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HARDER | POWERBUILDING v1.0
by TofuTank
17 athletes joined
Program Description
Main focus on strength with big 3 compound lifts and lots of accessories for size and form
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Jan 09, 2024 10:50
Last Edited
May 14, 2024 10:09
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Week 1
1 / 8 Weeks
Day 1
1
Squat (Low Bar)
3 Sets
3 Reps
80%
2
Deadlift (Paused)
3 Sets
6 Reps
70%
3
Overhead Press (Barbell)
3 Sets
6 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
80%
2
Squat (Paused)
3 Sets
6 Reps
70%
3
Incline Bench Press (Barbell)
3 Sets
6 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
80%
2
Bench Press (Paused)
3 Sets
6 Reps
70%
3
Leg Press
3 Sets
6 Reps
Day 1
1
Squat (Low Bar)
3 Sets
3 Reps
2
Deadlift (Paused)
3 Sets
6 Reps
3
Overhead Press (Barbell)
3 Sets
6 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Leg Extension
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
2
Squat (Paused)
3 Sets
6 Reps
3
Incline Bench Press (Barbell)
3 Sets
6 Reps
4
Dip (Bodyweight)
3 Sets
10 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Bench Press (Paused)
3 Sets
6 Reps
3
Leg Press
3 Sets
6 Reps
4
Barbell Row
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Arnold Press
3 Sets
10 Reps
Day 1
1
Squat (Low Bar)
3 Sets
3 Reps
2
Deadlift (Paused)
3 Sets
6 Reps
3
Overhead Press (Barbell)
3 Sets
6 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Leg Extension
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
2
Squat (Paused)
3 Sets
6 Reps
3
Incline Bench Press (Barbell)
3 Sets
6 Reps
4
Dip (Bodyweight)
3 Sets
10 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Bench Press (Paused)
3 Sets
6 Reps
3
Leg Press
3 Sets
6 Reps
4
Barbell Row
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Arnold Press
3 Sets
10 Reps
Day 1
1
Squat (Low Bar)
3 Sets
3 Reps
2
Deadlift (Paused)
3 Sets
6 Reps
3
Overhead Press (Barbell)
3 Sets
6 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Leg Extension
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
2
Squat (Paused)
3 Sets
6 Reps
3
Incline Bench Press (Barbell)
3 Sets
6 Reps
4
Dip (Bodyweight)
3 Sets
10 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Bench Press (Paused)
3 Sets
6 Reps
3
Leg Press
3 Sets
6 Reps
4
Barbell Row
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Arnold Press
3 Sets
10 Reps
Day 1
1
Squat (Low Bar)
3 Sets
3 Reps
2
Deadlift (Paused)
3 Sets
6 Reps
3
Overhead Press (Barbell)
3 Sets
6 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Leg Extension
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
2
Squat (Paused)
3 Sets
6 Reps
3
Incline Bench Press (Barbell)
3 Sets
6 Reps
4
Dip (Bodyweight)
3 Sets
10 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Bench Press (Paused)
3 Sets
6 Reps
3
Leg Press
3 Sets
6 Reps
4
Barbell Row
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Arnold Press
3 Sets
10 Reps
Day 1
1
Squat (Low Bar)
3 Sets
3 Reps
2
Deadlift (Paused)
3 Sets
6 Reps
3
Overhead Press (Barbell)
3 Sets
6 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Leg Extension
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
2
Squat (Paused)
3 Sets
6 Reps
3
Incline Bench Press (Barbell)
3 Sets
6 Reps
4
Dip (Bodyweight)
3 Sets
10 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Bench Press (Paused)
3 Sets
6 Reps
3
Leg Press
3 Sets
6 Reps
4
Barbell Row
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Arnold Press
3 Sets
10 Reps
Day 1
1
Squat (Low Bar)
3 Sets
3 Reps
2
Deadlift (Paused)
3 Sets
6 Reps
3
Overhead Press (Barbell)
3 Sets
6 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Leg Extension
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
2
Squat (Paused)
3 Sets
6 Reps
3
Incline Bench Press (Barbell)
3 Sets
6 Reps
4
Dip (Bodyweight)
3 Sets
10 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Bench Press (Paused)
3 Sets
6 Reps
3
Leg Press
3 Sets
6 Reps
4
Barbell Row
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Arnold Press
3 Sets
10 Reps
Day 1
1
Squat (Paused)
3 Sets
4 Reps
2
Overhead Press (Barbell)
3 Sets
4 Reps
3
Seated Row (Cable)
3 Sets
6 Reps
4
Leg Curl
3 Sets
6 Reps
5
Leg Extension
3 Sets
6 Reps
Day 2
1
Bench Press (Paused)
3 Sets
4 Reps
2
Incline Bench Press (Barbell)
3 Sets
4 Reps
3
Dip (Bodyweight)
3 Sets
6 Reps
4
Chest Fly (Machine)
3 Sets
6 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
6 Reps
Day 3
1
Deadlift (Paused)
3 Sets
4 Reps
2
Leg Press
3 Sets
4 Reps
3
Barbell Row
3 Sets
6 Reps
4
Lat Pulldown
3 Sets
6 Reps
5
Arnold Press
3 Sets
6 Reps