4.0
(1 rating)
Program Description
Powerbuilding with only a barbell and dumbbells Upper and Lower With an workouts for after
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedJan 08, 2024 03:43
- Last EditedAug 11, 2024 07:52
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Weighted)
4
7 reps
RPE 8
3
Decline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
4
5 reps
80%
5
Bent Over Row (Barbell, Paused)
3
10 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Plank
3
1 mins
RPE 10
8
Side Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
4
Overhead Press (Barbell)
4
4 reps
85%
5
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
8
Side Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
4 reps
3 reps
2 reps
90%
95%
95%
2
Pull-Up (Weighted)
4
7 reps
RPE 8
3
Overhead Press (Barbell)
2
1
1
4 reps
3 reps
2 reps
90%
95%
95%
4
Bent Over Row (Barbell, Paused)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Plank
3
1 mins
RPE 10
7
Side Plank
3
1 mins
RPE 10
8
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Pull-Up (Weighted)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
6 reps
85%
4
Plank
3
1 mins
RPE 10
5
Side Plank
3
1 mins
RPE 10
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8.5
8
Barbell Row
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Pull-Up (Weighted)
4
10 reps
RPE 8.5
3
Overhead Press (Barbell)
4
5 reps
90%
4
Plank
3
1 mins
RPE 10
5
Side Plank
3
1 mins
RPE 10
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 9
8
Barbell Row
4
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
95%
2
Pull-Up (Weighted)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
4 reps
95%
4
Plank
3
1 mins
RPE 10
5
Side Plank
3
1 mins
RPE 10
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 9
8
Barbell Row
3
1
4 reps
6 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
4 reps
3 reps
2 reps
95%
95%
100%
2
Pull-Up (Weighted)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
1
2
1
4 reps
3 reps
2 reps
95%
95%
100%
4
Plank
3
1 mins
RPE 10
5
Side Plank
3
1 mins
RPE 10
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 9
8
Barbell Row
1
1
1
1
4 reps
3 reps
3 reps
2 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
2 reps
2 reps
90%
95%
100%
2
Squat (Barbell)
1
1
1
3 reps
2 reps
2 reps
90%
95%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Standing Calf Raise
4
10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Stiff Leg Deadlift
4
8 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 9
6
Hanging Toes To Bar
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Standing Calf Raise
4
12 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8.5
4
Stiff Leg Deadlift
4
6 reps
RPE 8.5
5
Side Bend (Dumbbell)
3
12 reps
RPE 9
6
Hanging Toes To Bar
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
3 reps
2 reps
RPE 9
RPE 9.5
RPE 9.5
2
Standing Calf Raise
4
15 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Stiff Leg Deadlift
4
6 reps
RPE 8.5
5
Side Bend (Dumbbell)
3
10 reps
RPE 9
6
Hanging Toes To Bar
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Side Bend (Dumbbell)
3
65 reps
RPE 9
5
Hanging Toes To Bar
3
10 reps
RPE 7
6
Single Leg Deadlift
4
6 reps
RPE 8
7
Split Squat (Barbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Standing Calf Raise
4
20 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 9.5
4
Side Bend (Dumbbell)
3
75 reps
RPE 9
5
Hanging Toes To Bar
3
12 reps
RPE 7
6
Single Leg Deadlift
4
5 reps
RPE 8.5
7
Split Squat (Barbell)
4
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9.5
2
Standing Calf Raise
4
25 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
