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Powerbuilding V1
by Kevin B.
60 athletes joined
Program Description
Powerbuilding V1 Increase size & strength using both powerlifting and bodybuilding techniques. 12 week program with 5 Strength training days and 1 cardio/calves day.
Program Overview
Level
Intermediate, Advanced, Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jan 09, 2024 08:49
Last Edited
Jun 13, 2024 08:40
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
10+ Reps
@9
2
Squat (Barbell)
3 Sets
6 Reps
70%
3
Single Leg Press
3 Sets
10-15 Reps
@7
4
Leg Curl
3 Sets
15-20 Reps
@8
5
Leg Extension
3 Sets
15-20 Reps
@8
6
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 5
1
Front Squat (Barbell)
1 Set
10+ Reps
@9
2
Front Squat (Barbell)
3 Sets
6 Reps
70%
3
Squat (Barbell)
4 Sets
10 Reps
50%
4
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@7
5
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
10+ Reps
@9
2
Overhead Press (Barbell)
3 Sets
6 Reps
65%
3
Bench Press (Close Grip)
4 Sets
10 Reps
55%
4
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
@8
5
One Arm Lateral Raise (Cable)
3 Sets
15-20 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@8
7
Pec Deck (Machine)
3 Sets
15-20 Reps
@8
Day 3
1
Tempo Deadlift
4 Sets
8 Reps
60%
2
Pull-Up (Weighted)
4 Sets
6-10 Reps
@8.5
3
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
4
Seated Row (Cable)
3 Sets
15-20 Reps
@8
5
Hammer Curl
3 Sets
15-20 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@8
Day 6
1
Romanian Deadlift (Barbell)
4 Sets
10-15 Reps
@8
2
Bench Press (Barbell)
1 Set
10+ Reps
@9
3
Bench Press (Barbell)
3 Sets
6 Reps
65%
4
Dumbbell Row
3 Sets
15-20 Reps
@8.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@8.5
6
Skull Crusher
3 Sets
15-20 Reps
@8.5
7
Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
@8.5
Day 4
1
Standing Calf Raise
3 Sets
15-20 Reps
@8.5
Day 1
1
Squat (Barbell)
1 Set
8+ Reps
@9
2
Squat (Barbell)
3 Sets
5 Reps
75%
3
Single Leg Press
3 Sets
10-15 Reps
@7
4
Leg Curl
3 Sets
15-20 Reps
@8
5
Leg Extension
3 Sets
15-20 Reps
@8
6
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
8+ Reps
@9
2
Overhead Press (Barbell)
3 Sets
5 Reps
70%
3
Bench Press (Close Grip)
4 Sets
8 Reps
60%
4
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
@8
5
One Arm Lateral Raise (Cable)
3 Sets
15-20 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@8
7
Pec Deck (Machine)
3 Sets
15-20 Reps
@8
Day 3
1
Tempo Deadlift
5 Sets
8 Reps
60%
2
Pull-Up (Weighted)
4 Sets
6-10 Reps
@8.5
3
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
4
Seated Row (Cable)
3 Sets
15-20 Reps
@8
5
Hammer Curl
3 Sets
15-20 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@8
Day 4
1
Standing Calf Raise
3 Sets
15-20 Reps
@8.5
Day 5
1
Front Squat (Barbell)
1 Set
8+ Reps
@9
2
Front Squat (Barbell)
3 Sets
5 Reps
75%
3
Squat (Barbell)
4 Sets
8 Reps
60%
4
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@7
5
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 6
1
Romanian Deadlift (Barbell)
4 Sets
10-15 Reps
@8
2
Bench Press (Barbell)
1 Set
8+ Reps
@9
3
Bench Press (Barbell)
3 Sets
5 Reps
70%
4
Dumbbell Row
3 Sets
15-20 Reps
@8.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@8.5
6
Skull Crusher
3 Sets
15-20 Reps
@8.5
7
Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
@8.5
Day 1
1
Squat (Barbell)
1 Set
6+ Reps
@9
2
Squat (Barbell)
3 Sets
4 Reps
80%
3
Single Leg Press
3 Sets
10-15 Reps
@7
4
Leg Curl
3 Sets
