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Powerbuilding Porgram V2

This powerbuilding program consists of 6 days of training split into upper body, lower body, and full body days. Each workout focuses on compound lifts for 5 sets with increasing weight. Accessory exercises targeting specific muscles are also included for hypertrophy. The program progresses over time by gradually reducing reps and increasing weight on the main lifts to provide both strength and muscle gains.

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alquet Noah
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92 views14 pages

Powerbuilding Porgram V2

This powerbuilding program consists of 6 days of training split into upper body, lower body, and full body days. Each workout focuses on compound lifts for 5 sets with increasing weight. Accessory exercises targeting specific muscles are also included for hypertrophy. The program progresses over time by gradually reducing reps and increasing weight on the main lifts to provide both strength and muscle gains.

Uploaded by

alquet Noah
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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Powerbuilding Program

Day 1 Set 1 Set 2 Set 3 Set 4 Set 5


Deadlifts x10 @45% x5 @55% x5 @65% x5 @75% x5+ @85%
Rack Pulls 4x6-8
Lat Pulldown 4x10-12
Unilateral lat seated rows 4x10-12
Barbell Rows 4x8-10
Incline Hammer Curls 4x10-12
Spider Curls 4x10-12

Day 2 Set 1 Set 2 Set 3 Set 4 Set 5


Bench Press x10 @45% x5 @55% x5 @65% x5 @75% x5+ @85%
Incline Smith Machine Press 4x10
Flat DB Press 4x6-8(controlled reps)
High to low flies 4x12-15
Incline skullcrushers 4x12-15
Tris Pushdown SS Overhead 4x12-15

Day 3 Set 1 Set 2 Set 3 Set 4 Set 5


Squat x10 @45% x5 @55% x5 @65% x5 @75% x5+ @85%
Front squats 4x8(55%)
Hipthrust 4x10
Leg Press 4x10-12
Leg Extensions 4x10-12
Romanian Deadlifts 4x8-10
Shoulder Press 4x8-10(controlled reps)
Lateral Raise 4x12-15
Rear Delt ext 4x15

Day 4 Set 1 Set 2 Set 3 Set 4 Set 5


Deadlifts x10 @45% x5 @55% x5 @65% x5 @75% x5+ @85%
Rack Pulls 4x6-8
Uni Lat Pulldown 4x10-12
Unilateral lat seated rows 4x10-12
Barbell Rows 4x8-10
Wide Grip Seated rows 4x10-12

Day 5(Hypertrophy only)


Shoulder Press 4x6-8
Incline Skullcrushers 4x12
Tris Pushdown SS Overhead 4x10
Incline Curls 3x10
Spider Curls 4x10
Hammer Curls 4x10
Lateral Raise 4x10-12
Rear delt ext 4x12-15

Day 6 Set 1 Set 2 Set 3 Set 4 Set 5


Squats x10 @45% x5 @55% x5 @65% x5 @75% x5+ @85%
Paused Squats 4x6-8(60%)
Hipthrust 4x10-12
Goblet Squats 3x10
Leg Extensions 4x12
Romanian Deadlift 4x10-12
Flat bench press 4x8-10
High to low flies 4x12-15
Low to high flies 4x12-15
Set 6
x5+ @85%

Set 6
x5+ @85%

Set 6
x5+ @85%

Set 6
x5+ @85%
Set 6
x5+ @85%
Powerbuilding Program
Day 1 Set 1 Set 2 Set 3 Set 4 Set 5
Deadlifts x8 @50% x3 @60% x3 @70% x3 @80% x3+ @90%
Rack Pulls 4x6-8
Lat Pulldown 4x10-12
Unilateral lat seated rows 4x10-12
Barbell Rows 4x8-10
Incline Hammer Curls 4x10-12
Spider Curls 4x10-12

Day 2 Set 1 Set 2 Set 3 Set 4 Set 5


Bench Press x8 @50% x3 @60% x3 @70% x3 @80% x3+ @90%
Incline Smith Machine Press 4x10
Flat DB Press 4x6-8(controlled reps)
High to low flies 4x12-15
Incline skullcrushers 4x12-15
Tris Pushdown SS Overhead 4x12-15

Day 3 Set 1 Set 2 Set 3 Set 4 Set 5


Squat x8 @50% x3 @60% x3 @70% x3 @80% x3+ @90%
Front squats 4x8(55%)
Hipthrust 4x10
Leg Press 4x10-12
Leg Extensions 4x10-12
Romanian Deadlifts 4x8-10
Shoulder Press 4x8-10(controlled reps)
Lateral Raise 4x12-15
Rear Delt ext 4x15

Day 4 Set 1 Set 2 Set 3 Set 4 Set 5


Deadlifts x8 @50% x3 @60% x3 @70% x3 @80% x3+ @90%
Rack Pulls 4x6-8
Uni Lat Pulldown 4x10-12
Unilateral lat seated rows 4x10-12
Barbell Rows 4x8-10
Wide Grip Seated rows 4x10-12

Day 5(Hypertrophy only)


Shoulder Press 4x6-8
Incline Skullcrushers 4x12
Tris Pushdown SS Overhead 4x10
Incline Curls 3x10
Spider Curls 4x10
Hammer Curls 4x10
Lateral Raise 4x10-12
Rear delt ext 4x12-15

