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Tim’s Powerbuilding Program
by Dadson N.
2 athletes joined
Program Description
This program combines key aspects of powerlifting, and bodybuilding to increase your one rep max for squat, bench, and deadlift. At the same time it will also target muscles that help you build a more “aesthetic” look. This program can also easily adapt to your schedule. Whether you can work out 3, 4, or 5 days a week, simply go to the gym when you can and do the next day in rotation. Just don’t skip or rest more than 3 days in a row. Due to the intensity of the program, don’t work out more than 3 days in a row. Try this program and watch your overall strength increase!
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Powerbuilding, Powerlifting, Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
100 minutes
Created
Mar 09, 2024 10:30
Last Edited
May 07, 2024 10:25
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Week 1
1 / 10 Weeks
Day 2
1
Squat (Barbell)
6 Sets
4 Reps
85%
2
Deadlift (Barbell)
4 Sets
4 Reps
60%
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Seated Calf Raise
3 Sets
10-12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
6 Sets
4 Reps
85%
2
Barbell Row
4 Sets
6-8 Reps
@8
3
Military Press (Barbell)
6 Sets
4 Reps
@9
4
L-Sit Pull Up
4 Sets
AMRAP
@9.5
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9.5
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@9.5
Day 3
1
Bench Press (Barbell)
4 Sets
4 Reps
70%
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@9
5
Pull-Up (Assisted)
4 Sets
8 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9.5
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
4 Reps
60%
2
Deadlift (Barbell)
5 Sets
4 Reps
85%
3
Seated Hamstring Curl
3 Sets
8 Reps
@9
4
Standing Calf Raise
3 Sets
10-12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
6 Sets
4 Reps
85%
2
Barbell Row
4 Sets
6-8 Reps
@8
3
Military Press (Barbell)
6 Sets
4 Reps
@9
4
L-Sit Pull Up
4 Sets
AMRAP
@9.5
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9.5
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@9.5
Day 2
1
Squat (Barbell)
6 Sets
4 Reps
85%
2
Deadlift (Barbell)
4 Sets
4 Reps
60%
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Seated Calf Raise
3 Sets
10-12 Reps
@8.5
Day 3
1
Bench Press (Barbell)
4 Sets
4 Reps
70%
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@9
5
Pull-Up (Assisted)
4 Sets
8 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9.5
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
4 Reps
60%
2
Deadlift (Barbell)
5 Sets
4 Reps
85%
3
Seated Hamstring Curl
3 Sets
8 Reps
@9
4
Standing Calf Raise
3 Sets
10-12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
6 Sets
4 Reps
85%
2
Barbell Row
4 Sets
6-8 Reps
@8
3
Military Press (Barbell)
6 Sets
4 Reps
@9
4
L-Sit Pull Up
4 Sets
AMRAP
@9.5
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9.5
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@9.5
Day 2
1
Squat (Barbell)
6 Sets
4 Reps
85%
2
Deadlift (Barbell)
4 Sets
4 Reps
60%
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Seated Calf Raise
3 Sets
10-12 Reps
@8.5
Day 3
1
Bench Press (Barbell)
4 Sets
4 Reps
70%
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@9
5
Pull-Up (Assisted)
4 Sets
8 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9.5
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
4 Reps
60%
2
Deadlift (Barbell)
5 Sets
4 Reps
85%
3
Seated Hamstring Curl
3 Sets
8 Reps
@9
4
Standing Calf Raise
3 Sets
10-12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
6 Sets
4 Reps
85%
2
Barbell Row
4 Sets
6-8 Reps
@8
3
Military Press (Barbell)
6 Sets
4 Reps
@9
4
L-Sit Pull Up
4 Sets
AMRAP
@9.5
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9.5
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@9.5
Day 2
1
Squat (Barbell)
6 Sets
4 Reps
85%
2
Deadlift (Barbell)
4 Sets
4 Reps
60%
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Seated Calf Raise
3 Sets
10-12 Reps
@8.5
Day 3
1
Bench Press (Barbell)
4 Sets
4 Reps
70%
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@9
5
Pull-Up (Assisted)
4 Sets
8 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9.5
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
4 Reps
60%
2
Deadlift (Barbell)
5 Sets
4 Reps
85%
3
Seated Hamstring Curl
3 Sets
8 Reps
@9
4
Standing Calf Raise
3 Sets
10-12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
3 Sets
4 Reps
85%
2
Barbell Row
3 Sets
6-8 Reps
@8
3
Military Press (Barbell)
3 Sets
4 Reps
@9
4
L-Sit Pull Up
2 Sets
AMRAP
@9.5
5
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9.5
6
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@9.5
Day 2
1
Squat (Barbell)
3 Sets
4 Reps
85%
2
Deadlift (Barbell)
2 Sets
4 Reps
60%
3
Leg Extension
2 Sets
8-12 Reps
@9
4
Seated Calf Raise
