logo
joca bup 2.0
by Jovan B.
Program Description
simple PowerBuildng program
Program Overview
Level
Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Mar 29, 2024 05:50
Last Edited
May 07, 2024 10:18
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Pull-Up (Weighted)
3 Sets
8 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@7
4
Lat Pulldown
2 Sets
10 Reps
@7
5
Single Arm Iso Row
2 Sets
10 Reps
@7
6
Bicep Curl (Barbell)
2 Sets
10 Reps
@7
7
Face Pull
2 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
3
Leg Extension
2 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
2 Sets
10 Reps
@7
5
Hyperextension
2 Sets
10 Reps
@7
6
Standing Calf Raise
2 Sets
10 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@6.5
2
Military Press (Barbell)
3 Sets
5 Reps
@6.5
3
Shoulder Press (Machine)
2 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@7.5
5
Dip (Weighted)
2 Sets
8 Reps
@6.5
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
@7
7
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
2 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7
3
Hamstring Curl
2 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
2 Sets
10 Reps
@7
5
Hyperextension
2 Sets
10 Reps
@7
6
Standing Calf Raise
2 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Pull-Up (Weighted)
3 Sets
8 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@7
4
Lat Pulldown
2 Sets
10 Reps
@7
5
Single Arm Iso Row
2 Sets
10 Reps
@7
6
Bicep Curl (Barbell)
2 Sets
10 Reps
@7
7
Face Pull
2 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
3
Leg Extension
2 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
2 Sets
10 Reps
@7
5
Hyperextension
2 Sets
10 Reps
@7
6
Standing Calf Raise
2 Sets
10 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@6.5
2
Military Press (Barbell)
3 Sets
5 Reps
@6.5
3
Shoulder Press (Machine)
2 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@7.5
5
Dip (Weighted)
2 Sets
8 Reps
@6.5
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
@7
7
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
2 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7
3
Hamstring Curl
2 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
2 Sets
10 Reps
@7
5
Hyperextension
2 Sets
10 Reps
@7
6
Standing Calf Raise
2 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Pull-Up (Weighted)
3 Sets
8 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@7
4
Lat Pulldown
2 Sets
10 Reps
@7
5
Single Arm Iso Row
2 Sets
10 Reps
@7
6
Bicep Curl (Barbell)
2 Sets
10 Reps
@7
7
Face Pull
2 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
3
Leg Extension
2 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
2 Sets
10 Reps
@7
5
Hyperextension
2 Sets
10 Reps
@7
6
Standing Calf Raise
2 Sets
10 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@6.5
2
Military Press (Barbell)
3 Sets
5 Reps
@6.5
3
Shoulder Press (Machine)
2 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@7.5
5
Dip (Weighted)
2 Sets
8 Reps
@6.5
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
@7
7
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
2 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7
3
Hamstring Curl
2 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
2 Sets
10 Reps
@7
5
Hyperextension
2 Sets
10 Reps
@7
6
Standing Calf Raise
2 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@6
2
Pull-Up (Weighted)
3 Sets
8 Reps
@6
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@6
4
Lat Pulldown
2 Sets
10 Reps
@6
5
Single Arm Iso Row
2 Sets
10 Reps
@6
6
Bicep Curl (Barbell)
2 Sets
10 Reps
@6
7
Face Pull
2 Sets
10 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@6
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@6
3
Leg Extension
2 Sets
10 Reps
@6
4
Leg Raise (Captain's Chair)
2 Sets
10 Reps
@6
5
Hyperextension
2 Sets
10 Reps
@6
6
Standing Calf Raise
2 Sets
10 Reps
@6
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@6
2
Military Press (Barbell)
3 Sets
5 Reps
@6
3
Shoulder Press (Machine)
2 Sets
10 Reps
@6
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
5
Dip (Weighted)
2 Sets
8 Reps
@6
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
@6
7
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@6
Day 4
1
Deadlift (Barbell)
2 Sets
5 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6
3
Hamstring Curl
2 Sets
10 Reps
@6
4
Leg Raise (Captain's Chair)
2 Sets
10 Reps
@6
5
Hyperextension
2 Sets
10 Reps
@6
6
Standing Calf Raise
2 Sets
10 Reps
@6
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@7
2
Pull-Up (Weighted)
3 Sets
8 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Single Arm Iso Row
3 Sets
10 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@7
7
Face Pull
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@7
5
Hyperextension
3 Sets
10 Reps
@7
6
Standing Calf Raise
3 Sets
10 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@6.5
2
Military Press (Barbell)
4 Sets
5 Reps
@6.5
3
Shoulder Press (Machine)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7.5
5
Dip (Weighted)
3 Sets
8 Reps
@6.5
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
7
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Hamstring Curl
3 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@7
5
Hyperextension
3 Sets
10 Reps
@7
6
Standing Calf Raise
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@7
2
Pull-Up (Weighted)
3 Sets
8 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Single Arm Iso Row
3 Sets
10 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@7
7
Face Pull
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@7
5
Hyperextension
3 Sets
10 Reps
@7
6
Standing Calf Raise
3 Sets
10 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@6.5
2
Military Press (Barbell)
4 Sets
5 Reps
@6.5
3
Shoulder Press (Machine)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7.5
5
Dip (Weighted)
3 Sets
8 Reps
@6.5
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
7
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Hamstring Curl
3 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@7
5
Hyperextension
3 Sets
10 Reps
@7
6
Standing Calf Raise
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@7
