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Powerbuilding
by miika M.
Program Description
To gain strength and muscle mass
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
90 minutes
Created
Feb 16, 2024 03:04
Last Edited
May 30, 2024 08:12
down_app
Week 1
1 / 5 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
2-5 Reps
1-5 Reps
@10
@10
@10
2
Barbell Row
3 Sets
6-10 Reps
@10
3
Shrug (Barbell)
2 Sets
5-10 Reps
@10
4
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
5
Seated Row (Cable)
2 Sets
8-12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
7
Face Pull
2 Sets
10-15 Reps
@10
Day 4
1
Squat (Low Bar)
3 Sets
6-10 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
4
Good Morning
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
4-8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@10
3
AD Press
3 Sets
6-10 Reps
@10
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
10-15 Reps
@9.5
@10
@8
5
Skull Crusher
3 Sets
8-12 Reps
@10
6
Chest Fly (Cable)
3 Sets
10-15 Reps
@9
7A
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
7B
Front Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 3
1
JM Press
3 Sets
6-10 Reps
@10
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Bayesian Curl
3 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6
Hammer Curl
2 Sets
10-15 Reps
@10
7
Single Arm Pushdown
2 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
4-8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@10
3
AD Press
3 Sets
6-10 Reps
@10
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
10-15 Reps
@9.5
@10
@8
5
Skull Crusher
3 Sets
8-12 Reps
@10
6
Chest Fly (Cable)
3 Sets
10-15 Reps
@9
7A
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
7B
Front Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
2-5 Reps
1-5 Reps
@10
@10
@10
2
Barbell Row
3 Sets
6-10 Reps
@10
3
Shrug (Barbell)
2 Sets
5-10 Reps
@10
4
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
5
Seated Row (Cable)
2 Sets
8-12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
7
Face Pull
2 Sets
10-15 Reps
@10
Day 3
1
JM Press
3 Sets
6-10 Reps
@10
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Bayesian Curl
3 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6
Hammer Curl
2 Sets
10-15 Reps
@10
7
Single Arm Pushdown
2 Sets
10-15 Reps
@10
Day 4
1
Squat (Low Bar)
3 Sets
6-10 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
4
Good Morning
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
4-8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@10
3
AD Press
3 Sets
6-10 Reps
@10
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
10-15 Reps
@9.5
@10
@8
5
Skull Crusher
3 Sets
8-12 Reps
@10
6
Chest Fly (Cable)
3 Sets
10-15 Reps
@9
7A
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
7B
Front Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
2-5 Reps
1-5 Reps
@10
@10
@10
2
Barbell Row
3 Sets
6-10 Reps
@10
3
Shrug (Barbell)
2 Sets
5-10 Reps
@10
4
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
5
Seated Row (Cable)
2 Sets
8-12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
7
Face Pull
2 Sets
10-15 Reps
@10
Day 3
1
JM Press
3 Sets
6-10 Reps
@10
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Bayesian Curl
3 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6
Hammer Curl
2 Sets
10-15 Reps
@10
7
Single Arm Pushdown
2 Sets
10-15 Reps
@10
Day 4
1
Squat (Low Bar)
3 Sets
6-10 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
4
Good Morning
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
4-8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@10
3
AD Press
3 Sets
6-10 Reps
@10
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
10-15 Reps
@9.5
@10
@8
5
Skull Crusher
3 Sets
8-12 Reps
@10
6
Chest Fly (Cable)
3 Sets
10-15 Reps
@9
7A
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
7B
Front Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
2-5 Reps
1-5 Reps
@10
@10
@10
2
Barbell Row
3 Sets
6-10 Reps
@10
3
Shrug (Barbell)
2 Sets
5-10 Reps
@10
4
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
5
Seated Row (Cable)
2 Sets
8-12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
7
Face Pull
2 Sets
10-15 Reps
@10
Day 3
1
JM Press
3 Sets
6-10 Reps
@10
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Bayesian Curl
3 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6
Hammer Curl
2 Sets
10-15 Reps
@10
7
Single Arm Pushdown
2 Sets
10-15 Reps
@10
Day 4
1
Squat (Low Bar)
3 Sets
6-10 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
4
Good Morning
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
4-8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@10
3
AD Press
3 Sets
6-10 Reps
@10
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
10-15 Reps
@9.5
@10
@8
5
Skull Crusher
3 Sets
8-12 Reps
@10
6
Chest Fly (Cable)
3 Sets
10-15 Reps
@9
7A
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
7B
Front Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
2-5 Reps
1-5 Reps
@10
@10
@10
2
Barbell Row
3 Sets
6-10 Reps
@10
3
Shrug (Barbell)
2 Sets
5-10 Reps
@10
4
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
5
Seated Row (Cable)
2 Sets
8-12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
7
Face Pull
2 Sets
10-15 Reps
@10
Day 3
1
JM Press
3 Sets
6-10 Reps
@10
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Bayesian Curl
3 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6
Hammer Curl
2 Sets
10-15 Reps
@10
7
Single Arm Pushdown
2 Sets
10-15 Reps
@10
Day 4
1
Squat (Low Bar)
3 Sets
6-10 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
4
Good Morning
3 Sets
8-12 Reps
@10