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Powerbulding ODBS
by khairul naqiyuddin
1 athletes joined
Program Description
Aim for linear increase strength in powerlifting (overhead press, deadlift, bench press and barbell squat) and at the same time, some hypertrophy and isolation
Program Overview
Level
Intermediate, Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Feb 05, 2024 06:13
Last Edited
May 08, 2024 02:33
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Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
3 Sets
12 Reps
60%
3
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Seated Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
3 Sets
10-15 Reps
60%
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
3 Sets
10-15 Reps
60%
3
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Cable Crunch
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
3 Sets
10-15 Reps
60%
3
Incline Chest Press (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Face Pull
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Overhead Press (Barbell)
3 Sets
10-15 Reps
60%
3
Incline Chest Press (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Face Pull
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Deadlift (Barbell)
3 Sets
12 Reps
60%
3
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Seated Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Bench Press (Barbell)
3 Sets
10-15 Reps
60%
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Squat (Barbell)
3 Sets
10-15 Reps
60%
3
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Cable Crunch
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Overhead Press (Barbell)
3 Sets
10-15 Reps
60%
3
Incline Chest Press (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Face Pull
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Deadlift (Barbell)
3 Sets
12 Reps
60%
3
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Seated Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Bench Press (Barbell)
3 Sets
10-15 Reps
60%
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Squat (Barbell)
3 Sets
10-15 Reps
60%
3
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Cable Crunch
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
2
Overhead Press (Barbell)
3 Sets
10-15 Reps
60%
3
Incline Chest Press (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Face Pull
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
2
Deadlift (Barbell)
3 Sets
12 Reps
60%
3
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Seated Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
2
Bench Press (Barbell)
3 Sets
10-15 Reps
60%
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
2
Squat (Barbell)
3 Sets
10-15 Reps
60%
3
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Cable Crunch
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9