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Free Powerbuilding Program

This 4-week powerbuilding program consists of full-body workouts performed 3 days per week. Each workout focuses on chest/triceps, back/biceps, or shoulders/triceps paired with legs. Exercises are performed for 2-3 sets of 8-12 or 12-15 reps with increasing weight each week. The program tracks 1RM strengths and provides instructions for exercises marked with asterisks, such as adding weight to dips and calf raises each week.

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Viresh Upase Roll No 130. / 8th term
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4K views4 pages

Free Powerbuilding Program

This 4-week powerbuilding program consists of full-body workouts performed 3 days per week. Each workout focuses on chest/triceps, back/biceps, or shoulders/triceps paired with legs. Exercises are performed for 2-3 sets of 8-12 or 12-15 reps with increasing weight each week. The program tracks 1RM strengths and provides instructions for exercises marked with asterisks, such as adding weight to dips and calf raises each week.

Uploaded by

Viresh Upase Roll No 130. / 8th term
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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4 WEEKS OF POWERBUILDING

ENTER YOUR 1RMS ENTER YOUR ROUNDING


SQUAT 94
USE 2.5 FOR KILOS, 5 FOR
BENCH PRESS 74 POUNDS
DEADLIFT 130
DAY WEEK 1 2

(HEAVY) SETS REPS WT SETS REPS


BENCH PRESS 2 12 50 3 8
INCLINE PRESS 2 12 40 3 8
CHEST/TRICEPS DUMBBELL FLYE 4-5 SETS X 12-15 RE
DIP 3 MAX * 3 MAX
SUPINATED PUSHDOWN 2-3 SETS X 20+ REP
(HEAVY) SETS REPS WT SETS REPS
HAMMER CURL 2-3 SETS OF 8-12 RE
BARBELL CURL 2-3 SETS OF 12-15 R
BACK/BICEPS DEADLIFT 2 12 85 3 8
WIDE GRIP PULLDOWN 2-3 SETS OF 8-12 RE
WIDE GRIP SEATED ROW 2-3 SETS OF 12-15 R

SEATED CALF RAISE **

(LIGHT) SETS REPS WT SETS REPS


CLOSE GRIP BENCH PRESS 2 12 45 3 8
SEATED PRESS 2 12 @8 3 8
SHOULDERS/TRICEPS SKULLCRUSHER 2-3 SETS OF 8-12 RE
ELBOWS-OUT EXTENSION 2-3 SETS OF 12-15 R

LATERAL RAISE 2-3 SETS OF 12-15 R


BAND PULL-APART 2-3 SETS OF 20+ RE
(HEAVY) SETS REPS WT SETS REPS
SQUAT 2 12 62.5 3 8
FRONT SQUAT 2 12 45 3 8
SINGLE-LEG PRESS 2-4 SETS
LEGS
GLUTE-HAM RAISE 2-3 SETS OF 8-12 RE
HAMSTRING CURL 2-3 SETS OF 12-15 R

VACUUM HOLD 5 MAX 5 MAX


* YOU MUST PERFORM AT LEAST 10 REPS PER SET ON DIPS. IF YOU PERFORM AT LEAST 3X10 IN WEEK 1, ADD WEIGHT IN W
PERFORM AT LEAST 10 REPS ON EACH SET. EACH SET MUST BE
** IN WEEK 1, USE A WEIGHT YOU COULD NORMALLY DO FOR ONE SET OF 10-12 REPS. PERFORM 1 SET OF MAX REPS US
STRETCHED POSITION). EACH FOLLOWING WEEK, USE THE SAME WEIGHT BUT PERFORM M
WERBUILDING
OUR ROUNDING NOTES

MAKE SURE TO READ THROUGH THE INSTRUCTIONS IN THE COURSE.


2.5 CHECK BELOW FOR INSTRUCTIONS ON EXERCISES MARKED WITH *

2 3 4

WT SETS REPS WT SETS REPS WT


52.5 2 10 55 2 8 55
45 2 10 45 2 8 50
4-5 SETS X 12-15 REPS
* 3 MAX * 3 MAX *
2-3 SETS X 20+ REPS
WT SETS REPS WT SETS REPS WT
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

92.5 2 10 95 2 8 100
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS
**

WT SETS REPS WT SETS REPS WT


47.5 2 10 50 2 8 50
ADD WT 2 10 SAME WT 2 8 ADD WT
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

2-3 SETS OF 12-15 REPS


2-3 SETS OF 20+ REPS
WT SETS REPS WT SETS REPS WT
67.5 2 10 67.5 2 8 72.5
50 2 10 50 2 8 55
2-4 SETS
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

5 MAX 5 MAX
10 IN WEEK 1, ADD WEIGHT IN WEEK 2 (AND SO ON). OTHERWISE, REPEAT THE SAME WEIGHT UNTIL YOU
ON EACH SET. EACH SET MUST BE TO FAILURE.
PERFORM 1 SET OF MAX REPS USING A 5/10/1 TEMPO (5 SECOND NEGATIVE, 10 SECOND HOLD IN THE
E SAME WEIGHT BUT PERFORM MORE REPS THAN IN THE PREVIOUS WEEK.

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