Program Description
Powerbuilding pull push legs upper legs plan. Can be used at just about any gym.
Program Overview
- LevelNovice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedJun 29, 2024 05:29
- Last EditedJul 02, 2024 02:17
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
2
Barbell Row (smith Machine)
4
2
8 reps
15 reps
3
Lat Pulldown
4
12 reps
4
Hammer Curl
4
8 reps
5
Alternating Dumbbell Curl
3
15 reps
6A
Rear Delt Fly (Dumbbell)
3
10 reps
6B
Abs Crunch (Machine)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
2
Barbell Row (smith Machine)
4
2
8 reps
15 reps
3
Lat Pulldown
4
12 reps
4
Hammer Curl
4
8 reps
5
Alternating Dumbbell Curl
3
15 reps
6A
Rear Delt Fly (Dumbbell)
3
10 reps
6B
Abs Crunch (Machine)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
2
Barbell Row (smith Machine)
4
2
8 reps
15 reps
3
Lat Pulldown
4
12 reps
4
Hammer Curl
4
8 reps
5
Alternating Dumbbell Curl
3
15 reps
6A
Rear Delt Fly (Dumbbell)
3
10 reps
6B
Abs Crunch (Machine)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
2
Barbell Row (smith Machine)
4
2
8 reps
15 reps
3
Lat Pulldown
4
12 reps
4
Hammer Curl
4
8 reps
5
Alternating Dumbbell Curl
3
15 reps
6A
Rear Delt Fly (Dumbbell)
3
10 reps
6B
Abs Crunch (Machine)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
2
Incline Bench (smith Machine)
4
2
8 reps
15 reps
3
Chest Press (Machine)
3
10 reps
4
Pec Deck (Machine)
4
12 reps
5
Seated Dip (Machine)
4
12 reps
6A
Dumbbell Skull Crushers
3
10 reps
6B
Plank
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
2
Incline Bench (smith Machine)
4
2
8 reps
15 reps
3
Chest Press (Machine)
3
10 reps
4
Pec Deck (Machine)
4
12 reps
5
Seated Dip (Machine)
4
12 reps
6A
Dumbbell Skull Crushers
3
10 reps
6B
Plank
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
2
Incline Bench (smith Machine)
4
2
8 reps
15 reps
3
Chest Press (Machine)
3
10 reps
4
Pec Deck (Machine)
4
12 reps
5
Seated Dip (Machine)
4
12 reps
6A
Dumbbell Skull Crushers
3
10 reps
6B
Plank
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
2
Incline Bench (smith Machine)
4
2
8 reps
15 reps
3
Chest Press (Machine)
3
10 reps
4
Pec Deck (Machine)
4
12 reps
5
Seated Dip (Machine)
4
12 reps
6A
Dumbbell Skull Crushers
3
10 reps
6B
Plank
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
2
Squat (Smith Machine)
4
2
6 reps
12 reps
3
Close Stance Squat (Smith Machine)
4
10 reps
4
Hip Thrust (smith Machine)
4
10 reps
5
Seated Calf Raise
4
20 reps
6A
Leg Extension
3
12 reps
6B
Hammer Strength Ab Crunch
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
2
Squat (Smith Machine)
4
2
6 reps
12 reps
3
Close Stance Squat (Smith Machine)
4
10 reps
4
Hip Thrust (smith Machine)
4
10 reps
5
Seated Calf Raise
4
20 reps
6A
Leg Extension
3
12 reps
6B
Hammer Strength Ab Crunch
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
2
Squat (Smith Machine)
4
2
6 reps
12 reps
3
Close Stance Squat (Smith Machine)
4
10 reps
4
Hip Thrust (smith Machine)
4
10 reps
5
Seated Calf Raise
4
20 reps
6A
Leg Extension
3
12 reps
6B
Hammer Strength Ab Crunch
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
2
Squat (Smith Machine)
4
2
6 reps
12 reps
3
Close Stance Squat (Smith Machine)
4
10 reps
4
Hip Thrust (smith Machine)
4
10 reps
5
Seated Calf Raise
4
20 reps
6A
Leg Extension
3
12 reps
6B
Hammer Strength Ab Crunch
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
2
High Row
4
10 reps
3
Incline Chest Press (Machine)
4
10 reps
4
Hammer Strength MTS Row
3
12 reps
5
Standing Shoulder Press (Dumbbell)
3
10 reps
6A
Preacher Curl Machine
4
10 reps
6B
Single Arm Overhead Tricep Extension
