logo
Powerbuild volume v1
by Hussein S.
3 athletes joined
Program Description
Powerbuild -gain raw strength -lose weight -become more athletic
Program Overview
Level
Intermediate
Goal
Powerbuilding, Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
80 minutes
Created
Apr 29, 2024 09:10
Last Edited
May 28, 2024 01:47
down_app
Week 1
1 / 4 Weeks
Day 2
1
Bench And Overhead
1 Set
1 Set
1 Set
5 Sets
10 Reps
10 Reps
8 Reps
5 Reps
20%
35%
50%
60%
2
Bench Press (Close Grip)
4 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
@8.5
4
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7.5
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
Day 3
4
Hip Adductor (Machine)
2 Sets
1 Set
15 Reps
18 Reps
@7.5
@7.5
5A
Hip Abductor (Machine)
3 Sets
15 Reps
@7.5
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
14 Reps
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
@8.5
@9
@9.5
@10
7
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
14 Reps
12 Reps
@8
@8.5
@9
@9.5
@10
8
Klokov Squat
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7.5
@8
@8.5
@9
@9.5
9
Walking Lunge
3 Sets
40 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
@7
2
Bench Press (Barbell)
4 Sets
8 Reps
@7
3
Walking Lunge
4 Sets
20 Reps
@8
4
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@8
5
JM Press
4 Sets
8-12 Reps
@8
6
Hammer Curl
4 Sets
6-8 Reps
@9.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Sets
10 Reps
10 Reps
8 Reps
5 Reps
20%
40%
55%
60%
2
Dumbbell Row
4 Sets
15 Reps
@7-8
3
Hamstring Curl
4 Sets
15 Reps
@6.5
4
Lat Pulldown
4 Sets
8-12 Reps
@8.5
5
Prowler Push
4 Sets
0.5 mins
@8
6
Face Pull
4 Sets
10-15 Reps
@7
Day 2
1
Bench And Overhead
1 Set
1 Set
1 Set
5 Sets
10 Reps
10 Reps
8 Reps
5 Reps
20%
35%
50%
60%
2
Bench Press (Close Grip)
4 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
@8.5
4
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7.5
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
Day 3
4
Hip Adductor (Machine)
2 Sets
1 Set
15 Reps
18 Reps
@7.5
@7.5
5A
Hip Abductor (Machine)
3 Sets
15 Reps
@7.5
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
14 Reps
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
@8.5
@9
@9.5
@10
7
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
14 Reps
12 Reps
@8
@8.5
@9
@9.5
@10
8
Klokov Squat
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7.5
@8
@8.5
@9
@9.5
9
Walking Lunge
3 Sets
40 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
@7
2
Bench Press (Barbell)
4 Sets
8 Reps
@7
3
Walking Lunge
4 Sets
20 Reps
@8
4
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@8
5
JM Press
4 Sets
8-12 Reps
@8
6
Hammer Curl
4 Sets
6-8 Reps
@9.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Sets
10 Reps
10 Reps
8 Reps
5 Reps
20%
40%
55%
65%
2
Dumbbell Row
3 Sets
1 Set
10-15 Reps
10-18 Reps
@7-8
@7-8
3
Hamstring Curl
4 Sets
15 Reps
@6.5
4
Lat Pulldown
4 Sets
8-12 Reps
@8.5
5
Prowler Push
4 Sets
0.5 mins
@8
6
Face Pull
4 Sets
10-15 Reps
@7
Day 2
1
Bench And Overhead
1 Set
1 Set
1 Set
5 Sets
10 Reps
10 Reps
8 Reps
5 Reps
20%
35%
50%
60%
2
Bench Press (Close Grip)
4 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
@8.5
4
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7.5
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
Day 3
4
Hip Adductor (Machine)
2 Sets
1 Set
15 Reps
18 Reps
@7.5
@7.5
5A
Hip Abductor (Machine)
3 Sets
15 Reps
@7.5
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
14 Reps
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
@8.5
@9
@9.5
@10
7
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
14 Reps
12 Reps
@8
@8.5
@9
@9.5
@10
8
Klokov Squat
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7.5
@8
@8.5
@9
@9.5
9
Walking Lunge
3 Sets
40 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
@7
2
Bench Press (Barbell)
4 Sets
8 Reps
@7
3
Walking Lunge
4 Sets
20 Reps
@8
4
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@8
5
JM Press
4 Sets
8-12 Reps
@8
6
Hammer Curl
4 Sets
6-8 Reps
@9.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Sets
10 Reps
10 Reps
8 Reps
5 Reps
20%
40%
55%
70%
2
Dumbbell Row
4 Sets
10 Reps
@7-8
3
Hamstring Curl
4 Sets
15 Reps
@6.5
4
Lat Pulldown
4 Sets
8-12 Reps
@8.5
5
Prowler Push
4 Sets
0.5 mins
@8
6
Face Pull
4 Sets
10-15 Reps
@7
Day 2
1
Bench And Overhead
1 Set
1 Set
1 Set
5 Sets
10 Reps
10 Reps
8 Reps
5 Reps
20%
35%
50%
60%
2
Bench Press (Close Grip)
4 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
@8.5
4
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7.5
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
Day 3
4
Hip Adductor (Machine)
2 Sets
1 Set
15 Reps
18 Reps
@7.5
@7.5
5A
Hip Abductor (Machine)
3 Sets
15 Reps
@7.5
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
14 Reps
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
@8.5
@9
@9.5
@10
7
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
14 Reps
12 Reps
@8
@8.5
@9
@9.5
@10
8
Klokov Squat
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7.5
@8
@8.5
@9
@9.5
9
Walking Lunge
3 Sets
40 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
@7
2
Bench Press (Barbell)
4 Sets
8 Reps
@7
3
Walking Lunge
4 Sets
20 Reps
@8
4
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@8
5
JM Press
4 Sets
8-12 Reps
@8
6
Hammer Curl
4 Sets
6-8 Reps
@9.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Sets
10 Reps
10 Reps
8 Reps
5 Reps
20%
40%
55%
75%
2
Dumbbell Row
4 Sets
8 Reps
@7-8
3
Hamstring Curl
4 Sets
15 Reps
@6.5
4
Lat Pulldown
4 Sets
8-12 Reps
@8.5
5
Prowler Push
4 Sets
0.5 mins
@8
6
Face Pull
4 Sets
10-15 Reps
@7