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Powerbuilding
by Colton P.
1 athletes joined
Program Description
Strength and Size. Higher volume on squat and bench with an emphasis on arms for secondary. For the “building” part, ya dig
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Apr 13, 2024 03:10
Last Edited
May 07, 2024 10:55
down_app
Week 1
1 / 10 Weeks
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@7-9
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7-9
3
Chest Fly (Cable)
3 Sets
12 Reps
@8-9
4
Rear Delt Fly (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@7-9
@7-8
5
JM Press
3 Sets
8 Reps
@7-9
6
Tricep Extension (Machine)
2 Sets
@10
Day 4
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@7-9
2
Lat Pulldown
3 Sets
12 Reps
@7-9
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7-9
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@7-9
5
Hammer Curl
3 Sets
8 Reps
@7-9
6
Upright Row (Barbell)
3 Sets
12 Reps
@7-9
Day 5
1
Hack Squat
4 Sets
6 Reps
@7-9
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7-9
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@7-9
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@7-8
2
Bench Press (Barbell)
4 Sets
6 Reps
@7-8
3
Shoulder Press (Machine)
3 Sets
8 Reps
@7-9
4
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@9-10
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9-10
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
2
Pull-Up (Weighted)
4 Sets
10 Reps
@7-9
3
Chest Supported Row (Machine)
4 Sets
12 Reps
@7-9
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8-10
5
Seated Dumbbell Curl
3 Sets
12 Reps
@8-10
Day 4
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@7-9
2
Lat Pulldown
3 Sets
12 Reps
@7-9
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7-9
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@7-9
5
Hammer Curl
3 Sets
8 Reps
@7-9
6
Upright Row (Barbell)
3 Sets
12 Reps
@7-9
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@7-8
2
Bench Press (Barbell)
4 Sets
5 Reps
@7-8
3
Shoulder Press (Machine)
3 Sets
8 Reps
@7-9
4
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@9-10
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9-10
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
10 Reps
@7-9
3
Chest Supported Row (Machine)
4 Sets
12 Reps
@7-9
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8-10
5
Seated Dumbbell Curl
3 Sets
12 Reps
@8-10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@7-9
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7-9
3
Chest Fly (Cable)
3 Sets
12 Reps
@8-9
4
Rear Delt Fly (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@7-9
@7-8
5
JM Press
3 Sets
8 Reps
@7-9
6
Tricep Extension (Machine)
2 Sets
@10
Day 5
1
Hack Squat
4 Sets
5 Reps
@7-9
2
Bench Press (Close Grip)
3 Sets
7 Reps
@7-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7-9
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@7-9
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
10 Reps
@7-9
3
Chest Supported Row (Machine)
4 Sets
12 Reps
@7-9
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8-10
5
Seated Dumbbell Curl
3 Sets
12 Reps
@8-10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@7-9
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7-9
3
Chest Fly (Cable)
3 Sets
12 Reps
@8-9
4
Rear Delt Fly (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@7-9
@7-8
5
JM Press
3 Sets
8 Reps
@7-9
6
Tricep Extension (Machine)
2 Sets
@10
Day 4
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@7-9
2
Lat Pulldown
3 Sets
12 Reps
@7-9
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7-9
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@7-9
5
Hammer Curl
3 Sets
8 Reps
@7-9
6
Upright Row (Barbell)
3 Sets
12 Reps
@7-9
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@7-8
2
Bench Press (Barbell)
4 Sets
4 Reps
@7-8
3
Shoulder Press (Machine)
3 Sets
8 Reps
@7-9
4
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@9-10
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9-10
Day 5
1
Hack Squat
4 Sets
4 Reps
@7-9
2
Bench Press (Close Grip)
3 Sets
5 Reps
@7-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7-9
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@7-9
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
10 Reps
@7-9
3
Chest Supported Row (Machine)
4 Sets
12 Reps
@7-9
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8-10
