Powerbuilding
Power Up Strength & Performance
PowerliftingThis program is designed for the beginning individual looking improve their squat, bench, and deadlift while also increasing their lean mass. This program is built for the everyday athlete looking to get bigger and stronger.
This program only requires a barbell with weights, dumbbells, and a cable machine, making it perfect for any gym situation. If you are looking for a starting point for your fitness journey, or looking for the next step, look no further!
A
Back Squat
3 x 5
B1
Goblet Squat
3 x 8
B2
Bulgarian Split Squat
3 x 8
C1
1-Arm DB Row
3 x 8
C2
Lat Pulldown
3 x 8
D
DB Lateral Raise
1 x 15
E
DB Farmer's Walk
2 x 30
A
Bench Press
3 x 5
B1
DB Shoulder Press
3 x 8
B2
DB Arnold Press
3 x 8
C1
DB Bicep Curls
3 x 8
C2
DB Overhead Tricep Extension
3 x 8
D1
Tricep Rope Pulldowns
3 x 8
D2
Iso Hold DB Curl
3 x 8
E
DB Chest Fly
1 x 15
A
Deadlift
3 x 5
B1
Single Leg RDL
3 x 8
B2
Hamstring Curl on Slides
3 x 8
C1
Incline DB Bench Press
3 x 8
C2
DB Bench Press
3 x 8
D
Lat Pulldown
1 x 15
E1
Plank
2 x 0:30
E2
Dead Bug
2 x 10
A
Back Squat
3 x 3
B
Bench Press
3 x 3
C
Deadlift
3 x 3
D1
Push Press
3 x 3
D2
Chin-Up
3 x 3
E1
DB Farmer's Walk
4 x 30
E2
Side Plank
4 x 0:30
