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PowerBuild
by David B.
Program Description
Strength and Size
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
90 minutes
Created
Jun 09, 2024 06:24
Last Edited
Jun 09, 2024 08:36
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Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
75%
70%
2
Overhead Press (Barbell)
3 Sets
8 Reps
@7
3
Nordic Curl
3 Sets
8 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9
5
Hammer Curl
3 Sets
20 Reps
@10
Day 2
1
Dinnie Lift
3 Sets
4 Reps
80%
2
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
10 Reps
85%
65%
3
Pull-Up (Weighted)
3 Sets
5 Reps
@8
4
Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Standing Calf Raise
3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Dip (Weighted)
3 Sets
8 Reps
@7
3
Hanging Leg Raise
3 Sets
10 Reps
@9
4
Pullover (Machine)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
4 Sets
15 Reps
@9
Day 4
1
Dinnie Lift
1 Set
1 Reps
@10
2
Bench Press (Paused)
3 Sets
5 Reps
75%
3
Single Arm Iso Row
3 Sets
10 Reps
@7
4
Seated Hamstring Curl
3 Sets
6 Reps
@8
5
Leg Extension
3 Sets
8 Reps
@8
Day 1
1
Dinnie Lift
3 Sets
3 Reps
@8
2
Pendulum Squat
2 Sets
8 Reps
@7
3
Seated Hamstring Curl
3 Sets
6 Reps
@8
4
Seated Calf Raise
3 Sets
8 Reps
@9
5
Hanging Leg Raise
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
2 Reps
6 Reps
85%
77%
2
High Row
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
4 Reps
@8
4
Single Arm Iso Row
3 Sets
12 Reps
@9
5
Lateral Raise (Machine)
2 Sets
20 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@9
4
Standing Calf Raise
4 Sets
20 Reps
@9
5
Cable Crunch
3 Sets
12 Reps
@9
6
Hip Adductor (Machine)
3 Sets
15 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
12 Reps
@7
2
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@7
3
Dip (Weighted)
3 Sets
6 Reps
@7
4
Pull-Up (Assisted)
2 Sets
20 Reps
@10
5
Kelso Shrug
3 Sets
6 Reps
@9
6
Bicep Curl (Machine)
2 Sets
20 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
77%
75%
2
Overhead Press (Barbell)
3 Sets
8 Reps
@7
3
Nordic Curl
3 Sets
8 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9
5
Hammer Curl
3 Sets
20 Reps
@10
Day 2
1
Dinnie Lift
4 Sets
2 Reps
85%
2
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
8 Reps
80%
72%
3
Pull-Up (Weighted)
3 Sets
5 Reps
@8
4
Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Standing Calf Raise
3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
80%
2
Dip (Weighted)
3 Sets
8 Reps
@7
3
Hanging Leg Raise
3 Sets
10 Reps
@9
4
Pullover (Machine)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
4 Sets
15 Reps
@9
Day 4
1
Dinnie Lift
2 Sets
1 Reps
@10
2
Bench Press (Paused)
4 Sets
5 Reps
75%
3
Single Arm Iso Row
3 Sets
10 Reps
@7
4
Seated Hamstring Curl
3 Sets
6 Reps
@8
5
Leg Extension
3 Sets
8 Reps
@8
Day 1
1
Dinnie Lift
1 Set
3 Sets
2 Reps
3 Reps
@9
@8
2
Pendulum Squat
2 Sets
8 Reps
@7
3
Seated Hamstring Curl
3 Sets
6 Reps
@8
4
Seated Calf Raise
3 Sets
8 Reps
@9
5
Hanging Leg Raise
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
85%
75%
2
High Row
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
4 Reps
@8
4
Single Arm Iso Row
3 Sets
12 Reps
@9
5
Lateral Raise (Machine)
2 Sets
20 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
75%
2
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@9
4
Standing Calf Raise
4 Sets
20 Reps
@9
5
Cable Crunch
3 Sets
12 Reps
@9
6
Hip Adductor (Machine)
3 Sets
15 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
12 Reps
@7
2
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@7
3
Dip (Weighted)
3 Sets
6 Reps
@7
4
Pull-Up (Assisted)
2 Sets
20 Reps
@10
5
Kelso Shrug
3 Sets
8 Reps
@9
6
Bicep Curl (Machine)
2 Sets
20 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
4 Reps
85%
80%
2
Overhead Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7.5
@7
3
Nordic Curl
3 Sets
8 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9
5
Hammer Curl
3 Sets
20 Reps
@10
Day 2
1
Dinnie Lift
3 Sets
3 Reps
85%
2
Bench Press (Barbell)
1 Set
2 Sets
4 Reps
6 Reps
87%
80%
3
Pull-Up (Weighted)
3 Sets
5 Reps
@8
4
Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Standing Calf Raise
3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
80%
2
Dip (Weighted)
3 Sets
8 Reps
@7
3
Hanging Leg Raise
3 Sets
10 Reps
@9
4
Pullover (Machine)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
4 Sets
15 Reps
@9
Day 4
1
Dinnie Lift
2 Sets
1 Reps
@10
2
Bench Press (Paused)
3 Sets
6 Reps
75%
3
Single Arm Iso Row
3 Sets
