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8Week Modified Powerbuilding Cycle

The document outlines an 8-week workout program focusing on upper and lower body strength, with specific main lifts and accessory exercises for each day. Each week consists of a structured routine including rest days, with an emphasis on increasing volume and intensity over time. The program includes variations of bench press, squats, and accessory work for arms and shoulders.

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0 views2 pages

8Week Modified Powerbuilding Cycle

The document outlines an 8-week workout program focusing on upper and lower body strength, with specific main lifts and accessory exercises for each day. Each week consists of a structured routine including rest days, with an emphasis on increasing volume and intensity over time. The program includes variations of bench press, squats, and accessory work for arms and shoulders.

Uploaded by

xjh5sf6vsh
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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Week Day Focus Main Lift(s)

Additional
Top Set (RPE)
Volume/Accessory Notes
Week 1 Day 1 Upper PowBench PresTop Set @ Add 1–2 sets to DB press, lateral raises
Week 1 Day 2 Lower PowBack SquatTop Set @ Add 1–2 sets to leg curls, calves
Week 1 Day 3 Rest/Recov- - -
Week 1 Day 4 Upper HypIncline DB Top Set @ Add volume to rows, rear delts
Week 1 Day 5 Lower HypeLeg Press, Top Set @ Extra glute/hamstring work
Week 1 Day 6 Arm/ShoulOHP, DB CuTop Set @ High rep arms, shoulders, shrugs
Week 1 Day 7 Rest - - -
Week 2 Day 1 Upper PowBench PresTop Set @ Add 1–2 sets to DB press, lateral raises
Week 2 Day 2 Lower PowBack SquatTop Set @ Add 1–2 sets to leg curls, calves
Week 2 Day 3 Rest/Recov- - -
Week 2 Day 4 Upper HypIncline DB Top Set @ Add volume to rows, rear delts
Week 2 Day 5 Lower HypeLeg Press, Top Set @ Extra glute/hamstring work
Week 2 Day 6 Arm/ShoulOHP, DB CuTop Set @ High rep arms, shoulders, shrugs
Week 2 Day 7 Rest - - -
Week 3 Day 1 Upper PowBench PresTop Set @ Add 1–2 sets to DB press, lateral raises
Week 3 Day 2 Lower PowBack SquatTop Set @ Add 1–2 sets to leg curls, calves
Week 3 Day 3 Rest/Recov- - -
Week 3 Day 4 Upper HypIncline DB Top Set @ Add volume to rows, rear delts
Week 3 Day 5 Lower HypeLeg Press, Top Set @ Extra glute/hamstring work
Week 3 Day 6 Arm/ShoulOHP, DB CuTop Set @ High rep arms, shoulders, shrugs
Week 3 Day 7 Rest - - -
Week 4 Day 1 Upper PowBench PresTop Set @ Add 1–2 sets to DB press, lateral raises
Week 4 Day 2 Lower PowBack SquatTop Set @ Add 1–2 sets to leg curls, calves
Week 4 Day 3 Rest/Recov- - -
Week 4 Day 4 Upper HypIncline DB Top Set @ Add volume to rows, rear delts
Week 4 Day 5 Lower HypeLeg Press, Top Set @ Extra glute/hamstring work
Week 4 Day 6 Arm/ShoulOHP, DB CuTop Set @ High rep arms, shoulders, shrugs
Week 4 Day 7 Rest - - -
Week 5 Day 1 Upper PowBench PresTop Set @ Add 1–2 sets to DB press, lateral raises
Week 5 Day 2 Lower PowBack SquatTop Set @ Add 1–2 sets to leg curls, calves
Week 5 Day 3 Rest/Recov- - -
Week 5 Day 4 Upper HypIncline DB Top Set @ Add volume to rows, rear delts
Week 5 Day 5 Lower HypeLeg Press, Top Set @ Extra glute/hamstring work
Week 5 Day 6 Arm/ShoulOHP, DB CuTop Set @ High rep arms, shoulders, shrugs
Week 5 Day 7 Rest - - -
Week 6 Day 1 Upper PowBench PresTop Set @ Add 1–2 sets to DB press, lateral raises
Week 6 Day 2 Lower PowBack SquatTop Set @ Add 1–2 sets to leg curls, calves
Week 6 Day 3 Rest/Recov- - -
Week 6 Day 4 Upper HypIncline DB Top Set @ Add volume to rows, rear delts
Week 6 Day 5 Lower HypeLeg Press, Top Set @ Extra glute/hamstring work
Week 6 Day 6 Arm/ShoulOHP, DB CuTop Set @ High rep arms, shoulders, shrugs
Week 6 Day 7 Rest - - -
Week 7 Day 1 Upper PowBench PresTop Set @ Add 1–2 sets to DB press, lateral raises
Week 7 Day 2 Lower PowBack SquatTop Set @ Add 1–2 sets to leg curls, calves
Week 7 Day 3 Rest/Recov- - -
Week 7 Day 4 Upper HypIncline DB Top Set @ Add volume to rows, rear delts
Week 7 Day 5 Lower HypeLeg Press, Top Set @ Extra glute/hamstring work
Week 7 Day 6 Arm/ShoulOHP, DB CuTop Set @ High rep arms, shoulders, shrugs
Week 7 Day 7 Rest - - -
Week 8 Day 1 Upper PowBench PresTop Set @ Add 1–2 sets to DB press, lateral raises
Week 8 Day 2 Lower PowBack SquatTop Set @ Add 1–2 sets to leg curls, calves
Week 8 Day 3 Rest/Recov- - -
Week 8 Day 4 Upper HypIncline DB Top Set @ Add volume to rows, rear delts
Week 8 Day 5 Lower HypeLeg Press, Top Set @ Extra glute/hamstring work
Week 8 Day 6 Arm/ShoulOHP, DB CuTop Set @ High rep arms, shoulders, shrugs
Week 8 Day 7 Rest - - -

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