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Bob the Powerbuilder™
by Noah S.
1 athletes joined
Program Description
Anywhere you see RPE, it is referring to first set RPE only. Additional sets can fall at any RPE, just try to match the reps of the first set. To increase RPE (as the program does every 2 weeks), simply increment the weight on the bar by 2.5-5kg and try to maintain the assigned reps.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Feb 03, 2024 12:40
Last Edited
May 08, 2024 02:12
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Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
5 Reps
5 Reps
@6
2
Chin-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@6
3
Leg Press (45 Degrees)
1 Set
2 Sets
10 Reps
10 Reps
@6
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Bicep Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
2
Overhead Press (Barbell)
1 Set
2 Sets
7 Reps
7 Reps
@6
3
Seated Row (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@7
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Sit Up
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 3
1
Pull-Up (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@6
2
High Bar Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
3
Incline Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 4
1
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@6
2
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
3
Stiff Leg Deadlift
1 Set
2 Sets
8 Reps
8 Reps
@6
4
Full-ROM Lateral Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
5
Knee Raise (Captain's Chair)
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
5 Reps
5 Reps
@7
2
Chin-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@7
3
Leg Press (45 Degrees)
1 Set
2 Sets
10 Reps
10 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Bicep Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
2
Overhead Press (Barbell)
1 Set
2 Sets
7 Reps
7 Reps
@7
3
Seated Row (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Sit Up
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 3
1
Pull-Up (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@7
2
High Bar Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
3
Incline Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 4
1
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@7
2
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
3
Stiff Leg Deadlift
1 Set
2 Sets
8 Reps
8 Reps
@7
4
Full-ROM Lateral Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
5
Knee Raise (Captain's Chair)
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
5 Reps
5 Reps
@7
2
Chin-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@7
3
Leg Press (45 Degrees)
1 Set
2 Sets
10 Reps
10 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Bicep Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
2
Overhead Press (Barbell)
1 Set
2 Sets
7 Reps
7 Reps
@7
3
Seated Row (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Sit Up
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 3
1
Pull-Up (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@7
2
High Bar Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
3
Incline Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 4
1
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@7
2
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
3
Stiff Leg Deadlift
1 Set
2 Sets
8 Reps
8 Reps
@7
4
Full-ROM Lateral Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
5
Knee Raise (Captain's Chair)
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Chin-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Leg Press (45 Degrees)
1 Set
2 Sets
10 Reps
10 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Bicep Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Overhead Press (Barbell)
1 Set
2 Sets
7 Reps
7 Reps
@8
3
Seated Row (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Sit Up
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 3
1
Pull-Up (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@8
2
High Bar Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Incline Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 4
1
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@8
2
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
3
Stiff Leg Deadlift
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Full-ROM Lateral Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
5
Knee Raise (Captain's Chair)
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Chin-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Leg Press (45 Degrees)
1 Set
2 Sets
10 Reps
10 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Bicep Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Overhead Press (Barbell)
1 Set
2 Sets
7 Reps
7 Reps
@8
3
Seated Row (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Sit Up
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 3
1
Pull-Up (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@8
2
High Bar Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Incline Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 4
1
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@8
2
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
3
Stiff Leg Deadlift
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Full-ROM Lateral Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
5
Knee Raise (Captain's Chair)
1 Set
2 Sets
12 Reps
12 Reps
@8