15-20 Reps
@8
5
Leg Extension
3 Sets
15-20 Reps
@8
6
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
6+ Reps
@9
2
Overhead Press (Barbell)
3 Sets
4 Reps
75%
3
Bench Press (Close Grip)
5 Sets
6 Reps
65%
4
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
@8
5
One Arm Lateral Raise (Cable)
3 Sets
15-20 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@8
7
Pec Deck (Machine)
3 Sets
15-20 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
10 Reps
60%
2
Pull-Up (Weighted)
4 Sets
6-10 Reps
@8.5
3
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
4
Seated Row (Cable)
3 Sets
15-20 Reps
@8
5
Hammer Curl
3 Sets
15-20 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@8
Day 4
1
Standing Calf Raise
3 Sets
15-20 Reps
@8.5
Day 5
1
Front Squat (Barbell)
1 Set
6+ Reps
@9
2
Front Squat (Barbell)
3 Sets
4 Reps
80%
3
Squat (Barbell)
4 Sets
6 Reps
70%
4
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@7
5
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 6
1
Romanian Deadlift (Barbell)
4 Sets
10-15 Reps
@8
2
Bench Press (Barbell)
1 Set
6+ Reps
@9
3
Bench Press (Barbell)
3 Sets
4 Reps
75%
4
Dumbbell Row
3 Sets
15-20 Reps
@8.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@8.5
6
Skull Crusher
3 Sets
15-20 Reps
@8.5
7
Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
@8.5
Day 1
1
Squat (Barbell)
1 Set
4+ Reps
@9
2
Squat (Barbell)
3 Sets
3 Reps
85%
3
Hack Squat
3 Sets
6-10 Reps
@7
4
Leg Curl
3 Sets
10-15 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
6
Seated Calf Raise
3 Sets
10-15 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
4+ Reps
@9
2
Overhead Press (Barbell)
3 Sets
3 Reps
80%
3
Dip (Weighted)
4 Sets
6-10 Reps
@8.5
4
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
7
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
60%
2
Chin-Up (Weighted)
4 Sets
6-10 Reps
@8.5
3
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8.5
4
Seated Row (Cable)
3 Sets
10-15 Reps
@8.5
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@8.5
6
Face Pull
3 Sets
15-20 Reps
@8
Day 4
1
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
@8.5
Day 5
1
Front Squat (Barbell)
1 Set
4+ Reps
@9
2
Front Squat (Barbell)
3 Sets
3 Reps
85%
3
Squat (Barbell)
5 Sets
4 Reps
75%
4
Bulgarian Split Squat (Barbell)
3 Sets
6-10 Reps
@7
5
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Bench Press (Barbell)
1 Set
4+ Reps
@9
3
Bench Press (Barbell)
3 Sets
3 Reps
80%
4
Dumbbell Row
3 Sets
10-15 Reps
@8.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
6
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
@8
7
Incline Curl (Dumbbell)
1 Set
10-15 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2+ Reps
@9
2
Squat (Barbell)
4 Sets
2 Reps
85%
3
Hack Squat
3 Sets
6-10 Reps
@7
4
Leg Curl
3 Sets
10-15 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
6
Seated Calf Raise
3 Sets
10-15 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
2+ Reps
@9
2
Overhead Press (Barbell)
4 Sets
2 Reps
80%
3
Dip (Weighted)
4 Sets
6-10 Reps
@8.5
4
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
7
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
10+ Reps
@9.5
2
Chin-Up (Weighted)
4 Sets
6-10 Reps
@8.5
3
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8.5
4
Seated Row (Cable)
3 Sets
10-15 Reps
@8.5
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@8.5
6
Face Pull
3 Sets
15-20 Reps
@8
Day 4
1
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
@8.5
Day 5
1
Front Squat (Barbell)
1 Set
