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Powerbuilding 5x5
by Sam.Tsang
1 athletes joined
Program Description
Increase Squat, Bench, Deadlift and Barbell row strength and muscle mass
Program Overview
Level
Novice, Intermediate, Beginner, Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
May 23, 2024 12:06
Last Edited
Jun 08, 2024 11:31
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Week 1
1 / 6 Weeks
Day 1
1
Barbell Row
5 Sets
5 Reps
80%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Sumo Deadlift (Paused)
3 Sets
6 Reps
@7
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
4
Hip Adductor (Machine)
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
T-Bar Row
3 Sets
8 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
4
Dip (Weighted)
3 Sets
8 Reps
@7
Day 4
1
Sumo Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Squat (Paused)
3 Sets
6 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
4
Chin-Up (Weighted)
3 Sets
8 Reps
@7
Day 5
1
Bench Press (Close Grip)
5 Sets
5 Reps
80%
2
Tricep Extension (Cable)
3 Sets
12 Reps
@8
3
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@7
4
Hammer Curl
3 Sets
12 Reps
@8
5
Lateral Raise (Machine)
3 Sets
10 Reps
@7
6
Face Pull
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
82%
2
T-Bar Row
3 Sets
8 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
4
Dip (Weighted)
3 Sets
8 Reps
@7
Day 5
1
Bench Press (Close Grip)
5 Sets
5 Reps
82%
2
Tricep Extension (Cable)
3 Sets
12 Reps
@8
3
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@7
4
Hammer Curl
3 Sets
12 Reps
@8
5
Lateral Raise (Machine)
3 Sets
10 Reps
@7
6
Face Pull
3 Sets
12 Reps
@8
Day 1
1
Barbell Row
5 Sets
5 Reps
83%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
83%
2
Sumo Deadlift (Paused)
3 Sets
6 Reps
@7
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
4
Hip Adductor (Machine)
3 Sets
15 Reps
@8
Day 4
1
Sumo Deadlift (Barbell)
5 Sets
5 Reps
83%
2
Squat (Paused)
3 Sets
6 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
4
Chin-Up (Weighted)
3 Sets
8 Reps
@7
Day 5
1
Bench Press (Close Grip)
5 Sets
5 Reps
84%
2
Tricep Extension (Cable)
3 Sets
13 Reps
@8.5
3
Bicep Curl (EZ Bar)
3 Sets
9 Reps
@8
4
Hammer Curl
3 Sets
13 Reps
@8.5
5
Lateral Raise (Machine)
3 Sets
11 Reps
@8
6
Face Pull
3 Sets
13 Reps
@8.5
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
84%
2
T-Bar Row
3 Sets
9 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
11 Reps
@8
4
Dip (Weighted)
3 Sets
9 Reps
@8
Day 1
1
Barbell Row
5 Sets
5 Reps
86%
2
Incline Bench Press (Dumbbell)
3 Sets
9 Reps
@8
3
Lat Pulldown
3 Sets
11 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
13 Reps
@8.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
86%
2
Sumo Deadlift (Paused)
3 Sets
7 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
11 Reps
@8
4
Hip Adductor (Machine)
3 Sets
16 Reps
@8.5
Day 4
1
Sumo Deadlift (Barbell)
5 Sets
5 Reps
86%
2
Squat (Paused)
3 Sets
7 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
11 Reps
@8
4
Chin-Up (Weighted)
3 Sets
9 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
86%
2
T-Bar Row
3 Sets
9 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
11 Reps
@8
4
Dip (Weighted)
3 Sets
9 Reps
@8
Day 5
1
Bench Press (Close Grip)
5 Sets
5 Reps
86%
2
Tricep Extension (Cable)
3 Sets
13 Reps
@8.5
3
Bicep Curl (EZ Bar)
3 Sets
9 Reps
@8
4
Hammer Curl
3 Sets
13 Reps
@8.5
5
Lateral Raise (Machine)
3 Sets
11 Reps
@8
6
Face Pull
3 Sets
13 Reps
@8.5
Day 1
1
Barbell Row
5 Sets
5 Reps
89%
2
Incline Bench Press (Dumbbell)
3 Sets
9 Reps
@8
3
Lat Pulldown
3 Sets
11 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
13 Reps
@8.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
89%
2
Sumo Deadlift (Paused)
3 Sets
7 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
11 Reps
@8
4
Hip Adductor (Machine)
3 Sets
16 Reps
@8.5
Day 4
1
Sumo Deadlift (Barbell)
5 Sets
5 Reps
89%
2
Squat (Paused)
3 Sets
7 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
11 Reps
@8
4
Chin-Up (Weighted)
3 Sets
9 Reps
@8
Day 1
1
Barbell Row
1 Set
AMRAP
92%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Rear Delt Fly (Machine)
3 Sets
14 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
AMRAP
92%
2
Sumo Deadlift (Paused)
3 Sets
8 Reps
@9
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@9
4
Hip Adductor (Machine)
3 Sets
17 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
AMRAP
88%
2
T-Bar Row
3 Sets
10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
4
Dip (Weighted)
3 Sets
10 Reps
@9
Day 4
1
Sumo Deadlift (Barbell)
1 Set
AMRAP
92%
2
Squat (Paused)
3 Sets
8 Reps
@9
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@9
4
Chin-Up (Weighted)
3 Sets
10 Reps
@9
Day 5
1
Bench Press (Close Grip)
1 Set
AMRAP
88%
2
Tricep Extension (Cable)
3 Sets
14 Reps
@9
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
4
Hammer Curl
3 Sets
14 Reps
@9
5
Lateral Raise (Machine)
3 Sets
12 Reps
@9
6
Face Pull
3 Sets
14 Reps
@9
Day 1
1
Barbell Row
5 Sets
3 Reps
80%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@6
3
Lat Pulldown
3 Sets
10 Reps
@6
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
@7
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
80%
2
Sumo Deadlift (Paused)
3 Sets
6 Reps
@6
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@6
4
Hip Adductor (Machine)
3 Sets
15 Reps
@7
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
80%
2
T-Bar Row
3 Sets
8 Reps
@6
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6
4
Dip (Weighted)
3 Sets
8 Reps
@6
Day 4
1
Sumo Deadlift (Barbell)
5 Sets
3 Reps
80%
2
Squat (Paused)
3 Sets
6 Reps
@6
3
Hip Thrust (Barbell)
3 Sets
10 Reps
@6
4
Chin-Up (Weighted)
3 Sets
8 Reps
@6
Day 5
1
Bench Press (Close Grip)
5 Sets
3 Reps
80%
2
Tricep Extension (Cable)
3 Sets
12 Reps
@7
3
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@6
4
Hammer Curl
3 Sets
12 Reps
@7
5
Lateral Raise (Machine)
3 Sets
10 Reps
@6
6
Face Pull
3 Sets
12 Reps
@7