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Reg Park “Powerbuilder”
by Andrew C.
2 athletes joined
Program Description
Run this for 8 weeks before running schedule 2 (coming in the future) This is based around n a workout from reg park publishing’s, taken from golden era bookworm video
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Mar 11, 2024 12:49
Last Edited
May 07, 2024 10:29
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Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
@10
2
Farmer's Walk (Weighted)
3 Sets
8 Reps
@8
3
Chin-Up (Weighted)
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
@10
2
Farmer's Walk (Weighted)
3 Sets
8 Reps
@8
3
Chin-Up (Weighted)
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
@10
2
Farmer's Walk (Weighted)
3 Sets
8 Reps
@8
3
Chin-Up (Weighted)
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
@10
2
Farmer's Walk (Weighted)
3 Sets
8 Reps
@8
3
Chin-Up (Weighted)
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
@10
2
Farmer's Walk (Weighted)
3 Sets
8 Reps
@8
3
Chin-Up (Weighted)
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
@10
2
Farmer's Walk (Weighted)
3 Sets
8 Reps
@8
3
Chin-Up (Weighted)
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
@10
2
Farmer's Walk (Weighted)
3 Sets
8 Reps
@8
3
Chin-Up (Weighted)
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
@10
2
Farmer's Walk (Weighted)
3 Sets
8 Reps
@8
3
Chin-Up (Weighted)
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Squat (Barbell)
1 Set
5 Reps
@9
3
Squat (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Barbell)
5 Sets
5 Reps
@8
5
Clean (Barbell)
8 Sets
2 Reps
@8.5
6
Behind-the-Neck Push Press
5 Sets
5 Reps
@8
7
Bicep Curl (Barbell)
5 Sets
5 Reps
@8