WT power building | Workout Programs | Boostcamp App |

WT power building

by Big will

Program Description

8 week 5 day split to build size and strength using consistent progressive overload

Program Overview

Level

Novice, Intermediate

Goal

Powerbuilding

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

60 minutes

Created

May 23, 2024 08:46

Last Edited

Jun 08, 2024 06:16

down_app

Day 3

1

Squat (Paused)

4 Sets

4 Reps

70%

2

Leg Press

3 Sets

8-12 Reps

@8

3

Leg Extension

3 Sets

12-15 Reps

@8

4

Leg Curl

3 Sets

12-15 Reps

@8

5

Walking Lunge

3 Sets

@8

6

Calf Raise (Bodyweight)

3 Sets

@8

Day 4

1

Bench Press (Barbell)

2 Sets

3 Sets

3 Reps

8 Reps

80%

65%

2

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

@8

3

Incline Chest Fly (Dumbbell)

3 Sets

12-15 Reps

@8

4

Shoulder Press (Plate Loaded)

3 Sets

8-12 Reps

@8

5

Lateral Raise (Cable)

3 Sets

12-15 Reps

@8

Day 1

1

Squat (Barbell)

2 Sets

3 Sets

3 Reps

8 Reps

80%

65%

2

Bench Press (Barbell)

3 Sets

8 Reps

65%

3

Seated Shoulder Press (Dumbbell)

3 Sets

8-12 Reps

@8

4

Lateral Raise (Dumbbell)

3 Sets

12-15 Reps

@8

5

Chest Press (Machine)

3 Sets

8-12 Reps

@8

6

Chest Fly (Machine)

3 Sets

12-15 Reps

@8

Day 2

1

Bench Press (Paused)

4 Sets

4 Reps

70%

2

Deadlift (Paused)

4 Sets

4 Reps

70%

3

Lat Pulldown

4 Sets

6-8 Reps

@8

4

Chest Supported Row (Machine)

4 Sets

8-12 Reps

@8

5

Upright Row (Cable)

3 Sets

12-15 Reps

@8

6

Bicep Curl (Cable)

3 Sets

12-15 Reps

@8

7

Tricep Pushdown (Cable)

3 Sets

12-15 Reps

@8

Day 5

1

Bench Press (Barbell)

3 Sets

3 Reps

75%

2

Deadlift (Barbell)

3 Sets

3 Reps

75%

3

Bent Over Row (Barbell)

4 Sets

6-8 Reps

@8

4

Lat Pulldown (Neutral Grip)

4 Sets

8-12 Reps

@8

5

Face Pull

3 Sets

12-15 Reps

@8

6

Overhead Tricep Extension (Cable)

3 Sets

12-15 Reps

@8

7

Hammer Curl

3 Sets

12-15 Reps

@8