10 Reps
@7
4
Seated Hamstring Curl
3 Sets
6 Reps
@8
5
Leg Extension
3 Sets
8 Reps
@8
Day 1
1
Dinnie Lift
3 Sets
4 Reps
@8
2
Pendulum Squat
2 Sets
8 Reps
@6
3
Seated Hamstring Curl
3 Sets
6 Reps
@7
4
Seated Calf Raise
3 Sets
8 Reps
@9
5
Hanging Leg Raise
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
2 Sets
7 Reps
77%
2
High Row
2 Sets
8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
4 Reps
@8
4
Single Arm Iso Row
2 Sets
12 Reps
@9
5
Lateral Raise (Machine)
2 Sets
20 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Reps
7 Reps
95%
75%
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7
3
Leg Extension
2 Sets
12 Reps
@9
4
Standing Calf Raise
4 Sets
20 Reps
@9
5
Cable Crunch
3 Sets
12 Reps
@9
6
Hip Adductor (Machine)
3 Sets
15 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
12 Reps
@7
2
Seated Wide-Grip Row (Cable)
2 Sets
10 Reps
@7
3
Dip (Weighted)
3 Sets
6 Reps
@7
4
Pull-Up (Assisted)
2 Sets
10 Reps
@8
5
Kelso Shrug
3 Sets
6 Reps
@9
6
Bicep Curl (Machine)
2 Sets
20 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
2 Reps
90%
85%
2
Overhead Press (Barbell)
4 Sets
8 Reps
@7
3
Nordic Curl
3 Sets
8 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9
5
Hammer Curl
3 Sets
20 Reps
@10
Day 2
1
Dinnie Lift
4 Sets
2 Reps
75%
2
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
4 Reps
90%
80%
3
Pull-Up (Weighted)
3 Sets
5 Reps
@8
4
Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Standing Calf Raise
3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
77%
2
Dip (Weighted)
3 Sets
8 Reps
@7
3
Hanging Leg Raise
3 Sets
10 Reps
@9
4
Pullover (Machine)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
4 Sets
15 Reps
@9
Day 4
1
Dinnie Lift
3 Sets
1 Reps
@10
2
Bench Press (Paused)
4 Sets
6 Reps
75%
3
Single Arm Iso Row
3 Sets
10 Reps
@7
4
Seated Hamstring Curl
3 Sets
6 Reps
@8
5
Leg Extension
3 Sets
8 Reps
@8
Day 1
1
Dinnie Lift
3 Sets
5 Reps
@8
2
Pendulum Squat
2 Sets
8 Reps
@7
3
Seated Hamstring Curl
3 Sets
6 Reps
@8
4
Seated Calf Raise
3 Sets
8 Reps
@9
5
Hanging Leg Raise
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
7 Reps
85%
75%
2
High Row
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
1 Set
2 Sets
6 Reps
4 Reps
@8
@8
4
Single Arm Iso Row
3 Sets
12 Reps
@9
5
Lateral Raise (Machine)
2 Sets
20 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
7 Reps
75%
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
@9
@7
3
Leg Extension
3 Sets
12 Reps
@9
4
Standing Calf Raise
4 Sets
20 Reps
@9
5
Cable Crunch
3 Sets
12 Reps
@9
6
Hip Adductor (Machine)
3 Sets
15 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
12 Reps
@8
2
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@7
3
Dip (Weighted)
3 Sets
6 Reps
@7
4
Pull-Up (Assisted)
2 Sets
20 Reps
@10
5
Kelso Shrug
3 Sets
6 Reps
@9
6
Bicep Curl (Machine)
2 Sets
20 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Reps
90%
2
Overhead Press (Barbell)
3 Sets
6 Reps
@8
3
Nordic Curl
2 Sets
8 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9
5
Hammer Curl
3 Sets
20 Reps
@10
Day 2
1
Dinnie Lift
3 Sets
4 Reps
80%
2
Bench Press (Barbell)
1 Set
2 Sets
2 Reps
2 Reps
90%
87%
3
Pull-Up (Weighted)
3 Sets
5 Reps
@8
4
Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Standing Calf Raise
3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
82%
2
Dip (Weighted)
3 Sets
8 Reps
@7
3
Hanging Leg Raise
3 Sets
10 Reps
@9
4
Pullover (Machine)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
4 Sets
15 Reps
@9
Day 4
1
Dinnie Lift
4 Sets
2 Reps
@8
2
Bench Press (Paused)
3 Sets
5 Reps
77%
3
Single Arm Iso Row
3 Sets
10 Reps
@7
4
Seated Hamstring Curl
3 Sets
6 Reps
@8
5
Leg Extension
3 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
75%
70%
2
Overhead Press (Barbell)
3 Sets
8 Reps
@7
3
Nordic Curl
3 Sets
8 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9
5
Hammer Curl
3 Sets
20 Reps
@10
Day 2
1
Dinnie Lift
3 Sets
4 Reps
80%
2
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
10 Reps
85%
65%
3
Pull-Up (Weighted)
3 Sets
5 Reps
@8
4
Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Standing Calf Raise
3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Dip (Weighted)
3 Sets
8 Reps
@7
3
Hanging Leg Raise
3 Sets
10 Reps
@9
4
Pullover (Machine)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
4 Sets
15 Reps
@9
Day 4
1
Dinnie Lift
1 Set
1 Reps
@10
2
Bench Press (Paused)
3 Sets
5 Reps
75%
3
Single Arm Iso Row
3 Sets
10 Reps
@7
4
Seated Hamstring Curl
3 Sets
6 Reps
@8
5
Leg Extension
3 Sets
8 Reps
@8