Powerbuilding Training
by Shiladitya Ghosh
1 athletes joined
Program Description
Build strength, muscle and aesthetic physique
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
May 22, 2024 11:54
Last Edited
Jun 03, 2024 11:57
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
3
Chest Fly (Machine)3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)3 Sets
10 Reps
7
Front Raise3 Sets
10 Reps
8
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)3 Sets
10 Reps
Day 2
1
Squat (Barbell)2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Leg Extension3 Sets
10 Reps
3
Leg Curl3 Sets
10 Reps
4
Leg Press3 Sets
10 Reps
5
Hip Thrust (Dumbbell)3 Sets
10 Reps
6
Shadow Boxing3 Sets
100 Reps
7
Shadow Kick Boxing3 Sets
50 Reps
8
Shadow Boxing1 Set
1 Set
1 Set
1 mins
2 mins
3 mins
Day 4
1
Bench Press (Barbell)2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
3
Chest Fly (Machine)3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)3 Sets
10 Reps
7
Front Raise3 Sets
10 Reps
8
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)3 Sets
10 Reps
Day 5
1
Squat (Barbell)2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Reverse Abs Crunch (Bodyweight)3 Sets
12 Reps
3
Wood Chop3 Sets
12 Reps
4
Cable Crunch3 Sets
10 Reps
5
Plank2 Sets
1 Set
30 secs
45 secs
6
Shadow Boxing1 Set
20 mins
Day 3
1
Deadlift (Barbell)2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)3 Sets
10 Reps
4
Lat Pulldown2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)3 Sets
10 Reps
7
Back Extension (Weighted)3 Sets
10 Reps
8
Shrug (Barbell)3 Sets
10 Reps
9
Preacher Curl (Barbell)1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl3 Sets
10 Reps
Day 6
1
Deadlift (Barbell)2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)3 Sets
10 Reps
4
Lat Pulldown2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)3 Sets
10 Reps
7
Back Extension (Weighted)3 Sets
10 Reps
8
Shrug (Barbell)3 Sets
10 Reps
9
Preacher Curl (Barbell)1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl3 Sets
10 Reps