Day 6 Set 1 Set 2 Set 3 Set 4 Set 5


Squats x8 @50% x3 @60% x3 @70% x3 @80% x3+ @90%
Paused Squats 4x6-8(60%)
Hipthrust 4x10-12
Goblet Squats 3x10
Leg Extensions 4x12
Romanian Deadlift 4x10-12
Flat bench press 4x8-10
High to low flies 4x12-15
Low to high flies 4x12-15
Set 6
x3+ @90%

Set 6
x3+ @90%

Set 6
x3+ @90%

Set 6
x3+ @90%
Set 6
x3+ @90%
Powerbuilding Program
Day 1 Set 1 Set 2 Set 3 Set 4 Set 5
Deadlifts x10 @50% x5 @70% x3 @80% x2 @85% x1 @90%
Rack Pulls 4x6-8
Lat Pulldown 4x10-12
Unilateral lat seated rows 4x10-12
Barbell Rows 4x8-10
Incline Hammer Curls 4x10-12
Spider Curls 4x10-12

Day 2 Set 1 Set 2 Set 3 Set 4 Set 5


Bench Press x10 @50% x5 @70% x3 @80% x2 @85% x1 @90%
Incline Smith Machine Press 4x10
Flat DB Press 4x6-8(controlled reps)
High to low flies 4x12-15
Incline skullcrushers 4x12-15
Tris Pushdown SS Overhead 4x12-15

Day 3 Set 1 Set 2 Set 3 Set 4 Set 5


Squat x10 @50% x5 @70% x3 @80% x2 @85% x1 @90%
Front squats 4x8(55%)
Hipthrust 4x10
Leg Press 4x10-12
Leg Extensions 4x10-12
Romanian Deadlifts 4x8-10
Shoulder Press 4x8-10(controlled reps)
Lateral Raise 4x12-15
Rear Delt ext 4x15

Day 4 Set 1 Set 2 Set 3 Set 4 Set 5


Deadlifts x10 @50% x5 @70% x3 @80% x2 @85% x1 @90%
Rack Pulls 4x6-8
Uni Lat Pulldown 4x10-12
Unilateral lat seated rows 4x10-12
Barbell Rows 4x8-10
Wide Grip Seated rows 4x10-12

Day 5(Hypertrophy only)


Shoulder Press 4x6-8
Incline Skullcrushers 4x12
Tris Pushdown SS Overhead 4x10
Incline Curls 3x10
Spider Curls 4x10
Hammer Curls 4x10
Lateral Raise 4x10-12
Rear delt ext 4x12-15

Day 6 Set 1 Set 2 Set 3 Set 4 Set 5


Squats x10 @50% x5 @70% x3 @80% x2 @85% x1 @90%
Paused Squats 4x6-8(60%)
Hipthrust 4x10-12
Goblet Squats 3x10
Leg Extensions 4x12
Romanian Deadlift 4x10-12
Flat bench press 4x8-10
High to low flies 4x12-15
Low to high flies 4x12-15
Set 6
x1+ @95%

Set 6
x1+ @95%

Set 6
x1+ @95%

Set 6
x1+ @95%
Set 6
x1+ @95%
Powerbuilding Program
Day 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlifts x10 @50% x8 @60% x5 @70% x5 @70% x5 @70% x5 @70%
Rack Pulls 4x6-8
Unilateral lat seated rows 4x10-12
Barbell Rows 4x8-10
Incline Hammer Curls 4x10-12
Spider Curls 4x10-12

Day 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6


Bench Press x10 @50% x8 @60% x5 @70% x5 @70% x5 @70% x5 @70%
Incline Smith Machine Press 4x10
Flat DB Press 4x6-8(controlled reps)
High to low flies 4x12-15
Incline skullcrushers 4x12-15
Tris Pushdown SS Overhead 4x12-15

Day 3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6


Squat x10 @50% x8 @60% x5 @70% x5 @70% x5 @70% x5 @70%
Front squats 4x8(55%)
Hipthrust 4x10
Leg Extensions 4x10-12
Romanian Deadlifts 4x8-10
Shoulder Press 4x8-10(controlled reps)
Lateral Raise 4x12-15
Rear Delt ext 4x15

Day 4 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6


Deadlifts x10 @50% x8 @60% x5 @70% x5 @70% x5 @70% x5 @70%
Rack Pulls 4x6-8
Uni Lat Pulldown 4x10-12
Unilateral lat seated rows 4x10-12
Barbell Rows 4x8-10
Wide Grip Seated rows 4x10-12

Day 5(Hypertrophy only)


Shoulder Press 4x6-8
Incline Skullcrushers 4x12
Tris Pushdown SS Overhead 4x10
Incline Curls 3x10
Spider Curls 4x10
Hammer Curls 4x10
Lateral Raise 4x10-12
Rear delt ext 4x12-15

Day 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6


Squats x10 @50% x8 @60% x5 @70% x5 @70% x5 @70% x5 @70%
Paused Squats 4x6-8(60%)
Hipthrust 4x10-12
Goblet Squats 3x10
Leg Extensions 4x12
Romanian Deadlift 4x10-12
Flat bench press 4x8-10
High to low flies 4x12-15
Low to high flies 4x12-15

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