2+ Reps
@9
2
Front Squat (Barbell)
4 Sets
2 Reps
85%
3
Squat (Barbell)
7 Sets
2 Reps
80%
4
Bulgarian Split Squat (Barbell)
3 Sets
6-10 Reps
@7
5
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Bench Press (Barbell)
1 Set
2+ Reps
@9
3
Bench Press (Barbell)
4 Sets
2 Reps
80%
4
Dumbbell Row
3 Sets
10-15 Reps
@8.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
6
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
@8
7
Incline Curl (Dumbbell)
1 Set
10-15 Reps
@8
Day 1
1
Tempo Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
60%
65%
70%
2
Hack Squat
3 Sets
10 Reps
@6
3
Leg Curl
3 Sets
10-15 Reps
@8
4
Leg Extension
3 Sets
10-15 Reps
@8
5
Seated Calf Raise
3 Sets
10-15 Reps
@8
Day 2
1
Overhead Press (Barbell)
3 Sets
10 Reps
@7
2
Dip (Weighted)
3 Sets
10 Reps
@8
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
65%
70%
75%
80%
2
Chin-Up (Weighted)
4 Sets
6-10 Reps
@8.5
3
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8.5
4
Seated Row (Cable)
3 Sets
10-15 Reps
@8.5
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@8.5
6
Face Pull
3 Sets
15-20 Reps
@8
Day 4
1
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
@8.5
Day 5
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
60%
65%
70%
2
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
55%
60%
3
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
@6
4
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
2
Bench Press (Barbell)
1 Set
1+ Reps
@9
3
Dumbbell Row
3 Sets
10-15 Reps
@8.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
5
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
@8
6
Incline Curl (Dumbbell)
1 Set
10-15 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
6+ Reps
@9
2
Squat (Barbell)
5 Sets
3 Reps
85%
3
Single Leg Press
3 Sets
10-15 Reps
@8
4
Lying Leg Curl
3 Sets
15-20 Reps
@8
5
Leg Extension
3 Sets
15-20 Reps
@8
6
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
6+ Reps
@9
2
Overhead Press (Barbell)
5 Sets
3 Reps
85%
3
Bench Press (Close Grip)
5 Sets
6 Reps
70%
4
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8.5
5
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
@8
6
Front Raise
3 Sets
15-20 Reps
@8.5
7
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
@8.5
Day 3
1
Deadlift (Barbell)
3 Sets
3 Sets
5 Reps
4 Reps
75%
80%
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
@8.5
3
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
4
Seated Row (Cable)
3 Sets
15-20 Reps
@8.5
5
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
@8.5
6
Reverse Pec Deck
3 Sets
15-20 Reps
@8
Day 4
1
Standing Calf Raise
3 Sets
15-20 Reps
@8.5
Day 5
1
Front Squat (Barbell)
5 Sets
6 Reps
70%
2
Tempo Squat (Barbell)
1 Set
6+ Reps
@8
3A
Squat (Barbell)
3 Sets
5 Reps
70%
3B
Vertical Jump
3 Sets
5 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8
5
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 6
1
Power Snatch
1 Set
1+ Reps
85%
2
Power Snatch
5 Sets
5 Sets
5 Reps
3 Reps
55%
75%
3
Bench Press (Barbell)
1 Set
6+ Reps
@9
4
Bench Press (Barbell)
5 Sets
3 Reps
85%
5
Chest Supported Row (Dumbbell)
3 Sets
15-20 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@8.5
7
Skull Crusher
3 Sets
15-20 Reps
@8.5
8
Reverse Bicep Curl (EZ Bar)
1 Set
15-20 Reps
@8.5
Day 1
1
Squat (Barbell)
1 Set
4+ Reps
@9
2
Squat (Barbell)
5 Sets
2 Reps
85%
3
Single Leg Press
3 Sets
10-15 Reps
@8
4
Lying Leg Curl
3 Sets
15-20 Reps
@8
5
Leg Extension
3 Sets
15-20 Reps
@8
6
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
