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BoostcampPNG
power building program
by Tobhy Jahseh Monilla
11 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 30, 2024 09:52
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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