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BoostcampPNG
Short Kings Powerbuilding
by David Williams
3 athletes joined
Program Description
Powerbuilding
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 20, 2024 02:22
Last Edited
May 25, 2024 07:56
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Dip (Bodyweight)
1 Set
50 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
Day 2
1
Deadlift (Barbell)
3 Sets
8 Reps
70%
2
Box Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Curl
1 Set
50 Reps
@8
4
Seated Calf Raise
1 Set
50 Reps
@7
5
Hanging Leg Raise
1 Set
50 Reps
@7
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Lateral Raise (Cable)
1 Set
50 Reps
@7
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
Day 4
1
Pull-Up (Bodyweight)
1 Set
50 Reps
@7
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
5
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Hack Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Leg Extension
1 Set
50 Reps
@7
4
Standing Calf Raise
1 Set
50 Reps
@7
5
Decline Crunch
1 Set
50 Reps
@7