Powerbuild volume v1 | Workout Programs | Boostcamp App |

Powerbuild volume v1

by Hussein S.

4 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

Jul 16, 2024 11:07

down_app

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