logo
BoostcampPNG
J6-11 Powerbuilding Program
by Vic
6 athletes joined
Program Description
11 week powerbuilding program
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
11 weeks
Time Per Workout
90 minutes
Created
Jun 27, 2024 02:08
Last Edited
Jul 16, 2024 11:06
down_app
Week 1
1 / 11 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
80%
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7
5
Leg Curl
3 Sets
12 Reps
@7
6
Leg Extension
3 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
6 Reps
80%
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@7
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7
4
Face Pull
3 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
6
Cable Crunch
3 Sets
15 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Single Arm Iso Row
3 Sets
12 Reps
@7
4
Dip (Assisted)
3 Sets
12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
15 Reps
@7
6
Hip Abductor (Machine)
3 Sets
15 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
80%
2
Goblet Squat
4 Sets
10 Reps
@7
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7
4
Chest Fly (Machine)
3 Sets
15 Reps
@7
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
@7
6
Abs Crunch (Machine)
3 Sets
15 Reps
@7
Day 5
1
Split Squat (Barbell)
3 Sets
8 Reps
@7
2
Single Leg Press
3 Sets
10 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@7
Day 6
1
Trap Bar Deadlift
5 Sets
6 Reps
80%
2
Chest Press (Machine)
3 Sets
12 Reps
@7
3
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@7
4
Back Extension (Weighted)
3 Sets
12 Reps
@7
5
Chest Fly (Machine)
3 Sets
15 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
7
Lateral Raise (Dumbbell)
1 Set
AMRAP
@7