4 reps
RPE 9.5
4
Side Bend (Dumbbell)
3
75 reps
RPE 9
5
Hanging Toes To Bar
3
12 reps
RPE 7
6
Single Leg Deadlift
4
4 reps
RPE 9
7
Split Squat (Barbell)
4
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
4 reps
3 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
2
Standing Calf Raise
4
25 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
1
3 reps
3 reps
RPE 9.5
RPE 10
4
Side Bend (Dumbbell)
3
75 reps
RPE 9
5
Hanging Toes To Bar
3
12 reps
RPE 7
6
Single Leg Deadlift
3
1
3 reps
2 reps
RPE 9.5
RPE 10
7
Split Squat (Barbell)
1
2
1
3 reps
3 reps
3 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
2 reps
90%
95%
100%
2
Overhead Press (Barbell)
1
1
1
3 reps
2 reps
2 reps
90%
95%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
8 reps
RPE 6
2
Couch Stretch with Reachovers
3
10 reps
RPE 6
3
Ankle Mobility
3
10 reps
RPE 6
4
Stretching
3
1 mins
RPE 6
5
Jefferson Curl
3
1 mins
RPE 6
6
IYT
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
8 reps
RPE 6
2
Couch Stretch with Reachovers
3
10 reps
RPE 6
3
Ankle Mobility
3
10 reps
RPE 6
4
Stretching
3
1 mins
RPE 6
5
Jefferson Curl
3
1 mins
RPE 6
6
IYT
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
8 reps
RPE 6
2
Couch Stretch with Reachovers
3
10 reps
RPE 6
3
Ankle Mobility
3
10 reps
RPE 6
4
Stretching
3
1 mins
RPE 6
5
Jefferson Curl
3
1 mins
RPE 6
6
IYT
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
8 reps
RPE 6
2
Couch Stretch with Reachovers
3
10 reps
RPE 6
3
Ankle Mobility
3
10 reps
RPE 6
4
Stretching
3
1 mins
RPE 6
5
Jefferson Curl
3
1 mins
RPE 6
6
IYT
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
8 reps
RPE 6
2
Couch Stretch with Reachovers
3
10 reps
RPE 6
3
Ankle Mobility
3
10 reps
RPE 6
4
Stretching
3
1 mins
RPE 6
5
Jefferson Curl
3
1 mins
RPE 6
6
IYT
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
8 reps
RPE 6
2
Couch Stretch with Reachovers
3
10 reps
RPE 6
3
Ankle Mobility
3
10 reps
RPE 6
4
Stretching
3
1 mins
RPE 6
5
Jefferson Curl
3
1 mins
RPE 6
6
IYT
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
8 reps
RPE 6
2
Couch Stretch with Reachovers
3
10 reps
RPE 6
3
Ankle Mobility
3
10 reps
RPE 6
4
Stretching
3
1 mins
RPE 6
5
Jefferson Curl
3
1 mins
RPE 6
6
IYT
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Skull Crusher
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
8 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Ab Wheel
3
5 reps
RPE 6
8
Oblique Crunch
3
50 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Skull Crusher
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
8 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Ab Wheel
3
5 reps
RPE 6
8
Oblique Crunch
3
50 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
85%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Skull Crusher
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
8 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Ab Wheel
3
5 reps
RPE 6
8
Oblique Crunch
3
50 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
85%
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Ab Wheel
3
5 reps
RPE 6
5
Oblique Crunch
3
50 reps
RPE 6
6
Arnold Press
4
14 reps
RPE 8
7
Chin-Up (Weighted)
4
8 reps
RPE 8
8
Floor Press (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
90%
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
3
Dumbbell Row
3
12 reps
RPE 8
4
Ab Wheel
3
5 reps
RPE 6
5
Oblique Crunch
3
50 reps
RPE 6
6
Arnold Press
4
12 reps
RPE 8.5
7
Chin-Up (Weighted)
4
9 reps
RPE 8
8
Floor Press (Barbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
95%
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 9.5
3
Dumbbell Row
3
15 reps
RPE 8