4+ Reps
@9
2
Overhead Press (Barbell)
5 Sets
2 Reps
85%
3
Bench Press (Close Grip)
5 Sets
5 Reps
75%
4
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8.5
5
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
@8
6
Front Raise
3 Sets
15-20 Reps
@8.5
7
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
3 Reps
1 Reps
5 Reps
3 Reps
1 Reps
75%
77%
80%
77%
80%
82%
80%
82%
85%
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
@8.5
3
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
4
Seated Row (Cable)
3 Sets
15-20 Reps
@8.5
5
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
@8.5
6
Reverse Pec Deck
3 Sets
15-20 Reps
@8
Day 4
1
Standing Calf Raise
3 Sets
15-20 Reps
@8.5
Day 6
1
Power Clean
8 Sets
1 Reps
60%
2
Bench Press (Barbell)
1 Set
4+ Reps
@9
3
Bench Press (Barbell)
5 Sets
2 Reps
85%
4
Chest Supported Row (Dumbbell)
3 Sets
15-20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@8.5
6
Skull Crusher
3 Sets
15-20 Reps
@8.5
7
Reverse Bicep Curl (EZ Bar)
1 Set
15-20 Reps
@8.5
Day 5
1
Front Squat (Barbell)
5 Sets
5 Reps
75%
2
Tempo Squat (Barbell)
1 Set
4+ Reps
@8
3A
Squat (Barbell)
3 Sets
5 Reps
72%
3B
Vertical Jump
3 Sets
5 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8
5
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2+ Reps
@9
2
Squat (Barbell)
5 Sets
1 Reps
85%
3
Single Leg Press
3 Sets
10-15 Reps
@8
4
Lying Leg Curl
3 Sets
15-20 Reps
@8
5
Leg Extension
3 Sets
15-20 Reps
@8
6
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
2+ Reps
@9
2
Overhead Press (Barbell)
5 Sets
1 Reps
85%
3
Bench Press (Close Grip)
4 Sets
4 Reps
80%
4
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8.5
5
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
@8
6
Front Raise
3 Sets
15-20 Reps
@8.5
7
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
@8.5
Day 4
1
Standing Calf Raise
3 Sets
15-20 Reps
@8.5
Day 5
1
Front Squat (Barbell)
5 Sets
4 Reps
80%
2
Tempo Squat (Barbell)
1 Set
4+ Reps
@8
3A
Squat (Barbell)
3 Sets
5 Reps
75%
3B
Vertical Jump
3 Sets
5 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8
5
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 6
1
Power Snatch
1 Set
1 Reps
85%
2
Bench Press (Barbell)
1 Set
2+ Reps
@9
3
Bench Press (Barbell)
5 Sets
1 Reps
85%
4
Chest Supported Row (Dumbbell)
3 Sets
15-20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@8.5
6
Skull Crusher
3 Sets
15-20 Reps
@8.5
7
Reverse Bicep Curl (EZ Bar)
1 Set
15-20 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
70%
75%
80%
85%
90%
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
@8.5
3
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
4
Seated Row (Cable)
3 Sets
15-20 Reps
@8.5
5
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
@8.5
6
Reverse Pec Deck
3 Sets
15-20 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
5+ Reps
@9
2
Squat (Barbell)
3 Sets
2 Reps
90%
3
Hack Squat
3 Sets
6-10 Reps
@8
4
Lying Leg Curl
3 Sets
10-15 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
6
Seated Calf Raise
3 Sets
10-15 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
5+ Reps
@9
2
Overhead Press (Barbell)
3 Sets
2 Reps
90%
3
Dip (Weighted)
4 Sets
6-10 Reps
@8.5
4
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8.5
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@8.5
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
5 Reps
75%
2
Chin-Up (Weighted)
4 Sets
6-10 Reps
@8.5
3
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
4
Seated Row (Cable)