4
10 reps
7A
V-Handle Tricep Pushdown (Cable)
3
12 reps
7B
Bicep Curl (Barbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
2
High Row
4
10 reps
3
Incline Chest Press (Machine)
4
10 reps
4
Hammer Strength MTS Row
3
12 reps
5
Standing Shoulder Press (Dumbbell)
3
10 reps
6A
Preacher Curl Machine
4
10 reps
6B
Single Arm Overhead Tricep Extension
4
10 reps
7A
V-Handle Tricep Pushdown (Cable)
3
12 reps
7B
Bicep Curl (Barbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
2
High Row
4
10 reps
3
Incline Chest Press (Machine)
4
10 reps
4
Hammer Strength MTS Row
3
12 reps
5
Standing Shoulder Press (Dumbbell)
3
10 reps
6A
Preacher Curl Machine
4
10 reps
6B
Single Arm Overhead Tricep Extension
4
10 reps
7A
V-Handle Tricep Pushdown (Cable)
3
12 reps
7B
Bicep Curl (Barbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
2
High Row
4
10 reps
3
Incline Chest Press (Machine)
4
10 reps
4
Hammer Strength MTS Row
3
12 reps
5
Standing Shoulder Press (Dumbbell)
3
10 reps
6A
Preacher Curl Machine
4
10 reps
6B
Single Arm Overhead Tricep Extension
4
10 reps
7A
V-Handle Tricep Pushdown (Cable)
3
12 reps
7B
Bicep Curl (Barbell)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
2
Hip Thrust (smith Machine)
5
5 reps
3
Romanian Deadlift Smith Machine
4
2
6 reps
12 reps
4
Good Morning
4
10 reps
5
Leg Curl
4
12 reps
6A
Calf Machine (pf)
3
10 reps
6B
Plank
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
2
Hip Thrust (smith Machine)
5
5 reps
3
Romanian Deadlift Smith Machine
4
2
6 reps
12 reps
4
Good Morning
4
10 reps
5
Leg Curl
4
12 reps
6A
Calf Machine (pf)
3
10 reps
6B
Plank
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
2
Hip Thrust (smith Machine)
5
5 reps
3
Romanian Deadlift Smith Machine
4
2
6 reps
12 reps
4
Good Morning
4
10 reps
5
Leg Curl
4
12 reps
6A
Calf Machine (pf)
3
10 reps
6B
Plank
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
2
Hip Thrust (smith Machine)
5
5 reps
3
Romanian Deadlift Smith Machine
4
2
6 reps
12 reps
4
Good Morning
4
10 reps
5
Leg Curl
4
12 reps
6A
Calf Machine (pf)
3
10 reps
6B
Plank
3
Week 1
1 / 4 Weeks
Day 2
1
Rear Delt Fly (Machine)4 Sets
20 Reps
2
Incline Bench (smith Machine)4 Sets
2 Sets
8 Reps
15 Reps
3
Chest Press (Machine)3 Sets
10 Reps
4
Pec Deck (Machine)4 Sets
12 Reps
5
Seated Dip (Machine)4 Sets
12 Reps
6A
Dumbbell Skull Crushers3 Sets
10 Reps
6B
Plank3 Sets
Day 3
1
Monster Walks (hip Circle)3 Sets
10 Reps
2
Squat (Smith Machine)4 Sets
2 Sets
6 Reps
12 Reps
3
Close Stance Squat (Smith Machine)4 Sets
10 Reps
4
Hip Thrust (smith Machine)4 Sets
10 Reps
5
Seated Calf Raise4 Sets
20 Reps
6A
Leg Extension3 Sets
12 Reps
6B
Hammer Strength Ab Crunch3 Sets
20 Reps
Day 4
1
Face Pull3 Sets
20 Reps
2
High Row4 Sets
10 Reps
3
Incline Chest Press (Machine)4 Sets
10 Reps
4
Hammer Strength MTS Row3 Sets
12 Reps
5
Standing Shoulder Press (Dumbbell)3 Sets
10 Reps
6A
Preacher Curl Machine4 Sets
10 Reps
6B
Single Arm Overhead Tricep Extension4 Sets
10 Reps
7A
V-Handle Tricep Pushdown (Cable)3 Sets
12 Reps
7B
Bicep Curl (Barbell)3 Sets
12 Reps
Day 5
1
Monster Walks (hip Circle)3 Sets
10 Reps
2
Hip Thrust (smith Machine)5 Sets
5 Reps
3
Romanian Deadlift Smith Machine4 Sets
2 Sets
6 Reps
12 Reps
4
Good Morning4 Sets
10 Reps
5
Leg Curl4 Sets
12 Reps
6A
Calf Machine (pf)3 Sets
10 Reps
6B
Plank3 Sets
Day 1
1
Face Pull4 Sets
10 Reps
2
Barbell Row (smith Machine)4 Sets
2 Sets
8 Reps
15 Reps
3
Lat Pulldown4 Sets
12 Reps
4
Hammer Curl4 Sets
8 Reps
5
Alternating Dumbbell Curl3 Sets
15 Reps
6A
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
6B
Abs Crunch (Machine)3 Sets
10 Reps