Program Description
Power building
Program Overview
- LevelIntermediate, Novice
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedJan 27, 2024 10:20
- Last EditedSep 04, 2024 04:54
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
2 reps
80%
2
Overhead Press (Barbell)
3
6 reps
65%
3
Lateral Raise (Dumbbell)
3
12 reps
4
Reverse Wrist Curl (Barbell)
3
12 reps
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
6
Sit Up
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
2
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
1
2
6 reps
7 reps
65%
65%
3
Lateral Raise (Dumbbell)
3
12 reps
4
Reverse Wrist Curl (Barbell)
3
12 reps
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
6
Sit Up
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
2
1
7 reps
8 reps
65%
65%
3
Lateral Raise (Dumbbell)
3
12 reps
4
Reverse Wrist Curl (Barbell)
3
12 reps
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
6
Sit Up
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
3
8 reps
65%
3
Lateral Raise (Dumbbell)
3
12 reps
4
Reverse Wrist Curl (Barbell)
3
12 reps
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
6
Sit Up
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
3 reps
80%
2
Overhead Press (Barbell)
1
2
8 reps
9 reps
65%
65%
3
Lateral Raise (Dumbbell)
3
12 reps
4
Reverse Wrist Curl (Barbell)
3
12 reps
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
6
Sit Up
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2 reps
80%
2
Squat (Barbell)
3
6 reps
65%
3
Bicep Curl (EZ Bar)
4
12 reps
4
Hammer Curl
3
12 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Tricep Extension (Cable)
4
12 reps
7
Skull Crusher
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2
2 reps
3 reps
80%
80%
2
Squat (Barbell)
1
2
6 reps
7 reps
65%
65%
3
Bicep Curl (EZ Bar)
4
12 reps
4
Hammer Curl
3
12 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Tricep Extension (Cable)
4
12 reps
7
Skull Crusher
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
2 reps
3 reps
80%
80%
2
Squat (Barbell)
2
1
7 reps
8 reps
65%
65%
3
Bicep Curl (EZ Bar)
4
12 reps
4
Hammer Curl
3
12 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Tricep Extension (Cable)
4
12 reps
7
Skull Crusher
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6
2 reps
3 reps
80%
80%
2
Squat (Barbell)
3
8 reps
65%
3
Bicep Curl (EZ Bar)
4
12 reps
4
Hammer Curl
3
12 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Tricep Extension (Cable)
4
12 reps
7
Skull Crusher
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Squat (Barbell)
1
2
8 reps
9 reps
65%
65%
3
Bicep Curl (EZ Bar)
4
12 reps
4
Hammer Curl
3
12 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Tricep Extension (Cable)
4
12 reps
7
Skull Crusher
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
2 reps
80%
2
Deadlift (Barbell)
3
6 reps
65%
3
Chest Supported Row (Machine)
3
12 reps
4
Bench Press (Barbell)
6
2 reps
80%
5
Bench Press (Barbell)
3
7 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
1
2
6 reps
7 reps
65%
65%
3
Chest Supported Row (Machine)
3
12 reps
4
Bench Press (Barbell)
4
2
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
1
2
7 reps
8 reps
65%
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
2
1
7 reps
8 reps
65%
65%
3
Chest Supported Row (Machine)
3
12 reps
4
Bench Press (Barbell)
2
4
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
2
1
8 reps
9 reps
65%
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
3
8 reps
65%
3
Chest Supported Row (Machine)
3
12 reps
4
Bench Press (Barbell)
6
3 reps
80%
5
Bench Press (Barbell)
3
9 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
80%
2
Deadlift (Barbell)
1
2
8 reps
9 reps
65%
65%
3
Chest Supported Row (Machine)
3
12 reps
4
Bench Press (Barbell)
5
1
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
2
1
7 reps
8 reps
65%
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
1
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
2
1
6 reps
7 reps
65%
65%
3
Rear Delt Fly (Dumbbell)
3
12 reps
4
Dead Hang
3
1 mins
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
6
Lying Leg Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
3
7 reps
65%
3
Rear Delt Fly (Dumbbell)
3
12 reps
4
Dead Hang
3
1 mins
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
