Martintovaj’s powerlift - CUBE | Workout Programs | Boostcamp App |

Martintovaj’s powerlift - CUBE

by Martin T.

5 athletes joined

Program Description

This plan focuses on powerlifting. Based on the CUBE Method with hypertrophy focus additional exercises.

Program Overview

Level

Intermediate

Goal

Powerlifting, Powerbuilding, Bodybuilding

Equipment

Full Gym

Program Length

9 weeks

Time Per Workout

90 minutes

Created

Apr 25, 2024 07:08

Last Edited

Jul 09, 2024 05:30

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Day 1

1

Squat (Low Bar)

5 Sets

2 Reps

80%

2

Leg Extension

3 Sets

10-15 Reps

@8-9

3

Lying Leg Curl

3 Sets

10-15 Reps

@8-9

4

Bulgarian Split Squat (Dumbbell)

3 Sets

8-12 Reps

@8-9

5

Romanian Deadlift (Dumbbell)

3 Sets

8-12 Reps

@8-9

Day 2

1

Bench Press (Barbell)

8 Sets

3 Reps

60%

2

Incline Bench Press (Smith Machine)

3 Sets

8-12 Reps

@8-9

3

Bench Press (Dumbbell)

3 Sets

8-12 Reps

@8-9

4

Chest Fly (Machine)

3 Sets

8-12 Reps

@8-9

5

Tricep Pushdown (Cable)

3 Sets

8-12 Reps

@8-9

Day 3

1

Deadlift (Barbell)

1 Set

8 Reps

70%

2

Barbell Row

3 Sets

8-12 Reps

@8-9

3

Lat Pulldown

3 Sets

8-12 Reps

@8-9

4

Landmine Twist

3 Sets

8-12 Reps

@8-9

Day 4

1

Overhead Press (Barbell)

3 Sets

6-10 Reps

@8-9

2

Seated Shoulder Press (Dumbbell)

3 Sets

8-12 Reps

@8-9

3

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

@8-9

4

Reverse Pec Deck

3 Sets

8-12 Reps

@8-9

Day 5

1

Bicep Curl (Barbell)

1 Set

8 Reps

@9

2

Tricep Pushdown (Cable)

1 Set

8 Reps

@9