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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
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Week 1
1 / 8 Weeks
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
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
3 Reps
8 Reps
82%
67%
2
Bench Press (Barbell)
3 Sets
8 Reps
67%
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 3
1
Squat (Paused)
4 Sets
4 Reps
72%
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
82%
67%
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 2
1
Bench Press (Paused)
4 Sets
4 Reps
72%
2
Deadlift (Paused)
4 Sets
4 Reps
72%
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
77%
2
Deadlift (Barbell)
3 Sets
3 Reps
77%
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
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
3 Reps
8 Reps
84%
69%
2
Bench Press (Barbell)
3 Sets
8 Reps
69%
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 3
1
Squat (Paused)
4 Sets
4 Reps
74%
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
84%
69%
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 2
1
Bench Press (Paused)
4 Sets
4 Reps
74%
2
Deadlift (Paused)
4 Sets
4 Reps
74%
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
79%
2
Deadlift (Barbell)
3 Sets
3 Reps
79%
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
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
2 Reps
7 Reps
86%
71%
2
Bench Press (Barbell)
3 Sets
7 Reps
71%
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 3
1
Squat (Paused)
4 Sets
3 Reps
76%
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
2 Reps
7 Reps
86%
71%
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 2
1
Bench Press (Paused)
4 Sets
3 Reps
76%
2
Deadlift (Paused)
4 Sets
3 Reps
76%
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
2 Reps
81%
2
Deadlift (Barbell)
3 Sets
2 Reps
81%
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
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
2 Reps
7 Reps
88%
73%
2
Bench Press (Barbell)
3 Sets
7 Reps
73%
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 3
1
Squat (Paused)
4 Sets
3 Reps
78%
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
2 Reps
7 Reps
88%
73%
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 2
1
Bench Press (Paused)
4 Sets
3 Reps
78%
2
Deadlift (Paused)
4 Sets
3 Reps
78%
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
2 Reps
83%
2
Deadlift (Barbell)
3 Sets
2 Reps
83%
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
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
2 Reps
7 Reps
90%
75%
2
Bench Press (Barbell)
3 Sets
7 Reps
75%
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 3
1
Squat (Paused)
4 Sets
3 Reps
80%
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
2 Reps
7 Reps
90%
75%
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 2
1
Bench Press (Paused)
4 Sets
3 Reps
80%
2
Deadlift (Paused)
4 Sets
3 Reps
80%
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
2 Reps
85%
2
Deadlift (Barbell)
3 Sets
2 Reps
85%
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
Day 3
1
Squat (Paused)
4 Sets
2 Reps
85%
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 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
95%
80%
2
Bench Press (Barbell)
3 Sets
5 Reps
80%
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 4
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
95%
80%
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 2
1
Bench Press (Paused)
4 Sets
2 Reps
85%
2
Deadlift (Paused)
4 Sets
2 Reps
85%
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
1 Reps
90%
2
Deadlift (Barbell)
3 Sets
1 Reps
90%
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
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
100%
85%
2
Bench Press (Barbell)
3 Sets
4 Reps
85%
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 3
1
Squat (Paused)
4 Sets
2 Reps
90%
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)
1 Set
3 Sets
1 Reps
4 Reps
100%
85%
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 2
1
Bench Press (Paused)
4 Sets
2 Reps
90%
2
Deadlift (Paused)
4 Sets
2 Reps
90%
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
1 Reps
95%
2
Deadlift (Barbell)
3 Sets
1 Reps
95%
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