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Powerlifting accessories
by Harsh Kaushik
Program Description
Accessories to combine with powerlifting goals to create a powerbuilding program.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
May 15, 2024 06:59
Last Edited
May 15, 2024 06:25
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Week 1
1 / 6 Weeks
Day 2
1
Bicep Curl (Barbell)
3 Sets
15 Reps
@8
2
JM Press
3 Sets
15 Reps
@8
3
Bayesian Curl
2 Sets
10 Reps
@9
4
Tricep Kickback
2 Sets
10 Reps
@9
5
Standing Calf Raise
4 Sets
10 Reps
@10
Day 6
1
Bicep Curl (Barbell)
3 Sets
15 Reps
@8
2
JM Press
3 Sets
15 Reps
@8
3
Bayesian Curl
2 Sets
10 Reps
@9
4
Tricep Kickback
2 Sets
10 Reps
@9
5
Standing Calf Raise
4 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 Lever
3 Sets
1-2 mins
@9
Day 5
1
Split Squat (Smith Machine)
3 Sets
10 Reps
@8
2
Belt Squat
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
3
Leg Curl
3 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 Lever
4 Sets
1 mins
@8
Day 4
1
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
2
Dead Hang
3 Sets
AMRAP
@9
3
Suitcase Carry
3 Sets
1 mins
@8
4A
Neck Flexion
2 Sets
10 Reps
@8
4B
Neck Extension
2 Sets
10 Reps
@8
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 2
1
Bicep Curl (Barbell)
3 Sets
15 Reps
@8
2
JM Press
3 Sets
15 Reps
@8
3
Bayesian Curl
2 Sets
10 Reps
@9
4
Tricep Kickback
2 Sets
10 Reps
@9
5
Standing Calf Raise
4 Sets
10 Reps
@10
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 Lever
3 Sets
1-2 mins
@9
Day 4
1
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
2
Dead Hang
3 Sets
AMRAP
@9
3
Suitcase Carry
3 Sets
1 mins
@8
4A
Neck Flexion
2 Sets
10 Reps
@8
4B
Neck Extension
2 Sets
10 Reps
@8
Day 5
1
Split Squat (Smith Machine)
3 Sets
10 Reps
@8
2
Belt Squat
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
3
Leg Curl
3 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 Lever
4 Sets
1 mins
@8
Day 6
1
Bicep Curl (Barbell)
3 Sets
15 Reps
@8
2
JM Press
3 Sets
15 Reps
@8
3
Bayesian Curl
2 Sets
10 Reps
@9
4
Tricep Kickback
2 Sets
10 Reps
@9
5
Standing Calf Raise
4 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 2
1
Bicep Curl (Barbell)
3 Sets
15 Reps
@8
2
JM Press
3 Sets
15 Reps
@8
3
Bayesian Curl
2 Sets
10 Reps
@9
4
Tricep Kickback
2 Sets
10 Reps
@9
5
Standing Calf Raise
4 Sets
10 Reps
@10
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 Lever
3 Sets
1-2 mins
@9
Day 4
1
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
2
Dead Hang
3 Sets
AMRAP
@9
3
Suitcase Carry
3 Sets
1 mins
@8
4A
Neck Flexion
2 Sets
10 Reps
@8
4B
Neck Extension
2 Sets
10 Reps
@8
Day 5
1
Split Squat (Smith Machine)
3 Sets
10 Reps
@8
2
Belt Squat
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
3
Leg Curl
3 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 Lever
4 Sets
1 mins
@8
Day 6
1
Bicep Curl (Barbell)
3 Sets
15 Reps
@8
2
JM Press
3 Sets
15 Reps
@8
3
Bayesian Curl
2 Sets
10 Reps
@9
4
Tricep Kickback
2 Sets
10 Reps
@9
5
Standing Calf Raise
4 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 2
1
Bicep Curl (Barbell)
3 Sets
15 Reps
@8
2
JM Press
3 Sets
15 Reps
@8
3
Bayesian Curl
2 Sets
10 Reps
@9
4
Tricep Kickback
2 Sets
10 Reps
@9
5
Standing Calf Raise
4 Sets
10 Reps
@10
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 Lever
3 Sets
1-2 mins
@9
Day 4
1
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
2
Dead Hang
3 Sets
AMRAP
@9
3
Suitcase Carry
3 Sets
1 mins
@8
4A
Neck Flexion
2 Sets
10 Reps
@8
4B
Neck Extension
2 Sets
10 Reps
@8
Day 5
1
Split Squat (Smith Machine)
3 Sets
10 Reps
@8
2
Belt Squat
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
3
Leg Curl
3 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 Lever
4 Sets
1 mins
@8
Day 6
1
Bicep Curl (Barbell)
3 Sets
15 Reps
@8
2
JM Press
3 Sets
15 Reps
@8
3
Bayesian Curl
2 Sets
10 Reps
@9
4
Tricep Kickback
2 Sets
10 Reps
@9
5
Standing Calf Raise
4 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 2
1
Bicep Curl (Barbell)
3 Sets
15 Reps
@8
2
JM Press
3 Sets
15 Reps
@8
3
Bayesian Curl
2 Sets
10 Reps
@9
4
Tricep Kickback
2 Sets
10 Reps
@9
5
Standing Calf Raise
4 Sets
10 Reps
@10
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 Lever
3 Sets
1-2 mins
@9
Day 4
1
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
2
Dead Hang
3 Sets
AMRAP
@9
3
Suitcase Carry
3 Sets
1 mins
@8
4A
Neck Flexion
2 Sets
10 Reps
@8
4B
Neck Extension
2 Sets
10 Reps
@8
Day 5
1
Split Squat (Smith Machine)
3 Sets
10 Reps
@8
2
Belt Squat
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
3
Leg Curl
3 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 Lever
4 Sets
1 mins
@8
Day 6
1
Bicep Curl (Barbell)
3 Sets
15 Reps
@8
2
JM Press
3 Sets
15 Reps
@8
3
Bayesian Curl
2 Sets
10 Reps
@9
4
Tricep Kickback
2 Sets
10 Reps
@9
5
Standing Calf Raise
4 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 2
1
Bicep Curl (Barbell)
3 Sets
15 Reps
@8
2
JM Press
3 Sets
15 Reps
@8
3
Bayesian Curl
2 Sets
10 Reps
@9
4
Tricep Kickback
2 Sets
10 Reps
@9
5
Standing Calf Raise
4 Sets
10 Reps
@10
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 Lever
3 Sets
1-2 mins
@9
Day 4
1
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
2
Dead Hang
3 Sets
AMRAP
@9
3
Suitcase Carry
3 Sets
1 mins
@8
4A
Neck Flexion
2 Sets
10 Reps
@8
4B
Neck Extension
2 Sets
10 Reps
@8
Day 5
1
Split Squat (Smith Machine)
3 Sets
10 Reps
@8
2
Belt Squat
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
3
Leg Curl
3 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 Lever
4 Sets
1 mins
@8
Day 6
1
Bicep Curl (Barbell)
3 Sets
15 Reps
@8
2
JM Press
3 Sets
15 Reps
@8
3
Bayesian Curl
2 Sets
10 Reps
@9
4
Tricep Kickback
2 Sets
10 Reps
@9
5
Standing Calf Raise
4 Sets
10 Reps
@10