Scribd
Upload
4 views2 pages

Powerbuilding Program

The document outlines a structured four-week strength training program titled 'Powerbuilding: Toned Size and Strength' by Mikhael Onesimus. It includes detailed warm-up exercises and a variety of full body, lower body, and upper body workouts with specified sets, repetitions, intensity (%1RM/RPE), and rest periods. The program is designed to enhance strength and muscle tone through progressive overload and varied exercises.

Uploaded by

azariamike6
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
4 views2 pages

Powerbuilding Program

The document outlines a structured four-week strength training program titled 'Powerbuilding: Toned Size and Strength' by Mikhael Onesimus. It includes detailed warm-up exercises and a variety of full body, lower body, and upper body workouts with specified sets, repetitions, intensity (%1RM/RPE), and rest periods. The program is designed to enhance strength and muscle tone through progressive overload and varied exercises.

Uploaded by

azariamike6
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

POWERBUILDING

TONED SIZE AND STRENGTH


BY : MIKHAEL ONESIMUS

DYNAMICS WARM UP
EXERCISE SETS REPS/TIME NOTES
LOW INTENSITY CARDIO N/A 5-10 MIN BISA PAKAI ALAT CARDIO APA PUN,USAHAKAN BPM DI 100-135 BPM
FRONT / BACK LEG SWING 2 12 12 REPS PER SISI YA
SIDE/SIDE LEG SWING 2 12 12 REPS PER SISI YA
PRONE TRAP RAISE 2 15 12 REPS PER SISI YA

WEEK 1

DAY 1 (FULL BODY ) SETS REPS %1RM/RPE REST Set 1 Set 2 Set 3 Set 4 Remarks
BACK SQUAT 2 5 REPS 75-80 2-4 MIN
BACK SQUAT 1 10 REPS 75 2-3 MIN
BENCH PRESS 3 15 REPS 70 2 MIN
CHEST SUPP ROW 3 8 REPS RPE 7 1-2 MIN
GLUTE BRIGDE 3 8 REPS RPE 8 1-2 MIN
SIDE PLANK 3 20-30 REPS RPE 8 1 MIN

DAY 2 (FULL BODY ) SETS REPS %1RM/RPE REST


DEADLIFT 4 4 REPS 80 2-3 MIN
BENCH PRESS 2 3 REPS 80-87 2-3 MIN
BENCH PRESS 3 10 REPS 70 2-3 MIN
HIP ABD 3 10 REPS RPE 8 2-3 MIN
LAT PULLDOWN 3 12 REPS RPE 8 1-2 MIN
OVERHEAD TRICEP 3 12 REPS RPE 9 1-2 MIN
CALF RAISE 3 15 REPS RPE 9 1-2 MIN

DAY 3 (FULL BODY ) SETS REPS %1RM/RPE REST


BACK SQUAT 3 4-6 REPS 80 2-4 MIN
BW DIP 3 10 REPS RPE 7 2-3 MIN
HANGING LEG RAISE 3 15 REPS RPE 8 2 MIN
LAT PULL OVER 3 8 REPS RPE 7 1-2 MIN
INCLINE DB CURL 3 8 REPS RPE 8 1-2 MIN
FACE PULL 3 20-30 REPS RPE 8 1 MIN

DAY 4 (FULL BODY ) SETS REPS %1RM/RPE REST


PAUSE DEADLIFT 4 4 REPS 75 2-3 MIN
PAUSE BENCH PRESS 4 5 REPS 75 2-3 MIN
PENDLAY ROW 3 8 REPS RPE 7 2-3 MIN
LEG CURL 3 10 REPS RPE 8 2-3 MIN
REAR FLY MACHINE 3 12 REPS RPE 8 1-2 MIN
CABLE OVERHEAD TRICEP 3 12 REPS RPE 9 1-2 MIN
SINGLE ARM DB CURL 3 15 REPS RPE 9 1-2 MIN

WEEK 2

DAY 1 (LOWER BODY ) SETS REPS %1RM/RPE REST


BACK SQUAT 3 4-6 REPS 77.5 2-4 MIN
ECCENTRIC STIFF LEG DEADLIFT 3 10 REPS RPE 7 2-3 MIN
LEG PRESS 3 15 REPS RPE 8 2 MIN
SEATED GOOD MORNING 3 8 REPS RPE 7 1-2 MIN
BULGARIAN SPLIT SQUAT 3 8 REPS RPE 8 1-2 MIN
CRUNCH 3 20-30 REPS RPE 8 1 MIN