4
Ab Wheel
3
8 reps
RPE 6
5
Oblique Crunch
3
100 reps
RPE 6
6
Arnold Press
4
10 reps
RPE 8
7
Chin-Up (Weighted)
4
10 reps
RPE 8
8
Floor Press (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
80%
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
3
Dumbbell Row
3
10 reps
RPE 7
4
Ab Wheel
3
8 reps
RPE 6
5
Oblique Crunch
3
100 reps
RPE 6
6
Arnold Press
4
8 reps
RPE 9
7
Chin-Up (Weighted)
4
10 reps
RPE 8
8
Floor Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Single Leg Deadlift
3
10 reps
RPE 8
3
Box Jump
4
10 reps
RPE 8
4
Lunge (Barbell)
4
12 reps
RPE 8
5
Jump Rope
3
3 mins
RPE 6
6
Russian Twist
3
20 reps
RPE 6
7
Sit Up
3
20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Single Leg Deadlift
3
10 reps
RPE 8
3
Box Jump
4
10 reps
RPE 8
4
Lunge (Barbell)
4
12 reps
RPE 8
5
Jump Rope
3
3 mins
RPE 6
6
Russian Twist
3
20 reps
RPE 6
7
Sit Up
3
20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 9
2
Single Leg Deadlift
3
10 reps
RPE 9
3
Box Jump
4
12 reps
RPE 8
4
Lunge (Barbell)
4
10 reps
RPE 9
5
Jump Rope
3
3 mins
RPE 6
6
Russian Twist
3
25 reps
RPE 6
7
Sit Up
3
25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 9
2
Box Jump
4
12 reps
RPE 8
3
Jump Rope
3
3 mins
RPE 6
4
Russian Twist
3
25 reps
RPE 6
5
Sit Up
3
25 reps
RPE 6
6
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
7
Pistol Squat
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9.5
2
Box Jump
4
10 reps
RPE 8.5
3
Jump Rope
3
3 mins
RPE 6
4
Russian Twist
3
30 reps
RPE 6
5
Sit Up
3
30 reps
RPE 6
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
7
Pistol Squat
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
Box Jump
4
8 reps
RPE 8
3
Jump Rope
3
3 mins
RPE 6
4
Russian Twist
3
30 reps
RPE 6
5
Sit Up
3
30 reps
RPE 6
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
7
Pistol Squat
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
10 reps
10 reps
RPE 7.5
RPE 7
2
Box Jump
4
10 reps
RPE 6
3
Jump Rope
3
3 mins
RPE 6
4
Russian Twist
3
30 reps
RPE 6
5
Sit Up
3
30 reps
RPE 6
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
7
Pistol Squat
4
5 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
5 Reps
80%
2
Pull-Up (Weighted)4 Sets
7 Reps
@8
3
Decline Bench Press (Dumbbell)3 Sets
10 Reps
@8
4
Overhead Press (Barbell)4 Sets
5 Reps
80%
5
Bent Over Row (Barbell, Paused)3 Sets
10 Reps
@6
6
Bicep Curl (Dumbbell)3 Sets
10 Reps
@8
7
Plank3 Sets
1 mins
@10
8
Side Plank3 Sets
1 mins
@10
Day 2
1
Squat (Barbell)4 Sets
6 Reps
@8
2
Standing Calf Raise4 Sets
10 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@8
4
Stiff Leg Deadlift4 Sets
8 Reps
@8
5
Side Bend (Dumbbell)3 Sets
10 Reps
@9
6
Hanging Toes To Bar3 Sets
6 Reps
@7
Day 4
1
Incline Bench Press (Barbell)3 Sets
10 Reps
80%
2
Seated Shoulder Press (Dumbbell)3 Sets
12 Reps
@8
3
Skull Crusher3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)3 Sets
12 Reps
@8
5
Chin-Up (Bodyweight)3 Sets
8 Reps
@8
6
Dumbbell Row3 Sets
10 Reps
@8
7
Ab Wheel3 Sets
5 Reps
@6
8
Oblique Crunch3 Sets
50 Reps
@6
Day 3
1
World's Greatest Stretch3 Sets
8 Reps
@6
2
Couch Stretch with Reachovers3 Sets
10 Reps
@6
3
Ankle Mobility3 Sets
10 Reps
@6
4
Stretching3 Sets
1 mins
@6
5
Jefferson Curl3 Sets
1 mins
@6
6
IYT4 Sets
10 Reps
@6
Day 5
1
Front Squat (Barbell)4 Sets
10 Reps
@8
2
Single Leg Deadlift3 Sets
10 Reps
@8
3
Box Jump4 Sets
10 Reps
@8
4
Lunge (Barbell)4 Sets
12 Reps
@8
5
Jump Rope3 Sets
3 mins
@6
6
Russian Twist3 Sets
20 Reps
@6
7
Sit Up3 Sets
20 Reps
@6
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00Â /Â 5
Cole B.Man
7 months ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Go less weight in certain aspects