Program Description
Powerbuidling
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedMar 15, 2025 01:43
- Last EditedMar 18, 2025 09:51
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 3 Weeks
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 Row3 Sets
8-12 Reps
-
4
Rear Delt Row3 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 Curl1 Set
-
5
Leg Press1 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
-