3 Week Powerbuidling

by Michael J.

Program Description

Powerbuidling

Program Overview

Level
Novice, Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Mar 15, 2025 01:43
Last Edited
Mar 18, 2025 09:51

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Incline Bench Press (Barbell)

3

8 reps

70%

2

Incline Bench Press (Dumbbell)

3

8-12 reps

-

3

Chest Fly (Cable)

3

12-15 reps

-

4

Preacher Curl (EZ Bar)

3

8-12 reps

-

5

Bicep Curl (Cable)

1

-

Day 1

1

Incline Bench Press (Barbell)

3

5 reps

80%

2

Incline Bench Press (Dumbbell)

3

8-12 reps

-

3

Chest Fly (Cable)

3

12-15 reps

-

4

Preacher Curl (EZ Bar)

3

8-12 reps

-

5

Bicep Curl (Cable)

1

-

Day 1

1

Incline Bench Press (Barbell)

3

2 reps

90%

2

Incline Bench Press (Dumbbell)

3

8-12 reps

-

3

Chest Fly (Cable)

3

12-15 reps

-

4

Preacher Curl (EZ Bar)

3

8-12 reps

-

5

Bicep Curl (Cable)

1

-

Day 2

1

Pull-Up (Assisted)

5

5 reps

-

2

Lat Pulldown (Close Grip)

3

8-12 reps

-

3

Single Arm Iso Row

3

8-12 reps

-

4

Rear Delt Row

3

15-20 reps

-

Day 2

1

Pull-Up (Assisted)

5

5 reps

-

2

Lat Pulldown (Close Grip)

3

8-12 reps

-

3

Single Arm Iso Row

3

8-12 reps

-

4

Rear Delt Row

3

15-20 reps

-

Day 2

1

Pull-Up (Assisted)

5

5 reps

-

2

Lat Pulldown (Close Grip)

3

8-12 reps

-

3

Single Arm Iso Row

3

8-12 reps

-

4

Rear Delt Row

3

15-20 reps

-

Day 3

1

Deadlift (Barbell)

1

2-5 reps

RPE 7

2

Deficit Deadlift (Barbell)

1

5-8 reps

RPE 7

3

Squat (Barbell)

3

8-12 reps

-

4

Lying Leg Curl

1

-

5

Leg Press

1

-

6

Decline Crunch (Weighted)

1

-

Day 3

1

Deadlift (Barbell)

1

2-5 reps

RPE 7

2

Deficit Deadlift (Barbell)

1

5-8 reps

RPE 7

3

Squat (Barbell)

3

8-12 reps

-

4

Back Extension (Weighted)

1

-

5

Leg Extension

1

-

6

Decline Crunch (Weighted)

1

-

Day 3

1

Deadlift (Barbell)

1

2-5 reps

RPE 7

2

Deficit Deadlift (Barbell)

1

5-8 reps

RPE 7

3

Squat (Barbell)

3

8-12 reps

-

4

Lying Leg Curl

1

-

5

Leg Press

1

-

6

Decline Crunch (Weighted)

1

-

Day 4

1

Overhead Press (Barbell)

3

8 reps

70%

2

Lateral Raise (Dumbbell)

1

-

3

Shoulder Press (Machine)

3

12-15 reps

-

4

JM Press (Smith Machine)

3

8-12 reps

-

5

Tricep Pushdown (Cable)

3

15-20 reps

-

Day 4

1

Overhead Press (Barbell)

3

5 reps

80%

2

Lateral Raise (Dumbbell)

1

-

3

Shoulder Press (Machine)

3

12-15 reps

-

4

JM Press (Smith Machine)

3

8-12 reps

-

5

Tricep Pushdown (Cable)

3

15-20 reps

-

Day 4

1

Overhead Press (Barbell)

3

2 reps

90%

2

Lateral Raise (Dumbbell)

1

-

3

Shoulder Press (Machine)

3

12-15 reps

-

4

JM Press (Smith Machine)

3

8-12 reps

-

5

Tricep Pushdown (Cable)

3

15-20 reps

-

Day 1

1

Incline Bench Press (Barbell)

3 Sets

8 Reps

70%

2

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

-

3

Chest Fly (Cable)

3 Sets

12-15 Reps

-

4

Preacher Curl (EZ Bar)

3 Sets

8-12 Reps

-

5

Bicep Curl (Cable)

1 Set

-

Day 2

1

Pull-Up (Assisted)

5 Sets

5 Reps

-

2

Lat Pulldown (Close Grip)

3 Sets

8-12 Reps

-

3

Single Arm Iso Row

3 Sets

8-12 Reps

-

4

Rear Delt Row

3 Sets

15-20 Reps

-

Day 3

1

Deadlift (Barbell)

1 Set

2-5 Reps

@7

2

Deficit Deadlift (Barbell)

1 Set

5-8 Reps

@7

3

Squat (Barbell)

3 Sets

8-12 Reps

-

4

Lying Leg Curl

1 Set

-

5

Leg Press

1 Set

-

6

Decline Crunch (Weighted)

1 Set

-

Day 4

1

Overhead Press (Barbell)

3 Sets

8 Reps

70%

2

Lateral Raise (Dumbbell)

1 Set

-

3

Shoulder Press (Machine)

3 Sets

12-15 Reps

-

4

JM Press (Smith Machine)

3 Sets

8-12 Reps

-

5

Tricep Pushdown (Cable)

3 Sets

15-20 Reps

-