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Zenon Balanced Powerbuilding
by Zenon A.
5 athletes joined
Program Description
Trying to make best solution for week-time workers. After doing other 5 programs, I surpass SBD 500kg in a year. And I knew recovery is better than exhaustion. There is a huge correlation cortisol and insulin. Although you did best at the gym, you can’t get a power and body unless control cortisol comes from fatigue. This program was considered following things : 1. Recoverable Volume 2. Pre exhaustion with stretch set 3. No more than 70min 4. Balance of parts : For example, shoulders should include front/side/back. 5. Focusing on Compound exercise 6. Medium intensity on weekdays, high intensity on weekends : No deadlift on weekdays. Recovery is better than intensity.
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Apr 20, 2024 06:27
Last Edited
May 30, 2024 03:50
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Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
70%
2
Deadlift (Barbell)
2 Sets
5 Reps
70%
3A
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
3B
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
4
Hip Adductor (Machine)
2 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
65%
70%
2
Overhead Press (Barbell)
1 Set
2 Sets
6 Reps
5 Reps
65%
70%
3
Pull-Up (Weighted)
1 Set
2 Sets
8 Reps
6 Reps
65%
70%
4
Incline Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
5
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
6
T-Bar Row
1 Set
1 Set
10 Reps
10 Reps
@8
7
Chest Fly (Machine)
1 Set
1 Set
15 Reps
15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
65%
70%
2
Squat (Barbell)
2 Sets
5 Reps
70%
3A
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
3B
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
4
Back Extension (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
65%
70%
2
Bench Press (Barbell)
3 Sets
5 Reps
70%
3
Bench Press (Close Grip)
1 Set
1 Set
10 Reps
10 Reps
@8
4
Pull-Up (Weighted)
3 Sets
6 Reps
70%
5
Lat Pulldown (Close Grip)
1 Set
1 Set
10 Reps
10 Reps
@8
6
Rear Delt Cable Fly
1 Set
1 Set
15 Reps
15 Reps
@8
7
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
Day 3
No exercises added to this day
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Deadlift (Barbell)
2 Sets
5 Reps
70%
3
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
4
Stiff Leg Deadlift
2 Sets
1 Set
10 Reps
10 Reps
@8
5
Hip Adductor (Machine)
1 Set
1 Set
15 Reps
15 Reps
@8
Day 2
1
Pull-Up (Weighted)
1 Set
3 Sets
6 Reps
5 Reps
70%
75%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
65%
70%
75%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
65%
70%
75%
4
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
@8
5
Lat Pulldown (Close Grip)
1 Set
1 Set
10 Reps
10 Reps
@8
6
Incline Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
7
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
6 Reps
5 Reps
70%
75%
2
Squat (Barbell)
2 Sets
5 Reps
70%
3
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
4
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
5
Back Extension (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
3 Sets
6 Reps
5 Reps
70%
75%
2
Overhead Press (Barbell)
1 Set
2 Sets
6 Reps
5 Reps
65%
70%
3
Pull-Up (Weighted)
1 Set
2 Sets
10 Reps
6 Reps
65%
75%
4
Incline Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
5
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
6
T-Bar Row
1 Set
1 Set
10 Reps
10 Reps
@8
7
Chest Fly (Machine)
1 Set
1 Set
15 Reps
15 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
3 Sets
6 Reps
4 Reps
70%
80%
2
Deadlift (Barbell)
2 Sets
4 Reps
75%
3A
Leg Extension
1 Set
10 Reps
3B
Lying Leg Curl
1 Set
10 Reps
4
Hip Adductor (Machine)
1 Set
15 Reps
Day 2
1
Overhead Press (Barbell)
1 Set
3 Sets
5 Reps
4 Reps
70%
80%
2
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
4 Reps
65%
75%
3
Pull-Up (Weighted)
3 Sets
6 Reps
75%
4
Lat Pulldown (Close Grip)
1 Set
1 Set
10 Reps
10 Reps
@8
5
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
6 Reps
4 Reps
70%
80%
2
Squat (Barbell)
2 Sets
4 Reps
75%
3A
Leg Extension
1 Set
10 Reps
@8
3B
Lying Leg Curl
1 Set
10 Reps
@8
4
Back Extension (Weighted)
1 Set
10 Reps
@8
Day 4
1
Pull-Up (Weighted)
1 Set
3 Sets
6 Reps
4 Reps
70%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
70%
75%
80%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
65%
70%
75%
4
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
@8
5
Lat Pulldown (Close Grip)
1 Set
1 Set
10 Reps
10 Reps
@8
6
Incline Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
7
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
4 Reps
3 Reps
80%
85%
2
Deadlift (Barbell)
2 Sets
4 Reps
80%
3A
Leg Extension
2 Sets
1 Set
@8
3B
Lying Leg Curl
2 Sets
1 Set
@8
4
Hip Adductor (Machine)
2 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
4 Reps
3 Reps
80%
85%
2
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
3 Reps
70%
80%
3
Pull-Up (Weighted)
1 Set
2 Sets
6 Reps
4 Reps
70%
80%
4
Incline Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
5
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
6
T-Bar Row
1 Set
1 Set
10 Reps
10 Reps
@8
7
Chest Fly (Machine)
1 Set
1 Set
15 Reps
15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Reps
3 Reps
3 Reps
70%
80%
85%
2
Squat (Barbell)
1 Set
1 Set
5 Reps
3 Reps
70%
80%
3A
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
3B
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
4
Back Extension (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
5 Reps
4 Reps
3 Reps
70%
80%
85%
2
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
3 Reps
70%
80%
3
Bench Press (Close Grip)
1 Set
1 Set
10 Reps
10 Reps
@9
4
Pull-Up (Weighted)
2 Sets
6 Reps
75%
5
Lat Pulldown (Close Grip)
1 Set
1 Set
10 Reps
10 Reps
@8
6
Rear Delt Cable Fly
1 Set
1 Set
15 Reps
15 Reps
@8
7
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1-1 Reps
1-4 Reps
90%
95%
2
Leg Extension
1 Set
1 Set
@8
3
Stiff Leg Deadlift
1 Set
1 Set
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1-1 Reps
1-4 Reps
90%
95%
2
Overhead Press (Barbell)
1 Set
1 Set
1-1 Reps
1-4 Reps
90%
95%
3
Pull-Up (Weighted)
1 Set
1 Set
6 Reps
4 Reps
70%
80%
4
Lateral Raise (Cable)
1 Set
15 Reps
@8
5
T-Bar Row
1 Set
10 Reps
@8
6
Chest Fly (Machine)
1 Set
15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1-1 Reps
1-4 Reps
90%
95%
2A
Leg Extension
1 Set
10 Reps
@8
2B
Lying Leg Curl
1 Set
10 Reps
@8
3
Hip Adductor (Machine)
1 Set
15 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2
Bench Press (Barbell)
1 Set
3
Deadlift (Barbell)
1 Set