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Powerbuilding ppl
by Thomas O.
Program Description
4 weeks to get strong(can repeat)
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
120 minutes
Created
May 05, 2024 01:21
Last Edited
May 09, 2024 03:14
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Week 1
1 / 4 Weeks
Day 6
1
Squat (Barbell)
3 Sets
6-10 Reps
@7
2
Hack Squat
2 Sets
12-15 Reps
@10
3
Good Morning
2 Sets
6-10 Reps
@8
4
Leg Extension
2 Sets
15-20 Reps
@10
5
Walking Lunge
2 Sets
7 Reps
@10
6
Straight Leg Calf Raise
3 Sets
15-20 Reps
@6-10
Day 1
1
Barbell Row
3 Sets
8-12 Reps
@8-10
2
Lat Pulldown
3 Sets
8-12 Reps
@10
3
T-Bar Row
3 Sets
8-12 Reps
@10
4
Pullover (Dumbbell)
1 Set
15-20 Reps
@10
5
High Row
3 Sets
12-15 Reps
@8
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
7
Hammer Curl
2 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@6-8
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@8
3
JM Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Chest Fly (Cable)
2 Sets
15-20 Reps
@10
5
Front Raise
2 Sets
15-20 Reps
@10
6
Upright Row (Cable)
4 Sets
12-15 Reps
@10
7
Tricep Kickback
3 Sets
8-12 Reps
@10
8
Katana Extension
2 Sets
8-12 Reps
@10
Day 3
1
Seated Hamstring Curl
2 Sets
8-12 Reps
@8
2
Squat (Paused)
5 Sets
5 Reps
@6
3
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8-10
4
Back Extension
2 Sets
AMRAP
@10
5
Split Squat (Dumbbell)
3 Sets
6-10 Reps
@10
6
Leg Extension
2 Sets
15-20 Reps
@10
Day 4
1
Pull-Up (Assisted)
3 Sets
8-12 Reps
@8
2
Deadlift (Barbell)
5 Sets
5 Reps
@6-10
3
Single Arm Row (Dumbbell)
2 Sets
12-15 Reps
@10
4
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
5
Seated Row (Machine)
3 Sets
8-12 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@10
7
Bayesian Curl
2 Sets
10-15 Reps
@10
Day 5
1
Bench Press (Barbell)
5 Sets
5 Reps
@6-10
2
Military Press (Barbell)
2 Sets
5-8 Reps
@10
3
Chest Fly (Cable)
2 Sets
15-20 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
6
Lateral Raise (Cable)
4 Sets
12-15 Reps
@10
7
JM Press
3 Sets
8-12 Reps
@8
8
French Press
2 Sets
8-12 Reps
@10
Day 1
1
Barbell Row
3 Sets
8-12 Reps
@8-10
2
Lat Pulldown
3 Sets
8-12 Reps
@10
3
T-Bar Row
3 Sets
8-12 Reps
@10
4
Pullover (Dumbbell)
1 Set
15-20 Reps
@10
5
High Row
3 Sets
12-15 Reps
@8
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
7
Hammer Curl
2 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@6-8
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@8
3
JM Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Chest Fly (Cable)
2 Sets
15-20 Reps
@10
5
Front Raise
2 Sets
15-20 Reps
@10
6
Upright Row (Cable)
4 Sets
12-15 Reps
@10
7
Tricep Kickback
3 Sets
8-12 Reps
@10
8
Katana Extension
2 Sets
8-12 Reps
@10
Day 3
1
Seated Hamstring Curl
2 Sets
8-12 Reps
@8
2
Squat (Paused)
5 Sets
5 Reps
@6
3
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8-10
4
Back Extension
2 Sets
AMRAP
@10
5
Split Squat (Dumbbell)
3 Sets
6-10 Reps
@10
6
Leg Extension
2 Sets
15-20 Reps
@10
Day 4
1
Pull-Up (Assisted)
3 Sets
8-12 Reps
@8
2
Deadlift (Barbell)
5 Sets
5 Reps
@6-10
3
Single Arm Row (Dumbbell)
2 Sets
12-15 Reps
@10
4
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
5
Seated Row (Machine)
3 Sets
8-12 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@10
7
Bayesian Curl
2 Sets
10-15 Reps
@10
Day 5
1
Bench Press (Barbell)
5 Sets
5 Reps
@6-10
2
Military Press (Barbell)
2 Sets
5-8 Reps
@10
3
Chest Fly (Cable)
2 Sets
15-20 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
6
Lateral Raise (Cable)
4 Sets
12-15 Reps
@10
7
JM Press
3 Sets
8-12 Reps
@8
8
French Press
2 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
3 Sets
6-10 Reps
@7
2
Hack Squat
2 Sets
12-15 Reps
