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Woodys power building
by Cory W.
14 athletes joined
Program Description
Building strength and some muscle after you complete the program you can do a deload followed by resting the program with the weights you was using on the last week. And the best part is that literally anyone can take advantage of a program like this because you can start at any level
Program Overview
Level
Advanced, Intermediate, Beginner, Novice
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
50 minutes
Created
Sep 12, 2023 06:39
Last Edited
May 26, 2024 08:45
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
3
Chest Fly (Cable)
4 Sets
8 Reps
4
Chest Press (Machine)
5 Sets
5 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
3
Leg Extension
4 Sets
8 Reps
4
Leg Press
4 Sets
8 Reps
5
Leg Curl
4 Sets
8 Reps
Day 3
1
Walk
1 Set
45 mins
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
3
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
4
Dip (Weighted)
5 Sets
5 Reps
5
Bicep Curl (Barbell)
4 Sets
8 Reps
6
Tricep Pushdown (Cable)
4 Sets
8 Reps
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Bent Over Row (Barbell)
4 Sets
8 Reps
3
Lat Pulldown
4 Sets
8 Reps
4
Seated Row (Cable)
4 Sets
8 Reps
5
Face Pull
4 Sets
8 Reps
Day 6
1
Walk
1 Set
45 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
3
Chest Fly (Cable)
4 Sets
8 Reps
4
Chest Press (Machine)
5 Sets
5 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
3
Leg Extension
4 Sets
8 Reps
4
Leg Press
4 Sets
8 Reps
5
Leg Curl
4 Sets
8 Reps
Day 3
1
Walk
1 Set
45 mins
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
3
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
4
Dip (Weighted)
5 Sets
5 Reps
5
Bicep Curl (Barbell)
4 Sets
8 Reps
6
Tricep Pushdown (Cable)
4 Sets
8 Reps
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Bent Over Row (Barbell)
4 Sets
8 Reps
3
Lat Pulldown
4 Sets
8 Reps
4
Seated Row (Cable)
4 Sets
8 Reps
5
Face Pull
4 Sets
8 Reps
Day 6
1
Walk
1 Set
45 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
3
Chest Fly (Cable)
4 Sets
8 Reps
4
Chest Press (Machine)
5 Sets
5 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
3
Leg Extension
4 Sets
8 Reps
4
Leg Press
4 Sets
8 Reps
5
Leg Curl
4 Sets
8 Reps
Day 3
1
Walk
1 Set
45 mins
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
3
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
4
Dip (Weighted)
5 Sets
5 Reps
5
Bicep Curl (Barbell)
4 Sets
8 Reps
6
Tricep Pushdown (Cable)
4 Sets
8 Reps
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Bent Over Row (Barbell)
4 Sets
8 Reps
3
Lat Pulldown
4 Sets
8 Reps
4
Seated Row (Cable)
4 Sets
8 Reps
5
Face Pull
4 Sets
8 Reps
Day 6
1
Walk
1 Set
45 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
3
Chest Fly (Cable)
4 Sets
8 Reps
4
Chest Press (Machine)
5 Sets
5 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
3
Leg Extension
4 Sets
8 Reps
4
Leg Press
4 Sets
8 Reps
5
Leg Curl
4 Sets
8 Reps
Day 3
1
Walk
1 Set
45 mins
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
3
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
4
Dip (Weighted)
5 Sets
5 Reps
5
Bicep Curl (Barbell)
4 Sets
8 Reps
6
Tricep Pushdown (Cable)
4 Sets
8 Reps
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Bent Over Row (Barbell)
4 Sets
8 Reps
3
Lat Pulldown
4 Sets
8 Reps
4
Seated Row (Cable)
4 Sets
8 Reps
5
Face Pull
4 Sets
8 Reps
Day 6
1
Walk
1 Set
45 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
3
Chest Fly (Cable)
4 Sets
8 Reps
4
Chest Press (Machine)
5 Sets
5 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
3
Leg Extension
4 Sets
8 Reps
4
Leg Press
4 Sets
8 Reps
5
Leg Curl
4 Sets
8 Reps
Day 3
1
Walk
1 Set
45 mins
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
3
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
4
Dip (Weighted)
5 Sets
5 Reps
5
Bicep Curl (Barbell)
4 Sets
8 Reps
6
Tricep Pushdown (Cable)
4 Sets
8 Reps
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Bent Over Row (Barbell)
4 Sets
8 Reps
3
Lat Pulldown
4 Sets
8 Reps
4
Seated Row (Cable)
4 Sets
8 Reps
5
Face Pull
4 Sets
8 Reps
Day 6
1
Walk
1 Set
45 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
3
Chest Fly (Cable)
4 Sets
8 Reps
4
Chest Press (Machine)
5 Sets
5 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
3
Leg Extension
4 Sets
8 Reps
4
Leg Press
4 Sets
8 Reps
5
Leg Curl
4 Sets
8 Reps
Day 3
1
Walk
1 Set
45 mins
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
3
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
4
Dip (Weighted)
5 Sets
5 Reps
5
Bicep Curl (Barbell)
4 Sets
8 Reps
6
Tricep Pushdown (Cable)
4 Sets
8 Reps
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Bent Over Row (Barbell)
4 Sets
8 Reps
3
Lat Pulldown
4 Sets
8 Reps
4
Seated Row (Cable)
4 Sets
8 Reps
5
Face Pull
4 Sets
8 Reps
Day 6
1
Walk
1 Set
45 mins