5
Seated Dumbbell Curl
3 Sets
12 Reps
@8-10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@7-9
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7-9
3
Chest Fly (Cable)
3 Sets
12 Reps
@8-9
4
Rear Delt Fly (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@7-9
@7-8
5
JM Press
3 Sets
8 Reps
@7-9
6
Tricep Extension (Machine)
2 Sets
@10
Day 4
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@7-9
2
Lat Pulldown
3 Sets
12 Reps
@7-9
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7-9
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@7-9
5
Hammer Curl
3 Sets
8 Reps
@7-9
6
Upright Row (Barbell)
3 Sets
12 Reps
@7-9
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
@7-8
2
Bench Press (Barbell)
5 Sets
3 Reps
@7-8
3
Shoulder Press (Machine)
3 Sets
8 Reps
@7-9
4
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@9-10
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9-10
Day 5
1
Hack Squat
4 Sets
4 Reps
@7-9
2
Bench Press (Close Grip)
4 Sets
3 Reps
@7-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7-9
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@7-9
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@7-8
2
Bench Press (Barbell)
4 Sets
6 Reps
@7-8
3
Shoulder Press (Machine)
3 Sets
8 Reps
@7-9
4
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@9-10
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9-10
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
10 Reps
@7-9
3
Chest Supported Row (Machine)
4 Sets
12 Reps
@7-9
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8-10
5
Seated Dumbbell Curl
3 Sets
12 Reps
@8-10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@7-9
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7-9
3
Chest Fly (Cable)
3 Sets
12 Reps
@8-9
4
Rear Delt Fly (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@7-9
@7-8
5
JM Press
3 Sets
8 Reps
@7-9
6
Tricep Extension (Machine)
2 Sets
@10
Day 4
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@7-9
2
Lat Pulldown
3 Sets
12 Reps
@7-9
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7-9
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@7-9
5
Hammer Curl
3 Sets
8 Reps
@7-9
6
Upright Row (Barbell)
3 Sets
12 Reps
@7-9
Day 5
1
Hack Squat
4 Sets
6 Reps
@7-9
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7-9
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@7-9
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
10 Reps
@7-9
3
Chest Supported Row (Machine)
4 Sets
12 Reps
@7-9
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8-10
5
Seated Dumbbell Curl
3 Sets
12 Reps
@8-10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@7-9
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7-9
3
Chest Fly (Cable)
3 Sets
12 Reps
@8-9
4
Rear Delt Fly (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@7-9
@7-8
5
JM Press
3 Sets
8 Reps
@7-9
6
Tricep Extension (Machine)
2 Sets
@10
Day 4
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@7-9
2
Lat Pulldown
3 Sets
12 Reps
@7-9
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7-9
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@7-9
5
Hammer Curl
3 Sets
8 Reps
@7-9
6
Upright Row (Barbell)
3 Sets
12 Reps
@7-9
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@7-8
2
Bench Press (Barbell)
4 Sets
5 Reps
@7-8
3
Shoulder Press (Machine)
3 Sets
8 Reps
@7-9
4
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@9-10
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9-10
Day 5
1
Hack Squat
4 Sets
5 Reps
@7-9
2
Bench Press (Close Grip)
3 Sets
7 Reps
@7-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7-9
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@7-9
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
10 Reps
@7-9
3
Chest Supported Row (Machine)
4 Sets
12 Reps
@7-9
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8-10
5
Seated Dumbbell Curl
3 Sets
12 Reps
@8-10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@7-9
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7-9
3
Chest Fly (Cable)
3 Sets
12 Reps
@8-9
4
Rear Delt Fly (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@7-9
@7-8
5
JM Press
3 Sets
8 Reps
@7-9
6
Tricep Extension (Machine)
2 Sets
@10
Day 4
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@7-9
2
Lat Pulldown
3 Sets
12 Reps
@7-9
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7-9
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@7-9
5
Hammer Curl