@10
3
Good Morning
2 Sets
6-10 Reps
@8
4
Leg Extension
2 Sets
15-20 Reps
@10
5
Walking Lunge
2 Sets
7 Reps
@10
6
Straight Leg Calf Raise
3 Sets
15-20 Reps
@6-10
Day 1
1
Barbell Row
3 Sets
8-12 Reps
@8-10
2
Lat Pulldown
3 Sets
8-12 Reps
@10
3
T-Bar Row
3 Sets
8-12 Reps
@10
4
Pullover (Dumbbell)
1 Set
15-20 Reps
@10
5
High Row
3 Sets
12-15 Reps
@8
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
7
Hammer Curl
2 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@6-8
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@8
3
JM Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Chest Fly (Cable)
2 Sets
15-20 Reps
@10
5
Front Raise
2 Sets
15-20 Reps
@10
6
Upright Row (Cable)
4 Sets
12-15 Reps
@10
7
Tricep Kickback
3 Sets
8-12 Reps
@10
8
Katana Extension
2 Sets
8-12 Reps
@10
Day 3
1
Seated Hamstring Curl
2 Sets
8-12 Reps
@8
2
Squat (Paused)
5 Sets
5 Reps
@6
3
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8-10
4
Back Extension
2 Sets
AMRAP
@10
5
Split Squat (Dumbbell)
3 Sets
6-10 Reps
@10
6
Leg Extension
2 Sets
15-20 Reps
@10
Day 4
1
Pull-Up (Assisted)
3 Sets
8-12 Reps
@8
2
Deadlift (Barbell)
5 Sets
5 Reps
@6-10
3
Single Arm Row (Dumbbell)
2 Sets
12-15 Reps
@10
4
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
5
Seated Row (Machine)
3 Sets
8-12 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@10
7
Bayesian Curl
2 Sets
10-15 Reps
@10
Day 5
1
Bench Press (Barbell)
5 Sets
5 Reps
@6-10
2
Military Press (Barbell)
2 Sets
5-8 Reps
@10
3
Chest Fly (Cable)
2 Sets
15-20 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
6
Lateral Raise (Cable)
4 Sets
12-15 Reps
@10
7
JM Press
3 Sets
8-12 Reps
@8
8
French Press
2 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
3 Sets
6-10 Reps
@7
2
Hack Squat
2 Sets
12-15 Reps
@10
3
Good Morning
2 Sets
6-10 Reps
@8
4
Leg Extension
2 Sets
15-20 Reps
@10
5
Walking Lunge
2 Sets
7 Reps
@10
6
Straight Leg Calf Raise
3 Sets
15-20 Reps
@6-10
Day 1
1
Barbell Row
3 Sets
8-12 Reps
@8-10
2
Lat Pulldown
3 Sets
8-12 Reps
@10
3
T-Bar Row
3 Sets
8-12 Reps
@10
4
Pullover (Dumbbell)
1 Set
15-20 Reps
@10
5
High Row
3 Sets
12-15 Reps
@8
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
7
Hammer Curl
2 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@6-8
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@8
3
JM Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Chest Fly (Cable)
2 Sets
15-20 Reps
@10
5
Front Raise
2 Sets
15-20 Reps
@10
6
Upright Row (Cable)
4 Sets
12-15 Reps
@10
7
Tricep Kickback
3 Sets
8-12 Reps
@10
8
Katana Extension
2 Sets
8-12 Reps
@10
Day 3
1
Seated Hamstring Curl
2 Sets
8-12 Reps
@8
2
Squat (Paused)
5 Sets
5 Reps
@6
3
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8-10
4
Back Extension
2 Sets
AMRAP
@10
5
Split Squat (Dumbbell)
3 Sets
6-10 Reps
@10
6
Leg Extension
2 Sets
15-20 Reps
@10
Day 4
1
Pull-Up (Assisted)
3 Sets
8-12 Reps
@8
2
Deadlift (Barbell)
5 Sets
5 Reps
@6-10
3
Single Arm Row (Dumbbell)
2 Sets
12-15 Reps
@10
4
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
5
Seated Row (Machine)
3 Sets
8-12 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@10
7
Bayesian Curl
2 Sets
10-15 Reps
@10
Day 5
1
Bench Press (Barbell)
5 Sets
5 Reps
@6-10
2
Military Press (Barbell)
2 Sets
5-8 Reps
@10
3
Chest Fly (Cable)
2 Sets
15-20 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
6
Lateral Raise (Cable)
4 Sets
12-15 Reps
@10
7
JM Press
3 Sets
8-12 Reps
@8
8
French Press
2 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
3 Sets
6-10 Reps
@7
2
Hack Squat
2 Sets
12-15 Reps
@10
3
Good Morning
2 Sets
6-10 Reps
@8
4
Leg Extension
2 Sets
15-20 Reps
@10
5
Walking Lunge
2 Sets
7 Reps
@10
6
Straight Leg Calf Raise
3 Sets
15-20 Reps
@6-10