Powerbuilding Workout

A program to build whole body strength and grow muscle size as well. Rep size reduces each week and variation in exercises keep body more stimulated.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Leg Press

Deadlift (Barbell)

Single Leg Squats

Jumping Jack

Legs

Bench Press (Dumbbell)

Dip (Assisted)

Incline Bench Press (Dumbbell)

Prayer Bench Press

Hammer Curl (Dumbbell)

Bicep Curl (Dumbbell)

Kettlebell Swing

Chest, Biceps & Shoulders

Bent Over Row (Barbell)

Wide Grip Lat Pulldown

Single Arm Row (Dumbbell)

Shrug (Barbell)

Tricep Extension (Cable)

Back & Triceps

Bulgarian Split Squat (Barbell)

Walking Lunge (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Press (Dumbbell)

Legs & Shoulders

Cable Crossover

Bench Press (Close Grip)

Push Up

Box Deadlift

Pull-Up (Band)

Bicep Curl (Barbell)

Reverse Wrist Curl (Barbell)

Back & Biceps

Chest Fly (Dumbbell)

Chest

Rack Pull (Barbell)

Seated Row (Cable)

Straight Arm Pulldown

Back

Skull Crusher (Dumbbell)

Incline Tricep Extension (Dumbbell)

Arms & Shoulders

Long Jump

Hyperextension

Incline Fly Press (Dumbbell)

Tricep Rope Push Down (Cable)

Bench Press

Back & Bicep

Vertical Jump

Bench Press (Barbell)

Pullover (Dumbbell)

Floor Press (Barbell)

Back & Legs

Sumo Squat

Lat Pulldown

T-Bar Row

Front Squat (Barbell)

Seated Overhead Press (Dumbbell)

French Press

Chest & Triceps

Bent Over Row (Dumbbell)

Pull-Up (Assisted)

Bicep Curl (Cable)

Chest & Bicep

Deadlift

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