8 Week Powerbuilding Program

By Seba Kot

	Intermediate (2-3 years)
	55 minutes/day \| 4 days/week \| 8 weeks
	Powerbuilding, Gain Strength, Bodybuilding
	Barbell, Squat Rack, Other, Smith Machine, Flat Bench, Ab Wheel, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Pull up bar, Glute Ham Developer (GHD), Incline Bench, 1 x Dumbbell, PVC Pipe Show More

Average Exertion

Average Cardio Intensity

Source: liftvault.com

This is an 8 week powerbuilding program designed by Seba Kot, Polish lifter.

Description

Media

▶

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - A1

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	8 sets	8 reps	180s
Circuit #2 - 5 rounds Rest 15s between rounds
2A.Barbell Glute Bridge See Exercise Notes	5 rounds	12 reps	0s
2B.Bulgarian Split Squat On Smith Machine See Exercise Notes	5 rounds	8 reps	15s
3.Kneeling Ab Wheel See Exercise Notes	5 sets	12 reps	60s

Day 2 - B1

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press See Exercise Notes	8 sets	8 reps	180s
2.Barbell JM Bench Press See Exercise Notes	4 sets	8 reps	15s
3.Dumbbell Seal Row See Exercise Notes	4 sets	8 reps	90s
4.Face Pull with External Rotation See Exercise Notes	5 sets	12 reps	60s

Day 3 - C1

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Exercise	Sets	Reps	Rest
1.Pull-up See Exercise Notes	5 sets	AMAP reps	180s
2.Barbell Deadlift See Exercise Notes	5 sets	5 reps	210s
3.Barbell Glute-Ham Raise See Exercise Notes	5 sets	5 reps	120s
4.Farmer's Walk	3 sets	15 meters	90s

Day 4 - C2

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Exercise	Sets	Reps	Rest
1.Barbell Front Squat See Exercise Notes	4 sets	6 reps	180s
2.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	8 sets	8 reps	150s
3.Incline Dumbbell Press See Exercise Notes	3 sets	8 reps	90s
4.Hammer Curls See Exercise Notes	4 sets	10 reps	15s
5.Powell Raise See Exercise Notes	4 sets	10 reps	60s

Date Created: 1/7/2020, UTC

Last Updated: 10/28/2021, UTC

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