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The power of 2
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5.0
(1 rating)
Program Description
Get stronger faster better
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
90 minutes
Created
Apr 09, 2024 05:10
Last Edited
May 14, 2024 03:16
down_app
Week 1
1 / 5 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
AMRAP
80%
2
Overhead Press (Barbell)
1 Set
3 Reps
85%
3
Push Press (Barbell)
4 Sets
4 Reps
@9.5
4
Seated Behind The Neck Press
2 Sets
8-12 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@10
6A
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
7A
Front Raise
3 Sets
8-12 Reps
@9.5
7B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9.5
8A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
80%
2
Deadlift (Barbell)
1 Set
3 Reps
85%
3
Back Extension
3 Sets
12 Reps
@7
4A
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@9.5
4B
Single Leg Deadlift
2 Sets
8-12 Reps
@9.5
5
Lying Leg Curl
4 Sets
8-12 Reps
@9.5
6A
Lying Leg Curl
3 Sets
AMRAP
@10
7
Leg Extension
5 Sets
AMRAP
@10
8
Leg Extension
3 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
1 Set
AMRAP
80%
2
Bench Press (Barbell)
1 Set
3 Reps
85%
3
Dip (Bodyweight)
2 Sets
4-6 Reps
@9
4
Decline Bench Press (Barbell)
2 Sets
10-15 Reps
@9.5
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@10
6A
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
7A
Front Raise
3 Sets
8-12 Reps
@9.5
7B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9.5
8A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 4
1
Pull-Up (Weighted)
3 Sets
AMRAP
30%
2
Pull-Up (Weighted)
1 Set
3 Reps
85%
3
Pullover (Machine)
4 Sets
12-16 Reps
@10
4
Seated Row (Machine)
4 Sets
10-12 Reps
@10
5A
Seated Row (Machine)
3 Sets
AMRAP
@10
6
Rear Cable Fly
4 Sets
14-16 Reps
@9.5
7A
Rear Cable Fly
3 Sets
AMRAP
@10
8
Hammer Curl
4 Sets
6-8 Reps
@10
9A
Hammer Curl
3 Sets
AMRAP
@10
Day 2
1
Overhead Press (Barbell)
1 Set
AMRAP
75%
2
Overhead Press (Barbell)
1 Set
5 Reps
80%
3
Incline Bench Press (Barbell)
2 Sets
1 Set
8-12 Reps
8-120 Reps
@10
@10
4
High Pull
1 Set
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@10
6A
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
7A
Front Raise
3 Sets
8-12 Reps
@9.5
7B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9.5
8A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 4
1
Pull-Up (Weighted)
4 Sets
AMRAP
15%
2
Pull-Up (Weighted)
1 Set
5 Reps
75%
3
Pullover (Machine)
4 Sets
12-16 Reps
@10
4
Seated Row (Machine)
4 Sets
10-12 Reps
@10
5A
Seated Row (Machine)
3 Sets
AMRAP
@10
6
Rear Cable Fly
4 Sets
14-16 Reps
@9.5
7A
Rear Cable Fly
3 Sets
AMRAP
@10
8
Hammer Curl
4 Sets
6-8 Reps
@10
9A
Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Deadlift (Barbell)
1 Set
AMRAP
75%
2
Deadlift (Barbell)
1 Set
3 Reps
80%
3A
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8
3B
Single Leg Deadlift
2 Sets
8-12 Reps
@8
4
Lying Leg Curl
4 Sets
8-12 Reps
@9.5
5A
Lying Leg Curl
3 Sets
AMRAP
@10
6
Leg Extension
2 Sets
AMRAP
@10
7
Leg Extension
3 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
1 Set
AMRAP
80%
2
Squat (Barbell)
1 Set
3 Reps
85%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@9
4
Single Leg Press
2 Sets
10-12 Reps
@8
5
Leg Curl
2 Sets
8-10 Reps
@9
6A
Leg Curl
3 Sets
5 Reps
@9.5
7
Leg Extension
4 Sets
12-16 Reps
@9
8A
Leg Extension
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
75%
2
Bench Press (Barbell)
1 Set
5 Reps
80%
3
Dip (Bodyweight)
2 Sets
4-6 Reps
@9
4
Decline Bench Press (Barbell)
2 Sets
10-15 Reps
@9.5
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@10
6A
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
7A
Front Raise
3 Sets
8-12 Reps
@9.5
7B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9.5
8A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
1 Set
AMRAP
75%
2
Squat (Barbell)
1 Set
5 Reps
80%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@9
4
Single Leg Press
2 Sets
10-12 Reps
@8
5
Leg Curl
2 Sets
8-10 Reps
@9
6A
Leg Curl
3 Sets
5 Reps
@9.5
7
Leg Extension
4 Sets
12-16 Reps
@9
8A
Leg Extension
3 Sets
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
