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Power Building summer
by Kyle S.
2 athletes joined
Program Description
Higher volume accessories with middle volume powerlifting movements, utilizes multiple variations of primary powerlifting movements to minimize overall load.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
120 minutes
Created
Jun 02, 2024 12:29
Last Edited
Jun 02, 2024 11:48
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Week 1
1 / 4 Weeks
Day 1
1
Larson Bench
1 Set
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@7
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6-7
@7-8
@8-9
@9-10
4
Lateral Raise (Cable)
3 Sets
8 Reps
@6
5
Chest Fly (Cable)
3 Sets
10 Reps
@8.5-9.5
6
Single Arm Tricep Extension (Cable)
3 Sets
6 Reps
@8
7
Bicep Curl (Dumbbell)
1 Set
AMRAP
@10
Day 2
1
Snatch Deadlift
1 Set
5 Reps
@8-9
2
Deadlift (Barbell)
4 Sets
8 Reps
@7
3
Back Extension
4 Sets
12 Reps
@8.5
4
Hip Adductor (Machine)
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
6
Walking Lunge
4 Sets
6 Reps
@9
Day 3
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
5 Reps
8 Reps
5 Reps
@8.5-9.5
@7-8
@7-8
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8-9
3
Lateral Raise (Cable)
3 Sets
6 Reps
@7
4
Front Raise
3 Sets
8 Reps
@9
5
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@8
@7
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@6
7
Face Pull
4 Sets
8 Reps
@8
Day 4
1
High Bar Squat (Barbell)
1 Set
5 Reps
@9
2
Squat (Low Bar)
3 Sets
8 Reps
@8
3
Leg Extension
4 Sets
6 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@7
@8
5
Hip Thrust (Barbell)
1 Set
10 Reps
@8
6
Side Bend (Dumbbell)
1 Set
10 Reps
@6
Day 3
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
5 Reps
8 Reps
5 Reps
@8.5-9.5
@7-8
@7-8
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8-9
3
Lateral Raise (Cable)
3 Sets
6 Reps
@7
4
Front Raise
3 Sets
8 Reps
@9
5
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@8
@7
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@6
7
Face Pull
4 Sets
8 Reps
@8
Day 1
1
Spoto Press
1 Set
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@7
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6-7
@7-8
@8-9
@9-10
4
Lateral Raise (Cable)
3 Sets
8 Reps
@6
5
Chest Fly (Cable)
3 Sets
10 Reps
@8.5-9.5
6
Single Arm Tricep Extension (Cable)
3 Sets
6 Reps
@8
7
Bicep Curl (Dumbbell)
1 Set
AMRAP
@10
Day 2
1
Deadlift (Paused)
1 Set
5 Reps
@8-9
2
Deadlift (Barbell)
4 Sets
5 Reps
@7
3
Back Extension
4 Sets
12 Reps
@8.5
4
Hip Adductor (Machine)
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
6
Walking Lunge
4 Sets
6 Reps
@9
Day 4
1
Safety Bar Squat
1 Set
5 Reps
@9
2
Squat (Low Bar)
3 Sets
8 Reps
@8
3
Leg Extension
4 Sets
6 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@7
@8
5
Hip Thrust (Barbell)
1 Set
10 Reps
@8
6
Side Bend (Dumbbell)
1 Set
10 Reps
@6
Day 1
1
Larson Bench
1 Set
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@7
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6-7
@7-8
@8-9
@9-10
4
Lateral Raise (Cable)
3 Sets
8 Reps
@6
5
Chest Fly (Cable)
3 Sets
10 Reps
@8.5-9.5
6
Single Arm Tricep Extension (Cable)
3 Sets
6 Reps
@8
7
Bicep Curl (Dumbbell)
1 Set
AMRAP
@10
Day 2
1
Snatch Deadlift
1 Set
5 Reps
@8-9
2
Deadlift (Barbell)
4 Sets
8 Reps
@7
3
Back Extension
4 Sets
12 Reps
@8.5
4
Hip Adductor (Machine)
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
6
Walking Lunge
4 Sets
6 Reps
@9
Day 3
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
5 Reps
8 Reps
5 Reps
@8.5-9.5
@7-8
@7-8
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8-9
3
Lateral Raise (Cable)
3 Sets
6 Reps
@7
4
Front Raise
3 Sets
8 Reps
@9
5
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@8
@7
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@6
7
Face Pull
4 Sets
8 Reps
@8
Day 4
1
High Bar Squat (Barbell)
1 Set
5 Reps
@9
2
Squat (Low Bar)
3 Sets
8 Reps
@8
3
Leg Extension
4 Sets
6 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@7
@8
5
Hip Thrust (Barbell)
1 Set
10 Reps
@8
6
Side Bend (Dumbbell)
1 Set
10 Reps
@6
Day 1
1
Spoto Press
1 Set
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@7
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6-7
@7-8
@8-9
@9-10
4
Lateral Raise (Cable)
3 Sets
8 Reps
@6
5
Chest Fly (Cable)
3 Sets
10 Reps
@8.5-9.5
6
Single Arm Tricep Extension (Cable)
3 Sets
6 Reps
@8
7
Bicep Curl (Dumbbell)
1 Set
AMRAP
@10
Day 2
1
Deadlift (Paused)
1 Set
5 Reps
@8-9
2
Deadlift (Barbell)
4 Sets
5 Reps
@7
3
Back Extension
4 Sets
12 Reps
@8.5
4
Hip Adductor (Machine)
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
6
Walking Lunge
4 Sets
6 Reps
@9
Day 3
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
5 Reps
8 Reps
5 Reps
@8.5-9.5
@7-8
@7-8
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8-9
3
Lateral Raise (Cable)
3 Sets
6 Reps
@7
4
Front Raise
3 Sets
8 Reps
@9
5
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@8
@7
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@6
7
Face Pull
4 Sets
8 Reps
@8
Day 4
1
Safety Bar Squat
1 Set
5 Reps
@9
2
Squat (Low Bar)
3 Sets
8 Reps
@8
3
Leg Extension
4 Sets
6 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@7
@8
5
Hip Thrust (Barbell)
1 Set
10 Reps
@8
6
Side Bend (Dumbbell)
1 Set
10 Reps
@6