logo
power building program
by Tobhy Jahseh Monilla
10 athletes joined
Program Description
to prepare for a power lifting competition
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
7 weeks
Time Per Workout
120 minutes
Created
Mar 19, 2024 03:41
Last Edited
Jun 12, 2024 08:15
down_app
Week 1
1 / 7 Weeks
Day 2
1
Lat Pulldown
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
2
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
4
Hammer Curl
3 Sets
10 Reps
@7
5
Bicep Curl (Cable)
3 Sets
8 Reps
@8
6
Sumo Deadlift (Paused)
2 Sets
2 Sets
4 Reps
4 Reps
@6.5
@7
Day 4
1
Squat (Low Bar)
4 Sets
4 Reps
@7
2
Sumo Deadlift (Barbell)
1 Set
2 Sets
2 Reps
5 Reps
@7
@6.5
3
Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7
@7
Day 1
1
Squat (Paused)
1 Set
2 Sets
6 Reps
6 Reps
@6
@6.5
2
Single Leg Press
3 Sets
12 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@7
4
Larsen Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@6
@7
Day 3
1
Bench Press (Paused)
4 Sets
5 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
6
Tricep Extension (Cable)
3 Sets
10 Reps
@7
7
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
Day 2
1
Sumo Deadlift (Paused)
4 Sets
5 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Single Arm High Row (Cable)
3 Sets
10 Reps
@7.5
5
Bicep Curl (Cable)
1 Set
2 Sets
5 Reps
10 Reps
@10
@7
6
Hammer Curl
3 Sets
8 Reps
@8
Day 3
1
Larsen Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@7
@8
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Chest Fly (Cable)
3 Sets
10 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Tricep Extension (Cable)
3 Sets
10 Reps
@7
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 1
1
Tempo Squat (Barbell)
1 Set
2 Sets
3 Reps
7 Reps
@8
@8
2
Leg Extension
3 Sets
12 Reps
@7
3
Single Leg Press
3 Sets
12 Reps
@8
4
Overhead Press (Barbell)
3 Sets
10 Reps
@7
Day 4
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@7
3
Sumo Deadlift (Barbell)
2 Sets
2 Sets
4 Reps
5 Reps
@7
@6
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Reps
7 Reps
7 Reps
@8
@6
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Bench Press (Barbell)
2 Sets
2 Sets
1 Reps
8 Reps
@7
@7
4
Hack Squat
3 Sets
15 Reps
@7
Day 2
1
Deadlift (Deficit)
3 Sets
7 Reps
@6
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Bicep Curl (Cable)
3 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@8
Day 3
1
Bench Press (Paused)
1 Set
2 Sets
1 Reps
5 Reps
@8
@7
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@6
3
Chest Press (Machine)
3 Sets
10 Reps
@7
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 4
1
Squat (Barbell)
2 Sets
2 Reps
@8
2
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
@8
@7
3
Sumo Deadlift (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@7
@8
Day 2
1
Sumo Deadlift (Barbell)
3 Sets
2 Reps
@8
2
Lying Leg Curl
3 Sets
12 Reps
@6
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@7
4
Single Arm High Row (Cable)
3 Sets
10 Reps
@7
5
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7
6
Bicep Curl (Cable)
4 Sets
8 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
4 Reps
7 Reps
@9.5
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Chest Fly (Cable)
3 Sets
12 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
@9
@7
2
Bench Press (Barbell)
2 Sets
2 Sets
1 Reps
7 Reps
@8.5
@6
3
Sumo Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Reps
6 Reps
6 Reps
@8
@6.5
@7
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
7 Reps
@7.5
@6
2
Single Leg Press
3 Sets
12 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
Bench Press (Barbell)
2 Sets
5 Reps
@6
Day 2
1
Sumo Deadlift (Barbell)
2 Sets
2 Sets
4 Reps
5 Reps
@6
@7
2
Lat Pulldown
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@7
6
Bicep Curl (Cable)
3 Sets
8 Reps
@8
Day 3
1
Bench Press (Paused)
4 Sets
5 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10 Reps
@7
4
Overhead Press (Barbell)
3 Sets
8 Reps
@6
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
7
Tricep Extension (Cable)
3 Sets
10 Reps
@7
Day 4
1
Squat (Low Bar)
3 Sets
3 Reps
@7
2
Sumo Deadlift (Barbell)
1 Set
2 Sets
2 Reps
5 Reps
@7
@6.5
3
Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7
@7
Day 1
1
Squat (Paused)
3 Sets
6 Reps
@6
2
Single Leg Press
3 Sets
12 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@7
4
Larsen Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@6
@7
Day 1
1
Tempo Squat (Barbell)
1 Set
2 Sets
3 Reps
7 Reps
@8
@8
2
Leg Extension
3 Sets
12 Reps
@7
3
Single Leg Press
3 Sets
12 Reps
@8
4
Overhead Press (Barbell)
3 Sets
10 Reps
@7
Day 2
1
Sumo Deadlift (Paused)
4 Sets
5 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Single Arm High Row (Cable)
3 Sets
10 Reps
@7.5
5
Bicep Curl (Cable)
1 Set
2 Sets
5 Reps
10 Reps
@10
@7
6
Hammer Curl
3 Sets
8 Reps
@8
Day 3
1
Larsen Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@7
@8
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Chest Fly (Cable)
3 Sets
10 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Tricep Extension (Cable)
3 Sets
10 Reps
@7
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 4
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@7
3
Sumo Deadlift (Barbell)
2 Sets
2 Sets
4 Reps
5 Reps
@7
@6
Day 2
1
Deadlift (Deficit)
3 Sets
7 Reps
@6
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Bicep Curl (Cable)
3 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@8
Day 3
1
Bench Press (Paused)
1 Set
2 Sets
1 Reps
5 Reps
@8
@7
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@6
3
Chest Press (Machine)
3 Sets
10 Reps
@7
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
6 Reps
@8
@6
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Bench Press (Barbell)
2 Sets
2 Sets
1 Reps
8 Reps
@7
@7
4
Hack Squat
3 Sets
15 Reps
@7
Day 4
1
Squat (Barbell)
1 Set
2 Sets
1 Reps
5 Reps
@9
@7
2
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
@8
@7
3
Sumo Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@9.5
@7