3 Sets
8 Reps
@7-9
6
Upright Row (Barbell)
3 Sets
12 Reps
@7-9
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@7-8
2
Bench Press (Barbell)
4 Sets
4 Reps
@7-8
3
Shoulder Press (Machine)
3 Sets
8 Reps
@7-9
4
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@9-10
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9-10
Day 5
1
Hack Squat
4 Sets
4 Reps
@7-9
2
Bench Press (Close Grip)
3 Sets
5 Reps
@7-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7-9
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@7-9
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
10 Reps
@7-9
3
Chest Supported Row (Machine)
4 Sets
12 Reps
@7-9
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8-10
5
Seated Dumbbell Curl
3 Sets
12 Reps
@8-10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@7-9
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7-9
3
Chest Fly (Cable)
3 Sets
12 Reps
@8-9
4
Rear Delt Fly (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@7-9
@7-8
5
JM Press
3 Sets
8 Reps
@7-9
6
Tricep Extension (Machine)
2 Sets
@10
Day 4
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@7-9
2
Lat Pulldown
3 Sets
12 Reps
@7-9
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7-9
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@7-9
5
Hammer Curl
3 Sets
8 Reps
@7-9
6
Upright Row (Barbell)
3 Sets
12 Reps
@7-9
Day 1
1
Squat (Barbell)
4 Sets
3 Reps
@7-8
2
Bench Press (Barbell)
4 Sets
3 Reps
@7-8
3
Shoulder Press (Machine)
3 Sets
8 Reps
@7-9
4
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@9-10
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9-10
Day 5
1
Hack Squat
4 Sets
5 Reps
@7-9
2
Bench Press (Close Grip)
4 Sets
4 Reps
@7-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7-9
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@7-9
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
10 Reps
@7-9
3
Chest Supported Row (Machine)
4 Sets
12 Reps
@7-9
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8-10
5
Seated Dumbbell Curl
3 Sets
12 Reps
@8-10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@7-9
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7-9
3
Chest Fly (Cable)
3 Sets
12 Reps
@8-9
4
Rear Delt Fly (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@7-9
@7-8
5
JM Press
3 Sets
8 Reps
@7-9
6
Tricep Extension (Machine)
2 Sets
@10
Day 4
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@7-9
2
Lat Pulldown
3 Sets
12 Reps
@7-9
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7-9
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@7-9
5
Hammer Curl
3 Sets
8 Reps
@7-9
6
Upright Row (Barbell)
3 Sets
12 Reps
@7-9
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@7-8
2
Bench Press (Barbell)
4 Sets
5 Reps
@7-8
3
Shoulder Press (Machine)
3 Sets
8 Reps
@7-9
4
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@9-10
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9-10
Day 5
1
Hack Squat
4 Sets
5 Reps
@7-9
2
Bench Press (Close Grip)
4 Sets
4 Reps
@7-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7-9
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@7-9
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7-8
2
Pull-Up (Weighted)
4 Sets
10 Reps
@7-9
3
Chest Supported Row (Machine)
4 Sets
12 Reps
@7-9
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8-10
5
Seated Dumbbell Curl
3 Sets
12 Reps
@8-10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@7-9
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7-9
3
Chest Fly (Cable)
3 Sets
12 Reps
@8-9
4
Rear Delt Fly (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@7-9
@7-8
5
JM Press
3 Sets
8 Reps
@7-9
6
Tricep Extension (Machine)
2 Sets
@10
Day 4
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@7-9
2
Lat Pulldown
3 Sets
12 Reps
@7-9
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7-9
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@7-9
5
Hammer Curl
3 Sets
8 Reps
@7-9
6
Upright Row (Barbell)
3 Sets
12 Reps
@7-9
Day 1
1
Squat (Barbell)
4 Sets
3 Reps
@7-8
2
Bench Press (Barbell)
4 Sets
3 Reps
@7-8
3
Shoulder Press (Machine)
3 Sets
8 Reps
@7-9
4
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@9-10
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9-10
Day 5
1
Hack Squat
4 Sets
4 Reps
@7-9
2
Bench Press (Close Grip)
5 Sets
3 Reps
@7-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7-9
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@7-9