Alternating Week Full Body 531

by Jonathan A.

Program Description

Powerbuilding

Program Overview

Level
Beginner
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jul 21, 2025 11:57
Last Edited
Jul 21, 2025 06:41

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Squat (Barbell)

5

5 reps

85%

3

Bent Over Row (Barbell)

5

5 reps

85%

4

Diamond Push Up

1

25-100 reps

-

5

Sit Up

1

25-100 reps

-

Day 1

1

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Squat (Barbell)

5

5 reps

85%

3

Bent Over Row (Barbell)

5

5 reps

85%

4

Diamond Push Up

1

25-100 reps

-

5

Sit Up

1

25-100 reps

-

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Squat (Barbell)

5

5 reps

85%

3

Bent Over Row (Barbell)

5

5 reps

85%

4

Diamond Push Up

1

25-100 reps

-

5

Sit Up

1

25-100 reps

-

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Squat (Barbell)

5

5 reps

50%

3

Bent Over Row (Barbell)

5

5 reps

85%

4

Diamond Push Up

1

25-100 reps

-

5

Sit Up

1

25-100 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Seated Shoulder Press (Barbell)

5

5 reps

85%

3

Bicep Curl (Barbell)

1

25-100 reps

-

4

Push Up

1

25-100 reps

-

5

Lying Leg Raise

1

25-100 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Seated Shoulder Press (Barbell)

5

5 reps

85%

3

Bicep Curl (Barbell)

1

25-100 reps

-

4

Push Up

1

25-100 reps

-

5

Lying Leg Raise

1

25-100 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Seated Shoulder Press (Barbell)

5

5 reps

85%

3

Bicep Curl (Barbell)

1

25-100 reps

-

4

Push Up

1

25-100 reps

-

5

Lying Leg Raise

1

25-100 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Seated Shoulder Press (Barbell)

5

5 reps

50%

3

Bicep Curl (Barbell)

1

25-100 reps

-

4

Push Up

1

25-100 reps

-

5

Lying Leg Raise

1

25-100 reps

-

Day 3

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Barbell)

5

5 reps

85%

3

Bulgarian Split Squat (Dumbbell)

1

25-100 reps

-

4

Reverse Bicep Curl (Barbell)

1

25-100 reps

-

5

Seated Overhead Press (Barbell)

1

25-100 reps

-

Day 3

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Bench Press (Barbell)

5

5 reps

85%

3

Bulgarian Split Squat (Dumbbell)

1

25-100 reps

-

4

Reverse Bicep Curl (Barbell)

1

25-100 reps

-

5

Seated Overhead Press (Barbell)

1

25-100 reps

-

Day 3

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Bench Press (Barbell)

5

5 reps

85%

3

Bulgarian Split Squat (Dumbbell)

1

25-100 reps

-

4

Reverse Bicep Curl (Barbell)

1

25-100 reps

-

5

Seated Overhead Press (Barbell)

1

25-100 reps

-

Day 3

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Bench Press (Barbell)

5

5 reps

50%

3

Bulgarian Split Squat (Dumbbell)

1

25-100 reps

-

4

Reverse Bicep Curl (Barbell)

1

25-100 reps

-

5

Seated Overhead Press (Barbell)

1

25-100 reps

-

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Squat (Barbell)

5 Sets

5 Reps

85%

3

Bent Over Row (Barbell)

5 Sets

5 Reps

85%

4

Diamond Push Up

1 Set

25-100 Reps

-

5

Sit Up

1 Set

25-100 Reps

-

Day 2

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Seated Shoulder Press (Barbell)

5 Sets

5 Reps

85%

3

Bicep Curl (Barbell)

1 Set

25-100 Reps

-

4

Push Up

1 Set

25-100 Reps

-

5

Lying Leg Raise

1 Set

25-100 Reps

-

Day 3

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Bench Press (Barbell)

5 Sets

5 Reps

85%

3

Bulgarian Split Squat (Dumbbell)

1 Set

25-100 Reps

-

4

Reverse Bicep Curl (Barbell)

1 Set

25-100 Reps

-

5

Seated Overhead Press (Barbell)

1 Set

25-100 Reps

-