6
Lying Leg Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
1
2
7 reps
8 reps
65%
65%
3
Rear Delt Fly (Dumbbell)
3
12 reps
4
Dead Hang
3
1 mins
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
6
Lying Leg Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
7
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
2
1
8 reps
9 reps
65%
65%
3
Rear Delt Fly (Dumbbell)
3
12 reps
4
Dead Hang
3
1 mins
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
6
Lying Leg Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
2 reps
80%
2
Overhead Press (Barbell)
3
6 reps
65%
3
Rear Delt Fly (Dumbbell)
3
12 reps
4
Dead Hang
3
1 mins
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
6
Lying Leg Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
1
2 reps
3 reps
80%
80%
2
Squat (Barbell)
2
1
6 reps
7 reps
65%
65%
3
Leg Extension
3
12 reps
4
Leg Curl
3
12 reps
5
Seated Calf Raise
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3
2 reps
3 reps
80%
80%
2
Squat (Barbell)
3
7 reps
65%
3
Leg Extension
3
12 reps
4
Leg Curl
3
12 reps
5
Seated Calf Raise
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5
2 reps
3 reps
80%
80%
2
Squat (Barbell)
1
2
7 reps
8 reps
65%
65%
3
Leg Extension
3
12 reps
4
Leg Curl
3
12 reps
5
Seated Calf Raise
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
7
2 reps
3 reps
80%
80%
2
Squat (Barbell)
2
1
8 reps
9 reps
65%
65%
3
Leg Extension
3
12 reps
4
Leg Curl
3
12 reps
5
Seated Calf Raise
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2 reps
80%
2
Squat (Barbell)
3
6 reps
65%
3
Leg Extension
3
12 reps
4
Leg Curl
3
12 reps
5
Seated Calf Raise
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
1
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
2
1
6 reps
7 reps
65%
65%
3
Lat Pulldown
3
12 reps
4
Bench Press (Barbell)
5
1
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
2
1
7 reps
8 reps
65%
65%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
3
7 reps
65%
3
Lat Pulldown
3
12 reps
4
Bench Press (Barbell)
3
3
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
3
8 reps
65%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
1
2
7 reps
8 reps
65%
65%
3
Lat Pulldown
3
12 reps
4
Bench Press (Barbell)
1
5
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
1
2
8 reps
9 reps
65%
65%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
7
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
2
1
8 reps
9 reps
65%
65%
3
Lat Pulldown
3
12 reps
4
Bench Press (Barbell)
6
2 reps
80%
5
Bench Press (Barbell)
3
7 reps
65%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
2 reps
80%
2
Deadlift (Barbell)
3
6 reps
65%
3
Lat Pulldown
3
12 reps
4
Bench Press (Barbell)
4
2
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
1
2
7 reps
8 reps
65%
65%
Week 1
1 / 5 Weeks
Day 1
1
Overhead Press (Barbell)8 Sets
2 Reps
80%
2
Overhead Press (Barbell)3 Sets
6 Reps
65%
3
Lateral Raise (Dumbbell)3 Sets
12 Reps
4
Reverse Wrist Curl (Barbell)3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)3 Sets
12 Reps
6
Sit Up3 Sets
15 Reps
Day 2
1
Squat (Barbell)8 Sets
2 Reps
80%
2
Squat (Barbell)3 Sets
6 Reps
65%
3
Bicep Curl (EZ Bar)4 Sets
12 Reps
4
Hammer Curl3 Sets
12 Reps
5
Incline Curl (Dumbbell)3 Sets
12 Reps
6
Tricep Extension (Cable)4 Sets
12 Reps
7
Skull Crusher3 Sets
12 Reps
Day 3
1
Deadlift (Barbell)8 Sets
2 Reps
80%
2
Deadlift (Barbell)3 Sets
6 Reps
65%
3
Chest Supported Row (Machine)3 Sets
12 Reps
4
Bench Press (Barbell)6 Sets
2 Reps
80%
5
Bench Press (Barbell)3 Sets
7 Reps
65%
Day 4
1
Overhead Press (Barbell)7 Sets
1 Set
2 Reps
3 Reps
80%
80%
2
Overhead Press (Barbell)2 Sets
1 Set
6 Reps
7 Reps
65%
65%
3
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
4
Dead Hang3 Sets
1 mins
5
Reverse Wrist Curl (Dumbbell)3 Sets
15 Reps
6
Lying Leg Raise3 Sets
15 Reps
Day 5
1
Squat (Barbell)7 Sets
1 Set
2 Reps
3 Reps
80%
80%
2
Squat (Barbell)2 Sets
1 Set
6 Reps
7 Reps
65%
65%
3
Leg Extension3 Sets
12 Reps
4
Leg Curl3 Sets
12 Reps
5
Seated Calf Raise3 Sets
12 Reps
Day 6
1
Deadlift (Barbell)7 Sets
1 Set
2 Reps
3 Reps
80%
80%
2
Deadlift (Barbell)2 Sets
1 Set
6 Reps
7 Reps
65%
65%
3
Lat Pulldown3 Sets
12 Reps
4
Bench Press (Barbell)5 Sets
1 Set
2 Reps
3 Reps
80%
80%
5
Bench Press (Barbell)2 Sets
1 Set
7 Reps
8 Reps
65%
65%