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Powerbuilding x Calesthenics
by Joshua S.
5 athletes joined
Program Description
Create the most relative and Powerlifting based strength in the three Main exercises. While also implying the trainingprinciples from Mike Mentzer.(At least 2 Days of Rest between workouts.) The Programm can be used indefinitly so not just 3 weeks.
Program Overview
Level
Intermediate
Goal
Powerlifting, Bodyweight Fitness, Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
80 minutes
Created
Apr 07, 2024 04:12
Last Edited
May 21, 2024 03:52
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Week 1
1 / 3 Weeks
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
4 Reps
3 Reps
1 Reps
@6
@6
@6.5
@8
@10
2
Squat (Paused)
2 Sets
10 Reps
@9.5
3
Hamstring Curl
2 Sets
10 Reps
@9.5
4
Seated Calf Raise
2 Sets
10 Reps
@9.5
5
Decline Crunch (Weighted)
1 Set
10 Reps
@9.5
6
Hanging Leg Raise
1 Set
10 Reps
@9.5
7
Plank
1 Set
2 mins
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
4 Reps
3 Reps
1 Reps
@6
@6.5
@7
@8
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@10
3
Lat Pulldown
2 Sets
10 Reps
@6
4
Pull-Up (Weighted)
2 Sets
10 Reps
@10
5
Barbell Row
1 Set
1 Set
5 Reps
10 Reps
@6
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
4 Reps
3 Reps
1 Reps
@6
@6.5
@7
@8
@10
2
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
1 Reps
@6
@9.5
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@9.5
4
Chin-Up (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@6
@9.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
4 Reps
3 Reps
1 Reps
@6
@6.5
@7
@8
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@10
3
Lat Pulldown
2 Sets
10 Reps
@6
4
Pull-Up (Weighted)
2 Sets
10 Reps
@10
5
Barbell Row
1 Set
1 Set
5 Reps
10 Reps
@6
@10
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
4 Reps
3 Reps
1 Reps
@6
@6
@6.5
@8
@10
2
Squat (Paused)
2 Sets
10 Reps
@9.5
3
Hamstring Curl
2 Sets
10 Reps
@9.5
4
Seated Calf Raise
2 Sets
10 Reps
@9.5
5
Decline Crunch (Weighted)
1 Set
10 Reps
@9.5
6
Hanging Leg Raise
1 Set
10 Reps
@9.5
7
Plank
1 Set
2 mins
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
4 Reps
3 Reps
1 Reps
@6
@6.5
@7
@8
@10
2
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
1 Reps
@6
@9.5
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@9.5
4
Chin-Up (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@6
@9.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
4 Reps
3 Reps
1 Reps
@6
@6.5
@7
@8
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@10
3
Lat Pulldown
2 Sets
10 Reps
@6
4
Pull-Up (Weighted)
2 Sets
10 Reps
@10
5
Barbell Row
1 Set
1 Set
5 Reps
10 Reps
@6
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
4 Reps
3 Reps
1 Reps
@6
@6.5
@7
@8
@10
2
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
1 Reps
@6
@9.5
@10
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@9.5
4
Chin-Up (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@6
@9.5
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
4 Reps
3 Reps
1 Reps
@6
@6.5
@7
@8
@10
2
Squat (Paused)
1 Set
2 Sets
10 Reps
10 Reps
@6
@9.5
3
Hamstring Curl
2 Sets
10 Reps
@9.5
4
Seated Calf Raise
1 Set
2 Sets
10 Reps
10 Reps
@6.5
@9.5
5
Decline Crunch (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@6
@9.5
6
Hanging Leg Raise
1 Set
1 Set
10 Reps
10 Reps
@7
@9.5
7
Plank
2 Sets
2 mins
@10