Deats Powerbuilding | Workout Programs | Boostcamp App |

Deats Powerbuilding

by Sean D.

1 athletes joined

Program Description

Power building

Program Overview

Level

Intermediate

Goal

Powerbuilding

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

90 minutes

Created

Feb 29, 2024 06:55

Last Edited

May 07, 2024 10:40

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Day 1

1

Bench Press (Barbell)

5 Sets

3-5 Reps

@9

2

Bent Over Row (Barbell)

3 Sets

5-8 Reps

@9

3

Lat Pulldown

5 Sets

6-10 Reps

@9

4

Overhead Press (Barbell)

5 Sets

3-5 Reps

@9

5

Bicep Curl (Barbell)

3 Sets

6-10 Reps

@9

6

Skull Crusher

3 Sets

6-10 Reps

@9

7

Pull-Up (Bodyweight)

3 Sets

AMRAP

@10

8

Dip (Bodyweight)

3 Sets

AMRAP

@10

9

Chest Fly (Cable)

3 Sets

AMRAP

@10

Day 4

1

Front Squat (Barbell)

5 Sets

6-10 Reps

@9

2

Deadlift (Barbell)

5 Sets

8-12 Reps

@9

3

Leg Press

3 Sets

10-15 Reps

@9

4

Lying Leg Curl

3 Sets

15-20 Reps

@9

5

Leg Extension

3 Sets

15-20 Reps

@9

6

Standing Calf Raise

5 Sets

15-25 Reps

@9

7

Bulgarian Split Squat (Dumbbell)

3 Sets

8-12 Reps

@9

Day 3

1

Pendlay Row

5 Sets

3-5 Reps

@9

2

Single Arm Row (Dumbbell)

3 Sets

8-12 Reps

@9

3

Seated Row (Cable)

3 Sets

8-12 Reps

@9

4

Seated Shoulder Press (Dumbbell)

3 Sets

6-10 Reps

@9

5

Lateral Raise (Dumbbell)

3 Sets

15-20 Reps

@9

6

T-Bar Row

3 Sets

8-12 Reps

@9

7

Cable Front Raise

3 Sets

15-20 Reps

@9

8

Face Pull

3 Sets

15-20 Reps

@9

Day 5

1

Incline Bench Press (Barbell)

3 Sets

8-12 Reps

@9

2

Decline Bench Press (Barbell)

3 Sets

8-12 Reps

@9

3

Incline Curl (Dumbbell)

3 Sets

8-12 Reps

@9

4

Overhead Tricep Extension (Cable)

3 Sets

15-20 Reps

@9

5

Chest Fly (Cable)

3 Sets

12-15 Reps

@9

6

Incline Chest Fly (Dumbbell)

3 Sets

12-15 Reps

@9

7

Concentration Curl

3 Sets

8-12 Reps

@9

8

V-Handle Tricep Pushdown (Cable)

3 Sets

15-20 Reps

@9

9

Skull crusher EZ Bar

3 Sets

8-12 Reps

@9

10

Bicep Curl (Cable)

3 Sets

15-20 Reps

@9

Day 2

1

Squat (Barbell)

5 Sets

3-5 Reps

@9

2

Stiff Leg Deadlift

3 Sets

5-8 Reps

@9

3

Hack Squat

3 Sets

6-10 Reps

@9

4

Leg Curl

3 Sets

8-12 Reps

@9

5

Leg Extension

3 Sets

8-12 Reps

@9

6

Seated Calf Raise

3 Sets

15-25 Reps

@9

7

Glute Bridge (Barbell)

3 Sets

AMRAP

@10