1 Set
AMRAP
85%
2
Overhead Press (Barbell)
1 Set
1 Reps
90%
3
Push Press (Barbell)
4 Sets
4 Reps
@9.5
4
Seated Behind The Neck Press
2 Sets
8-12 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@10
6A
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
7A
Front Raise
3 Sets
8-12 Reps
@9.5
7B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9.5
8A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
AMRAP
40%
2
Pull-Up (Weighted)
1 Set
2 Reps
95%
3
Pullover (Machine)
4 Sets
12-16 Reps
@10
4
Seated Row (Machine)
4 Sets
10-12 Reps
@10
5A
Seated Row (Machine)
3 Sets
AMRAP
@10
6
Rear Cable Fly
4 Sets
14-16 Reps
@9.5
7A
Rear Cable Fly
3 Sets
AMRAP
@10
8
Hammer Curl
4 Sets
6-8 Reps
@10
9A
Hammer Curl
3 Sets
AMRAP
@10
Day 1
1
Deadlift (Barbell)
1 Set
AMRAP
85%
2
Deadlift (Barbell)
1 Set
1 Reps
90%
3
Back Extension
3 Sets
12 Reps
@7
4A
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@9.5
4B
Single Leg Deadlift
2 Sets
8-12 Reps
@9.5
5
Lying Leg Curl
4 Sets
8-12 Reps
@9.5
6A
Lying Leg Curl
3 Sets
AMRAP
@10
7
Leg Extension
5 Sets
AMRAP
@10
8
Leg Extension
3 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
1 Set
AMRAP
85%
2
Bench Press (Barbell)
1 Set
1 Reps
90%
3
Dip (Bodyweight)
2 Sets
4-6 Reps
@9
4
Decline Bench Press (Barbell)
2 Sets
10-15 Reps
@9.5
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@10
6A
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
7A
Front Raise
3 Sets
8-12 Reps
@9.5
7B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9.5
8A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1
Squat (Barbell)
1 Set
AMRAP
85%
2
Squat (Barbell)
1 Set
1 Reps
90%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@9
4
Single Leg Press
2 Sets
10-12 Reps
@8
5
Leg Curl
2 Sets
8-10 Reps
@9
6A
Leg Curl
3 Sets
5 Reps
@9.5
7
Leg Extension
4 Sets
12-16 Reps
@9
8A
Leg Extension
3 Sets
AMRAP
@10
Day 4
1
Pull-Up (Weighted)
1 Set
AMRAP
50%
2
Pull-Up (Weighted)
3 Sets
1 Reps
95%
3
Pullover (Machine)
4 Sets
12-16 Reps
@10
4
Seated Row (Machine)
4 Sets
10-12 Reps
@10
5A
Seated Row (Machine)
3 Sets
AMRAP
@10
6
Rear Cable Fly
4 Sets
14-16 Reps
@9.5
7A
Rear Cable Fly
3 Sets
AMRAP
@10
8
Hammer Curl
4 Sets
6-8 Reps
@10
9A
Hammer Curl
3 Sets
AMRAP
@10
Day 1
1
Overhead Press (Barbell)
2 Sets
AMRAP
50%
2
Overhead Press (Barbell)
2 Sets
3 Reps
65%
3
Push Press (Barbell)
4 Sets
4 Reps
@9.5
4
Seated Behind The Neck Press
2 Sets
8-12 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@10
6A
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
7A
Front Raise
3 Sets
8-12 Reps
@9.5
7B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9.5
8A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 5
1
Pull-Up (Weighted)
2 Sets
AMRAP
10%
2
Pull-Up (Weighted)
2 Sets
3 Reps
25%
3
Pullover (Machine)
4 Sets
12-16 Reps
@10
4
Seated Row (Machine)
4 Sets
10-12 Reps
@10
5A
Seated Row (Machine)
3 Sets
AMRAP
@10
6
Rear Cable Fly
4 Sets
14-16 Reps
@9.5
7A
Rear Cable Fly
3 Sets
AMRAP
@10
8
Hammer Curl
4 Sets
6-8 Reps
@10
9A
Hammer Curl
3 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
2 Sets
AMRAP
50%
2
Squat (Barbell)
2 Sets
3 Reps
65%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@9
4
Single Leg Press
2 Sets
10-12 Reps
@8
5
Leg Curl
2 Sets
8-10 Reps
@9
6A
Leg Curl
3 Sets
5 Reps
@9.5
7
Leg Extension
4 Sets
12-16 Reps
@9
8A
Leg Extension
3 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
2 Sets
AMRAP
50%
2
Bench Press (Barbell)
2 Sets
3 Reps
65%
3
Dip (Bodyweight)
2 Sets
4-6 Reps
@9
4
Decline Bench Press (Barbell)
2 Sets
10-15 Reps
@9.5
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@10
6A
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
7A
Front Raise
3 Sets
8-12 Reps
@9.5
7B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9.5
8A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
AMRAP
50%
2
Deadlift (Barbell)
2 Sets
3 Reps
65%
3
Back Extension
3 Sets
12 Reps
@7
4A
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@9.5
4B
Single Leg Deadlift
2 Sets
8-12 Reps
@9.5
5
Lying Leg Curl
4 Sets
8-12 Reps
@9.5
6A
Lying Leg Curl
3 Sets
AMRAP
@10
7
Leg Extension
5 Sets
AMRAP
@10
8
Leg Extension
3 Sets
AMRAP
@10