2
Pull-Up (Weighted)
3 Sets
8 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Single Arm Iso Row
3 Sets
10 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@7
7
Face Pull
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@7
5
Hyperextension
3 Sets
10 Reps
@7
6
Standing Calf Raise
3 Sets
10 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@6.5
2
Military Press (Barbell)
4 Sets
5 Reps
@6.5
3
Shoulder Press (Machine)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7.5
5
Dip (Weighted)
3 Sets
8 Reps
@6.5
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
7
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Hamstring Curl
3 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@7
5
Hyperextension
3 Sets
10 Reps
@7
6
Standing Calf Raise
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@6
2
Pull-Up (Weighted)
3 Sets
8 Reps
@6
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6
4
Lat Pulldown
3 Sets
10 Reps
@6
5
Single Arm Iso Row
3 Sets
10 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@6
7
Face Pull
3 Sets
10 Reps
@6
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@6
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@6
3
Leg Extension
3 Sets
10 Reps
@6
4
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@6
5
Hyperextension
3 Sets
10 Reps
@6
6
Standing Calf Raise
3 Sets
10 Reps
@6
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@6
2
Military Press (Barbell)
4 Sets
5 Reps
@6
3
Shoulder Press (Machine)
3 Sets
10 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6
5
Dip (Weighted)
3 Sets
8 Reps
@6
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@6
7
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@6
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6
3
Hamstring Curl
3 Sets
10 Reps
@6
4
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@6
5
Hyperextension
3 Sets
10 Reps
@6
6
Standing Calf Raise
3 Sets
10 Reps
@6
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
@10
2
Pull-Up (Weighted)
3 Sets
8 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Lat Pulldown
4 Sets
10 Reps
@7
5
Single Arm Iso Row
4 Sets
10 Reps
@7
6
Bicep Curl (Barbell)
4 Sets
10 Reps
@7
7
Face Pull
4 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Leg Extension
4 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
4 Sets
10 Reps
@7
5
Hyperextension
4 Sets
10 Reps
@7
6
Standing Calf Raise
4 Sets
10 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
@10
2
Military Press (Barbell)
3 Sets
5 Reps
@10
3
Shoulder Press (Machine)
4 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7.5
5
Dip (Weighted)
3 Sets
8 Reps
@6.5
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
@10
7
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
@10
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Hamstring Curl
4 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
4 Sets
10 Reps
@7
5
Hyperextension
4 Sets
10 Reps
@7
6
Standing Calf Raise
4 Sets
10 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
@10
2
Military Press (Barbell)
3 Sets
5 Reps
@10
3
Shoulder Press (Machine)
4 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7.5
5
Dip (Weighted)
3 Sets
8 Reps
@6.5
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
@10
7
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
3 Reps
@10
@10
2
Pull-Up (Weighted)
3 Sets
8 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Lat Pulldown
4 Sets
10 Reps
@7
5
Single Arm Iso Row
4 Sets
10 Reps
@7
6
Bicep Curl (Barbell)
4 Sets
10 Reps
@7
7
Face Pull
4 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
1 Set
3 Reps
@10
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Leg Extension
4 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
4 Sets
10 Reps
@7
5
Hyperextension
4 Sets
10 Reps
@7
6
Standing Calf Raise
4 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
3 Reps
@7
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Hamstring Curl
4 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
4 Sets
10 Reps
@7
5
Hyperextension
4 Sets
10 Reps
@7
6
Standing Calf Raise
4 Sets
10 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
@10
2
Military Press (Barbell)
3 Sets
5 Reps
@10
3
Shoulder Press (Machine)
4 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7.5
5
Dip (Weighted)
3 Sets
8 Reps
@6.5
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
@10
7
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
@7.5
2
Pull-Up (Weighted)
3 Sets
8 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Lat Pulldown
4 Sets
10 Reps
@7
5
Single Arm Iso Row
4 Sets
10 Reps
@7
6
Bicep Curl (Barbell)
4 Sets
10 Reps
@7
7
Face Pull
4 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Leg Extension
4 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
4 Sets
10 Reps
@7
5
Hyperextension
4 Sets
10 Reps
@7
6
Standing Calf Raise
4 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@6.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Hamstring Curl
4 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
4 Sets
10 Reps
@7
5
Hyperextension
4 Sets
10 Reps
@7
6
Standing Calf Raise
4 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Pull-Up (Weighted)
3 Sets
8 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@7
4
Lat Pulldown
2 Sets
10 Reps
@7
5
Single Arm Iso Row
2 Sets
10 Reps
@7
6
Bicep Curl (Barbell)
2 Sets
10 Reps
@7
7
Face Pull
2 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
3
Leg Extension
2 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
2 Sets
10 Reps
@7
5
Hyperextension
2 Sets
10 Reps
@7
6
Standing Calf Raise
2 Sets
10 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@6.5
2
Military Press (Barbell)
3 Sets
5 Reps
@6.5
3
Shoulder Press (Machine)
2 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@7.5
5
Dip (Weighted)
2 Sets
8 Reps
@6.5
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
@7
7
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
2 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7
3
Hamstring Curl
2 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
2 Sets
10 Reps
@7
5
Hyperextension
2 Sets
10 Reps
@7
6
Standing Calf Raise
2 Sets
10 Reps
@7