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Safety Powerbuilding
by 고양이
2 athletes joined
5.0
(1 rating)
Program Description
3주간의 점차적인 볼륨 증가후 1주간의 디로딩기간 4주사이클을 3번 반복 RPE값을 잘 지키며 운동, 운동 이후 유산소 20분 TOP세트에서 RPE8 이였다면 5KG 증량, 어께의 경우 2.5kg a 4-week cycle with 3 weeks of gradual volume increase followed by 1 week of deloading, repeated 3 times. Maintain proper RPE values during exercises, and do 20 minutes of cardio after each workout. If the top set was at RPE 8, increase the weight by 5kg; for shoulders, increase by 2.5kg.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
May 28, 2024 06:40
Last Edited
Jun 30, 2024 09:46
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Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
3 Sets
2 Sets
10 Reps
8 Reps
7 Reps
6 Reps
6 Reps
@6
@6.5
@7
@8
@8.5
2
Seated Wide-Grip Row (Cable)
2 Sets
12 Reps
@8
3
Bicep Curl (Machine)
2 Sets
12 Reps
@9
4
Single Arm Row (Dumbbell)
2 Sets
8 Reps
@8
5
Lying Pullover (Cable)
2 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
5 Reps
2 Reps
1 Reps
1 Reps
1 Reps
6 Reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@8
5
Hanging Leg Raise
2 Sets
18 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
5 Reps
2 Reps
1 Reps
1 Reps
1 Reps
6 Reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
5 Reps
2 Reps
1 Reps
5 Reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
2 Sets
12 Reps
@8
4
Lying Leg Curl
2 Sets
12 Reps
@8
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
5 Sets
10 Reps
8 Reps
6 Reps
@7
@8
@8
2
High Row
1 Set
1 Set
12 Reps
12 Reps
@7
@7.5
3
Hammer Curl
2 Sets
12 Reps
@9
4
Ab Wheel
2 Sets
18 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
5 Reps
2 Reps
1 Reps
1 Reps
8 Reps
20%
30%
50%
70%
80%
90%
70%
2
Upright Row (Barbell)
2 Sets
15 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@8
4
Dip (Weighted)
2 Sets
10 Reps
@8
5
Hanging Leg Raise
2 Sets
18 Reps
@8
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
4 Reps
1 Reps
1 Reps
1 Reps
6 Reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
5 Reps
2 Reps
1 Reps
5 Reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
2 Sets
15 Reps
@8
4
Deadlift (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@7
@7.5
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Sanghyo G.Age 21, Man
23 days ago
0 weeks complete
0
As expected strength gains
As expected muscle gains
No modifications
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