3 Sets
10-15 Reps
@8.5
5
Hammer Curl
3 Sets
10-15 Reps
@8.5
6
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8
Day 4
1
Standing Calf Raise
3 Sets
10-15 Reps
@8.5
Day 5
1
Front Squat (Barbell)
6 Sets
3 Reps
85%
2
Tempo Squat (Barbell)
1 Set
5+ Reps
@8
3A
Squat (Barbell)
3 Sets
5 Reps
75%
3B
Vertical Jump
3 Sets
5 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
@8
5
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 6
1
Power Clean
1 Set
1 Reps
85%
2
Bench Press (Barbell)
1 Set
5+ Reps
@9
3
Bench Press (Barbell)
3 Sets
2 Reps
90%
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
6
Skull Crusher
3 Sets
10-15 Reps
@8.5
7
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8.5
Day 1
1
Squat (Barbell)
1 Set
3+ Reps
@9
2
Squat (Barbell)
3 Sets
1 Reps
90%
3
Hack Squat
3 Sets
6-10 Reps
@8
4
Lying Leg Curl
3 Sets
10-15 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
6
Seated Calf Raise
3 Sets
10-15 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
3+ Reps
@9
2
Overhead Press (Barbell)
3 Sets
1 Reps
90%
3
Dip (Weighted)
4 Sets
6-10 Reps
@8.5
4
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8.5
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@8.5
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
5 Reps
75%
2
Chin-Up (Weighted)
4 Sets
6-10 Reps
@8.5
3
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
4
Seated Row (Cable)
3 Sets
10-15 Reps
@8.5
5
Hammer Curl
3 Sets
10-15 Reps
@8.5
6
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8
Day 4
1
Standing Calf Raise
3 Sets
10-15 Reps
@8.5
Day 5
1
Front Squat (Barbell)
7 Sets
2 Reps
85%
2
Tempo Squat (Barbell)
1 Set
3+ Reps
@8
3A
Squat (Barbell)
3 Sets
5 Reps
70%
3B
Vertical Jump
3 Sets
5 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
@8
5
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 6
1
Power Snatch
1 Set
1 Reps
85%
2
Bench Press (Barbell)
1 Set
3+ Reps
@9
3
Bench Press (Barbell)
3 Sets
1 Reps
90%
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
6
Skull Crusher
3 Sets
10-15 Reps
@8.5
7
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8.5
Day 1
1
Squat (Barbell)
1 Set
1+ Reps
@10
2
Hack Squat
3 Sets
10 Reps
@7
3
Lying Leg Curl
3 Sets
10-15 Reps
@8
4
Leg Extension
3 Sets
10-15 Reps
@8
5
Seated Calf Raise
3 Sets
10-15 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1+ Reps
@9
2
Overhead Press (Barbell)
3 Sets
8 Reps
65%
3
Dip (Weighted)
3 Sets
6-10 Reps
@8
4
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8.5
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@8.5
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
5 Reps
75%
2
Chin-Up (Weighted)
4 Sets
6-10 Reps
@8.5
3
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
4
Seated Row (Cable)
3 Sets
10-15 Reps
@8.5
5
Hammer Curl
3 Sets
10-15 Reps
@8.5
6
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8
Day 4
1
Standing Calf Raise
3 Sets
10-15 Reps
@8.5
Day 5
1
Front Squat (Barbell)
1 Set
1+ Reps
@10
2A
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
50%
55%
60%
2B
Wall Sit
3 Sets
1 mins
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@6.5
4
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 6
1
Power Clean
1 Set
1 Reps
85%
2
Bench Press (Barbell)
1 Set
1+ Reps
@9
3
Bench Press (Barbell)
3 Sets
8 Reps
65%
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@6
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8.5
6
Skull Crusher
3 Sets
10-15 Reps
@8.5
7
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8.5