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Powerbuilding V1
by Kevin B.
61 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
Jul 03, 2024 02:46
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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