2 Sets
10-12 Reps
@8.5
Day 3
1
Bench Press (Barbell)
3 Sets
4 Reps
70%
2
Military Press (Barbell)
3 Sets
8 Reps
@9
3
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
2 Sets
10 Reps
@9
5
Pull-Up (Assisted)
3 Sets
8 Reps
@9
6
Bicep Curl (Cable)
2 Sets
10-12 Reps
@9.5
7
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@9
Day 4
1
Squat (Barbell)
2 Sets
4 Reps
60%
2
Deadlift (Barbell)
3 Sets
4 Reps
85%
3
Seated Hamstring Curl
2 Sets
8 Reps
@9
4
Standing Calf Raise
2 Sets
10-12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
6 Sets
4 Reps
85%
2
Barbell Row
4 Sets
6-8 Reps
@8
3
Military Press (Barbell)
6 Sets
4 Reps
@9
4
L-Sit Pull Up
4 Sets
AMRAP
@9.5
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9.5
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@9.5
Day 2
1
Squat (Barbell)
6 Sets
4 Reps
85%
2
Deadlift (Barbell)
4 Sets
4 Reps
60%
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Seated Calf Raise
3 Sets
10-12 Reps
@8.5
Day 3
1
Bench Press (Barbell)
4 Sets
4 Reps
70%
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@9
5
Pull-Up (Assisted)
4 Sets
8 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9.5
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
4 Reps
60%
2
Deadlift (Barbell)
5 Sets
4 Reps
85%
3
Seated Hamstring Curl
3 Sets
8 Reps
@9
4
Standing Calf Raise
3 Sets
10-12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
6 Sets
4 Reps
85%
2
Barbell Row
4 Sets
6-8 Reps
@8
3
Military Press (Barbell)
6 Sets
4 Reps
@9
4
L-Sit Pull Up
4 Sets
AMRAP
@9.5
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9.5
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@9.5
Day 2
1
Squat (Barbell)
6 Sets
4 Reps
85%
2
Deadlift (Barbell)
4 Sets
4 Reps
60%
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Seated Calf Raise
3 Sets
10-12 Reps
@8.5
Day 3
1
Bench Press (Barbell)
4 Sets
4 Reps
70%
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@9
5
Pull-Up (Assisted)
4 Sets
8 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9.5
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
4 Reps
60%
2
Deadlift (Barbell)
5 Sets
4 Reps
85%
3
Seated Hamstring Curl
3 Sets
8 Reps
@9
4
Standing Calf Raise
3 Sets
10-12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
6 Sets
4 Reps
85%
2
Barbell Row
4 Sets
6-8 Reps
@8
3
Military Press (Barbell)
6 Sets
4 Reps
@9
4
L-Sit Pull Up
4 Sets
AMRAP
@9.5
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9.5
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@9.5
Day 2
1
Squat (Barbell)
6 Sets
4 Reps
85%
2
Deadlift (Barbell)
4 Sets
4 Reps
60%
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Seated Calf Raise
3 Sets
10-12 Reps
@8.5
Day 3
1
Bench Press (Barbell)
4 Sets
4 Reps
70%
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@9
5
Pull-Up (Assisted)
4 Sets
8 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9.5
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
4 Reps
60%
2
Deadlift (Barbell)
5 Sets
4 Reps
85%
3
Seated Hamstring Curl
3 Sets
8 Reps
@9
4
Standing Calf Raise
3 Sets
10-12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
6 Sets
4 Reps
85%
2
Barbell Row
4 Sets
6-8 Reps
@8
3
Military Press (Barbell)
6 Sets
4 Reps
@9
4
L-Sit Pull Up
4 Sets
AMRAP
@9.5
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9.5
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@9.5
Day 2
1
Squat (Barbell)
6 Sets
4 Reps
85%
2
Deadlift (Barbell)
4 Sets
4 Reps
60%
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Seated Calf Raise
3 Sets
10-12 Reps
@8.5
Day 3
1
Bench Press (Barbell)
4 Sets
4 Reps
70%
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@9
5
Pull-Up (Assisted)
4 Sets
8 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9.5
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
4 Reps
60%
2
Deadlift (Barbell)
5 Sets
4 Reps
85%
3
Seated Hamstring Curl
3 Sets
8 Reps
@9
4
Standing Calf Raise
3 Sets
10-12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
3 Sets
4 Reps
85%
2
Barbell Row
3 Sets
6-8 Reps
@8
3
Military Press (Barbell)
3 Sets
4 Reps
@9
4
L-Sit Pull Up
2 Sets
AMRAP
@9.5
5
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9.5
6
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@9.5
Day 2
1
Squat (Barbell)
3 Sets
4 Reps
85%
2
Deadlift (Barbell)
2 Sets
4 Reps
60%
3
Leg Extension
2 Sets
8-12 Reps
@9
4
Seated Calf Raise
2 Sets
10-12 Reps
@8.5
Day 3
1
Bench Press (Barbell)
3 Sets
4 Reps
70%
2
Military Press (Barbell)
3 Sets
8 Reps
@9
3
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
2 Sets
10 Reps
@9
5
Pull-Up (Assisted)
3 Sets
8 Reps
@9
6
Bicep Curl (Cable)
2 Sets
10-12 Reps
@9.5
7
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@9
Day 4
1
Squat (Barbell)
2 Sets
4 Reps
60%
2
Deadlift (Barbell)
3 Sets
4 Reps
85%
3
Seated Hamstring Curl
2 Sets
8 Reps
@9
4
Standing Calf Raise
2 Sets
10-12 Reps
@8.5