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LPP Powerbuilding program
by Preston T.
Program Description
Get big and strong
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Mar 18, 2024 12:33
Last Edited
May 09, 2024 03:15
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Week 1
1 / 3 Weeks
Day 4
1
Walk
1 Set
30 mins
Day 5
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
@8-9
@8-9
2
Squat (Paused)
3 Sets
6 Reps
@8-9
3
Standing Calf Raise
3 Sets
10 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
3 Sets
4 Reps
10 Reps
@8-9
@8-9
2
Deficit Deadlift (Barbell)
3 Sets
10 Reps
@8-9
3
Standing Calf Raise
3 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
@8-9
@8-8.5
2
Pull-Up (Weighted)
3 Sets
6 Reps
@10
3
Dumbbell Row
3 Sets
10 Reps
@10
Day 7
1
Barbell Row
3 Sets
6 Reps
@10
2
Pull-Up (Weighted)
3 Sets
6 Reps
@10
3
Dumbbell Row
3 Sets
10 Reps
@10
Day 6
1
Bench Press (Paused)
1 Set
3 Sets
3 Reps
8 Reps
@8-9
@8-9
2
Overhead Press (Barbell)
3 Sets
6 Reps
@8-9
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Skull Crusher
3 Sets
10 Reps
@10
5
Chest Fly (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
@8-9
@8-9
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Dip (Bodyweight)
3 Sets
6 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
5
Skull Crusher
3 Sets
10 Reps
@10
6
Chest Fly (Dumbbell)
2 Sets
10 Reps
@10
Day 4
1
Walk
1 Set
30 mins
Day 1
1
Squat (Barbell)
1 Set
3 Sets
2 Reps
6 Reps
@8-9
@8-9
2
Deficit Deadlift (Barbell)
3 Sets
10 Reps
@8-9
3
Standing Calf Raise
3 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
12 Reps
@8-9
@8-9
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Dip (Bodyweight)
3 Sets
6 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
5
Skull Crusher
3 Sets
10 Reps
@10
6
Chest Fly (Dumbbell)
2 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
@8-9
@8-8.5
2
Pull-Up (Weighted)
3 Sets
6 Reps
@10
3
Dumbbell Row
3 Sets
10 Reps
@10
Day 5
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
12 Reps
@8-9
@8-9
2
Squat (Paused)
3 Sets
6 Reps
@8-9
3
Standing Calf Raise
3 Sets
10 Reps
@10
Day 6
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
4 Reps
@8-9
@8-9
2
Overhead Press (Barbell)
3 Sets
6 Reps
@8-9
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Skull Crusher
3 Sets
10 Reps
@10
5
Chest Fly (Dumbbell)
2 Sets
10 Reps
@10
Day 7
1
Barbell Row
3 Sets
6 Reps
@10
2
Pull-Up (Weighted)
3 Sets
6 Reps
@10
3
Dumbbell Row
3 Sets
10 Reps
@10
Day 4
1
Walk
1 Set
30 mins
Day 7
1
Barbell Row
3 Sets
6 Reps
@10
2
Pull-Up (Weighted)
3 Sets
6 Reps
@10
3
Dumbbell Row
3 Sets
10 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
@8-9
@8-9
2
Deficit Deadlift (Barbell)
3 Sets
10 Reps
@8-9
3
Standing Calf Raise
3 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
@8-9
@8-9
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Dip (Bodyweight)
3 Sets
6 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
5
Skull Crusher
3 Sets
10 Reps
@10
6
Chest Fly (Dumbbell)
2 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
2 Reps
4 Reps
@8-9
@8-8.5
2
Pull-Up (Weighted)
3 Sets
6 Reps
@10
3
Dumbbell Row
3 Sets
10 Reps
@10
Day 5
1
Squat (Barbell)
1 Set
3 Sets
4 Reps
10 Reps
@8-9
@8-9
2
Squat (Paused)
3 Sets
6 Reps
@8-9
3
Standing Calf Raise
3 Sets
10 Reps
@10
Day 6
1
Bench Press (Paused)
1 Set
3 Sets
5 Reps
12 Reps
@8-9
@8-9
2
Overhead Press (Barbell)
3 Sets
6 Reps
@8-9
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Skull Crusher
3 Sets
10 Reps
@10
5
Chest Fly (Dumbbell)
2 Sets
10 Reps
@10