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Powertrophy
by Brandon M.
4 athletes joined
Program Description
Build strength on primary lifts, while building mass.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jul 05, 2024 01:54
Last Edited
Jul 09, 2024 01:53
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@7
3
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
@7
4
Dip (Weighted)
3 Sets
8-12 Reps
@6
5
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
50%
60%
70%
80%
90%
2
Standing Calf Raise
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
5
Hack Squat
3 Sets
8-12 Reps
@6
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@6
3
Front Raise
4 Sets
8-12 Reps
@6
4
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@6
5
Hammer Curl
4 Sets
8-12 Reps
@6
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@7
7
Skull Crusher (Barbell)
4 Sets
8-12 Reps
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
50%
60%
70%
80%
90%
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@6
3
Lat Pulldown
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Hyperextension
3 Sets
8-12 Reps
@6