Program Description
Accessories to combine with powerlifting goals to create a powerbuilding program.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedMay 15, 2024 06:59
- Last EditedMay 15, 2024 06:25
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 8
2
Pec Deck (Machine)
2
12-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 8
2
Pec Deck (Machine)
2
12-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 8
2
Pec Deck (Machine)
2
12-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 8
2
Pec Deck (Machine)
2
12-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 8
2
Pec Deck (Machine)
2
12-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 8
2
Pec Deck (Machine)
2
12-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
RPE 8
2
JM Press
3
15 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 9
4
Tricep Kickback
2
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
RPE 8
2
JM Press
3
15 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 9
4
Tricep Kickback
2
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
RPE 8
2
JM Press
3
15 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 9
4
Tricep Kickback
2
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
RPE 8
2
JM Press
3
15 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 9
4
Tricep Kickback
2
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
RPE 8
2
JM Press
3
15 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 9
4
Tricep Kickback
2
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
RPE 8
2
JM Press
3
15 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 9
4
Tricep Kickback
2
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
4
10 reps
RPE 9
4
Front Lever
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
4
10 reps
RPE 9
4
Front Lever
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
4
10 reps
RPE 9
4
Front Lever
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
4
10 reps
RPE 9
4
Front Lever
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
4
10 reps
RPE 9
4
Front Lever
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
4
10 reps
RPE 9
4
Front Lever
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 8.5
2
Dead Hang
3
AMRAP
RPE 9
3
Suitcase Carry
3
1 mins
RPE 8
4A
Neck Flexion
2
10 reps
RPE 8
4B
Neck Extension
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 8.5
2
Dead Hang
3
AMRAP
RPE 9
3
Suitcase Carry
3
1 mins
RPE 8
4A
Neck Flexion
2
10 reps
RPE 8
4B
Neck Extension
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 8.5
2
Dead Hang
3
AMRAP
RPE 9
3
Suitcase Carry
3
1 mins
RPE 8
4A
Neck Flexion
2
10 reps
RPE 8
4B
Neck Extension
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 8.5
2
Dead Hang
3
AMRAP
RPE 9
3
Suitcase Carry
3
1 mins
RPE 8
4A
Neck Flexion
2
10 reps
RPE 8
4B
Neck Extension
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 8.5
2
Dead Hang
3
AMRAP
RPE 9
3
Suitcase Carry
3
1 mins
RPE 8
4A
Neck Flexion
2
10 reps
RPE 8
4B
Neck Extension
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 8.5
2
Dead Hang
3
AMRAP
RPE 9
3
Suitcase Carry
3
1 mins
RPE 8
4A
Neck Flexion
2
10 reps
RPE 8
4B
Neck Extension
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
RPE 8
2
Belt Squat
1
1
12 reps
12 reps
RPE 8.5
RPE 9
3
Leg Curl
3
1
15 reps
15 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Front Lever
4
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
RPE 8
2
Belt Squat
1
1
12 reps
12 reps
RPE 8.5
RPE 9
3
Leg Curl
3
1
15 reps
15 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Front Lever
4
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
RPE 8
2
Belt Squat
1
1
12 reps
12 reps
RPE 8.5
RPE 9
3
Leg Curl
3
1
15 reps
15 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Front Lever
4
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
RPE 8
2
Belt Squat
1
1
12 reps
12 reps
RPE 8.5
RPE 9
3
Leg Curl
3
1
15 reps
15 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Front Lever
4
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
RPE 8
2
Belt Squat
1
1
12 reps
12 reps
RPE 8.5
RPE 9
3
Leg Curl
3
1
15 reps
15 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Front Lever
4
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
RPE 8
2
Belt Squat
1
1
12 reps
12 reps
RPE 8.5
RPE 9
3
Leg Curl
3
1
15 reps
15 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Front Lever
4
1 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
RPE 8
2
JM Press
3
15 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 9
4
Tricep Kickback
2
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
RPE 8
2
JM Press
3
15 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 9
4
Tricep Kickback
2
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
RPE 8
2
JM Press
3
15 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 9
4
Tricep Kickback
2
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
RPE 8
2
JM Press
3
15 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 9
4
Tricep Kickback
2
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
RPE 8
2
JM Press
3
15 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 9
4
Tricep Kickback
2
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
RPE 8
2
JM Press
3
15 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 9
4
Tricep Kickback
2
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 10
Week 1
1 / 6 Weeks
Day 2
1
Bicep Curl (Barbell)3 Sets
15 Reps
@8
2
JM Press3 Sets
15 Reps
@8
3
Bayesian Curl2 Sets
10 Reps
@9
4
Tricep Kickback2 Sets
10 Reps
@9
5
Standing Calf Raise4 Sets
10 Reps
@10
Day 6
1
Bicep Curl (Barbell)3 Sets
15 Reps
@8
2
JM Press3 Sets
15 Reps
@8
3
Bayesian Curl2 Sets
10 Reps
@9
4
Tricep Kickback2 Sets
10 Reps
@9
5
Standing Calf Raise4 Sets
10 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)2 Sets
10-12 Reps
@8
2
Pec Deck (Machine)2 Sets
12-15 Reps
@8
3
Lateral Raise (Dumbbell)2 Sets
6-8 Reps
@9
4
Lateral Raise (Cable)2 Sets
10-12 Reps
@9
Day 3
1
Pull-Up (Bodyweight)3 Sets
AMRAP
@9
2
Chest Supported Row (Machine)3 Sets
10-12 Reps
@8
3
Rear Delt Fly (Machine)4 Sets
10 Reps
@9
4
Front Lever3 Sets
1-2 mins
@9
Day 5
1
Split Squat (Smith Machine)3 Sets
10 Reps
@8
2
Belt Squat1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
3
Leg Curl3 Sets
1 Set
15 Reps
15 Reps
@9
@10
4
Hip Adductor (Machine)1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Front Lever4 Sets
1 mins
@8
Day 4
1
Lateral Raise (Cable)3 Sets
12 Reps
@8.5
2
Dead Hang3 Sets
AMRAP
@9
3
Suitcase Carry3 Sets
1 mins
@8
4A
Neck Flexion2 Sets
10 Reps
@8
4B
Neck Extension2 Sets
10 Reps
@8