Powerbuild
by Noah M.
Program Description
Size and strength
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Apr 19, 2024 08:49
Last Edited
May 08, 2024 02:31
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
3-6 Reps
@10
2
Incline Bench Press (Dumbbell)2 Sets
10-20 Reps
@10
3
Ez Bar Skull Crusher3 Sets
3-7 Reps
@10
4
Ez Bar Skull Crusher3 Sets
10-15 Reps
@10
5
Chest Press (Machine)3 Sets
2-6 Reps
@10
6
Chest Press (Machine)3 Sets
9-15 Reps
@10
7
V-Handle Tricep Pushdown (Cable)2 Sets
4-10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)2 Sets
12-15 Reps
@10
9
Pec Deck (Machine)2 Sets
8-15 Reps
@7
10
Leg Raise (Captain's Chair)3 Sets
15 Reps
@6
Day 2
1
Pull-Up (Bodyweight)3 Sets
1-999 Reps
@10
2
Wide Grip Pull-Up3 Sets
1-999 Reps
@10
3
Underhand Lat Pulldown4 Sets
4-7 Reps
@10
4
Underhand Lat Pulldown3 Sets
12-20 Reps
@10
5
Lat Pulldown (Close Grip)3 Sets
4-7 Reps
@10
6
Lat Pulldown (Close Grip)3 Sets
12-20 Reps
@10
7
Low Row3 Sets
5-7 Reps
@10
8
Low Row3 Sets
12-15 Reps
@10
9
Bicep Curl (EZ Bar)3 Sets
4-8 Reps
@10
10
Bicep Curl (Barbell)3 Sets
12-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)3 Sets
12 Reps
@10
12
Shrug (Dumbbell)4 Sets
10 Reps
@10
13
Leg Raise (Captain's Chair)3 Sets
15 Reps
@6.5
Day 3
1
Overhead Press (Machine)3 Sets
4-7 Reps
@10
2
Overhead Press (Machine)3 Sets
10-15 Reps
@10
3
Hack Squat3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)5 Sets
12 Reps
@10
5
Leg Extension3 Sets
12 Reps
@10
6
Face Pull4 Sets
10 Reps
@8.5
7
Romanian Deadlift (Dumbbell)4 Sets
12 Reps
@10
8
Front Raise4 Sets
10 Reps
@10
9
Leg Raise (Captain's Chair)3 Sets
8 Reps
@9.5
Day 4
1
Forearms Curl10 Sets
5 Reps
@6.5
2
Leg Raise (Captain's Chair)4 Sets
8 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)3 Sets
3-6 Reps
@10
2
Incline Bench Press (Dumbbell)2 Sets
10-20 Reps
@10
3
Ez Bar Skull Crusher3 Sets
3-7 Reps
@10
4
Ez Bar Skull Crusher3 Sets
10-15 Reps
@10
5
Chest Press (Machine)3 Sets
2-6 Reps
@10
6
Chest Press (Machine)3 Sets
9-15 Reps
@10
7
V-Handle Tricep Pushdown (Cable)2 Sets
4-10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)2 Sets
12-15 Reps
@10
9
Pec Deck (Machine)2 Sets
8-15 Reps
@7
10
Leg Raise (Captain's Chair)3 Sets
15 Reps
@6
Day 6
1
Pull-Up (Bodyweight)3 Sets
1-999 Reps
@10
2
Wide Grip Pull-Up3 Sets
1-999 Reps
@10
3
Underhand Lat Pulldown4 Sets
4-7 Reps
@10
4
Underhand Lat Pulldown3 Sets
12-20 Reps
@10
5
Lat Pulldown (Close Grip)3 Sets
4-7 Reps
@10
6
Lat Pulldown (Close Grip)3 Sets
12-20 Reps
@10
7
Low Row3 Sets
5-7 Reps
@10
8
Low Row3 Sets
12-15 Reps
@10
9
Bicep Curl (EZ Bar)3 Sets
4-8 Reps
@10
10
Bicep Curl (Barbell)3 Sets
12-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)3 Sets
12 Reps
@10
12
Shrug (Dumbbell)4 Sets
10 Reps
@10
13
Leg Raise (Captain's Chair)3 Sets
15 Reps
@6.5
Day 7
1
Overhead Press (Machine)3 Sets
4-7 Reps
@10
2
Overhead Press (Machine)3 Sets
10-15 Reps
@10
3
Hack Squat3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)5 Sets
12 Reps
@10
5
Leg Extension3 Sets
12 Reps
@10
6
Face Pull4 Sets
10 Reps
@8.5
7
Romanian Deadlift (Dumbbell)4 Sets
12 Reps
@10
8
Front Raise4 Sets
10 Reps
@10
9
Leg Raise (Captain's Chair)3 Sets
8 Reps
@9.5