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Powerbuilding Program 5 Days

The document outlines a 5-day powerbuilding program designed for intermediate lifters, focusing on strength and hypertrophy. Each day targets specific muscle groups with detailed exercises, sets, and repetitions, including lower body, upper body, and pull strength workouts. Key notes emphasize proper form, control, and muscle engagement throughout the exercises.

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alhayekhany
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921 views3 pages

Powerbuilding Program 5 Days

The document outlines a 5-day powerbuilding program designed for intermediate lifters, focusing on strength and hypertrophy. Each day targets specific muscle groups with detailed exercises, sets, and repetitions, including lower body, upper body, and pull strength workouts. Key notes emphasize proper form, control, and muscle engagement throughout the exercises.

Uploaded by

alhayekhany
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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5-Day Powerbuilding Program (Intermediate Level)

Day 1: Lower Body Strength (Squat Focus)

- Barbell Back Squat

Sets x Reps: 4 x 5

Notes: Focus on depth and core stability

- Romanian Deadlift

Sets x Reps: 3 x 8-10

Notes: Hamstring stretch and control

- Walking Lunges

Sets x Reps: 3 x 10 each leg

Notes: Keep chest up

- Leg Curl Machine

Sets x Reps: 3 x 12-15

Notes: Slow eccentric phase

Day 2: Upper Body Strength (Bench Focus)

- Barbell Bench Press

Sets x Reps: 4 x 4-6

Notes: Control tempo

- Incline Dumbbell Press

Sets x Reps: 3 x 8-10

Notes: Full range of motion

- Chest Dips (Weighted if possible)

Sets x Reps: 3 x 10-12

Notes: Lean forward slightly

- Triceps Pushdown

Sets x Reps: 3 x 12-15

Notes: Lockout at bottom

Day 3: Deadlift & Pull Strength

- Conventional Deadlift

Sets x Reps: 4 x 4-6

Notes: Neutral spine


5-Day Powerbuilding Program (Intermediate Level)

- Pull-Ups or Lat Pulldown

Sets x Reps: 3 x 8-12

Notes: Full stretch at bottom

- Bent Over Rows

Sets x Reps: 3 x 10

Notes: Keep back straight

- Face Pulls

Sets x Reps: 3 x 15

Notes: Focus on rear delts

Day 4: Push Hypertrophy (Chest, Shoulders, Triceps)

- Incline Machine Press

Sets x Reps: 4 x 10-12

Notes: Control throughout

- Seated Dumbbell Shoulder Press

Sets x Reps: 3 x 10

Notes: Avoid flaring elbows too much

- Lateral Raises

Sets x Reps: 3 x 12-15

Notes: Strict form

- Overhead Triceps Extension

Sets x Reps: 3 x 12

Notes: Stretch triceps fully

Day 5: Pull Hypertrophy (Back, Biceps, Rear Delts)

- Chest Supported Row

Sets x Reps: 4 x 10-12

Notes: Squeeze at top

- Lat Pulldown (Wide Grip)

Sets x Reps: 3 x 12

Notes: Don't use momentum

- EZ Bar Curl
5-Day Powerbuilding Program (Intermediate Level)

Sets x Reps: 3 x 10-12

Notes: Full range

- Hammer Curl

Sets x Reps: 3 x 12

Notes: Keep wrists neutral

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