Reverse Hyperextension4 Sets
12 Reps
-
6
Cross Body Hammer Curls5 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
3
Barbell Row4 Sets
12 Reps
-
4
Skull Crusher4 Sets
15 Reps
-
5
Rear Delt Fly (Dumbbell)4 Sets
12 Reps
-
6
Reverse Hyperextension4 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)5 Sets
5 Reps
-
2
One Arm Bent Over Row4 Sets
8 Reps
-
3
Face Pull4 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
-