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Powerbuilding
by AGiufre
2 athletes joined
Program Description
Increase strength and size
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Jan 30, 2024 04:14
Last Edited
May 09, 2024 03:18
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Week 1
1 / 4 Weeks
Day 4
No exercises added to this day
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Chin-Up (Assisted)
3 Sets
12 Reps
Day 2
1
Bent Over Row (Barbell)
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Single Arm High Row (Cable)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Hammer Curl
3 Sets
12 Reps
6
Reverse Pec Deck
2 Sets
12 Reps
7
Rear DeltCable Flys
2 Sets
12 Reps
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Chest Press (Machine)
3 Sets
6 Reps
4
Lateral Raise (Cable)
3 Sets
12 Reps
5
Reverse Pec Deck
3 Sets
12 Reps
6
Cross Body Extension
2 Sets
12 Reps
7
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
4
Seated Wide-Grip Row (Cable)
2 Sets
12 Reps
5
Rear Delt Fly (Machine)
2 Sets
12 Reps
Day 7
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
2
Platz Squat
4 Sets
12 Reps
3
Hip Thrust (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lying Leg Curl
5 Sets
15 Reps
3
Leg Press (45 Degrees)
5 Sets
8 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Squat (Bodyweight)
1 Set
50 Reps
Day 2
1
Bent Over Row (Barbell)
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Single Arm High Row (Cable)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Hammer Curl
3 Sets
12 Reps
6
Reverse Pec Deck
2 Sets
12 Reps
7
Rear DeltCable Flys
2 Sets
12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Chest Press (Machine)
3 Sets
6 Reps
4
Lateral Raise (Cable)
3 Sets
12 Reps
5
Reverse Pec Deck
3 Sets
12 Reps
6
Cross Body Extension
2 Sets
12 Reps
7
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
2
Platz Squat
4 Sets
12 Reps
3
Hip Thrust (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Chin-Up (Assisted)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Lying Leg Curl
5 Sets
15 Reps
3
Leg Press (45 Degrees)
5 Sets
8 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Squat (Bodyweight)
1 Set
50 Reps
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
4
Seated Wide-Grip Row (Cable)
2 Sets
12 Reps
5
Rear Delt Fly (Machine)
2 Sets
12 Reps
Day 2
1
Bent Over Row (Barbell)
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Single Arm High Row (Cable)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Hammer Curl
3 Sets
12 Reps
6
Reverse Pec Deck
2 Sets
12 Reps
7
Rear DeltCable Flys
2 Sets
12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Chest Press (Machine)
3 Sets
6 Reps
4
Lateral Raise (Cable)
3 Sets
12 Reps
5
Reverse Pec Deck
3 Sets
12 Reps
6
Cross Body Extension
2 Sets
12 Reps
7
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
2
Platz Squat
4 Sets
12 Reps
3
Hip Thrust (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Chin-Up (Assisted)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Lying Leg Curl
5 Sets
15 Reps
3
Leg Press (45 Degrees)
5 Sets
8 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Squat (Bodyweight)
1 Set
50 Reps
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
90%
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
4
Seated Wide-Grip Row (Cable)
2 Sets
12 Reps
5
Rear Delt Fly (Machine)
2 Sets
12 Reps
Day 2
1
Bent Over Row (Barbell)
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Single Arm High Row (Cable)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Hammer Curl
3 Sets
12 Reps
6
Reverse Pec Deck
2 Sets
12 Reps
7
Rear DeltCable Flys
2 Sets
12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Chest Press (Machine)
3 Sets
6 Reps
4
Lateral Raise (Cable)
3 Sets
12 Reps
5
Reverse Pec Deck
3 Sets
12 Reps
6
Cross Body Extension
2 Sets
12 Reps
7
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
2
Platz Squat
4 Sets
12 Reps
3
Hip Thrust (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Chin-Up (Assisted)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Lying Leg Curl
5 Sets
15 Reps
3
Leg Press (45 Degrees)
5 Sets
8 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
4 Sets
12 Reps
6
Squat (Bodyweight)
1 Set
50 Reps
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
4
Seated Wide-Grip Row (Cable)
2 Sets
12 Reps
5
Rear Delt Fly (Machine)
2 Sets
12 Reps