DAY 2 (UPPER BODY ) SETS REPS %1RM/RPE REST


BARBELL BENCH PRESS 4 6-10 REPS 75 2-3 MIN
LAT PULLDOWN 4 10 REPS RPE 8 2-3 MIN
PAUSE DB INCLINE PRESS 3 8 REPS RPE 7 2-3 MIN
BARBELL BENT OVER ROW 3 10 REPS RPE 8 2-3 MIN
MACHINE SHOULDER PRESS 3 12 REPS RPE 8 1-2 MIN
DB LATERAL RAISE 3 12 REPS RPE 9 1-2 MIN
PEC FLY DROP SET 3 15 REPS RPE 9 1-2 MIN

DAY 3 (LOWER BODY ) SETS REPS %1RM/RPE REST


DEADLIFT 3 4-6 REPS 80 2-4 MIN
FRONT SQUAT/ HACK SQUAT 3 10 REPS RPE 7 2-3 MIN
HIP THURST/GLUTE BRIDGE 3 15 REPS RPE 8 2 MIN
LEG CURL 3 8 REPS RPE 7 1-2 MIN
LEG EXTENSION 3 8 REPS RPE 8 1-2 MIN
SWISS BALL LEG CURL 3 20-30 REPS RPE 8 1 MIN

DAY 4 (UPPER BODY ) SETS REPS %1RM/RPE REST


FLAT BENCH SMITH MACHINE 4 6-10 REPS 70 2-3 MIN
NEUTRAL GRIP LAT PULLDOWN 4 10 REPS RPE 8 2-3 MIN
DIP 3 8 REPS RPE 7 2-3 MIN
CHEST SUPPORTED ROW 3 10 REPS RPE 8 2-3 MIN
SHOULDER PRESS MACHINE 3 12 REPS RPE 8 1-2 MIN
CABLE OVERHEAD TRICEP 3 12 REPS RPE 9 1-2 MIN
SINGLE ARM DB CURL 3 15 REPS RPE 9 1-2 MIN

WEEK 3
DAY 1 (FULL BODY ) SETS REPS %1RM/RPE REST
BACK SQUAT 2 5 REPS 75-80 2-4 MIN
BACK SQUAT 1 10 REPS 75 2-3 MIN
BENCH PRESS 3 15 REPS 70 2 MIN
CHEST SUPP ROW 3 8 REPS RPE 7 1-2 MIN
GLUTE BRIGDE 3 8 REPS RPE 8 1-2 MIN
SIDE PLANK 3 20-30 REPS RPE 8 1 MIN

DAY 2 (FULL BODY ) SETS REPS %1RM/RPE REST


DEADLIFT 4 4 REPS 80 2-3 MIN
BENCH PRESS 2 3 REPS 80-87 2-3 MIN
BENCH PRESS 3 10 REPS 70 2-3 MIN
HIP ABD 3 10 REPS RPE 8 2-3 MIN
LAT PULLDOWN 3 12 REPS RPE 8 1-2 MIN
OVERHEAD TRICEP 3 12 REPS RPE 9 1-2 MIN
CALF RAISE 3 15 REPS RPE 9 1-2 MIN

DAY 3 (FULL BODY ) SETS REPS %1RM/RPE REST


BACK SQUAT 3 4-6 REPS 80 2-4 MIN
BW DIP 3 10 REPS RPE 7 2-3 MIN
HANGING LEG RAISE 3 15 REPS RPE 8 2 MIN
LAT PULL OVER 3 8 REPS RPE 7 1-2 MIN
INCLINE DB CURL 3 8 REPS RPE 8 1-2 MIN
FACE PULL 3 20-30 REPS RPE 8 1 MIN

DAY 4 (FULL BODY ) SETS REPS %1RM/RPE REST


PAUSE DEADLIFT 4 4 REPS 75 2-3 MIN
PAUSE BENCH PRESS 4 5 REPS 75 2-3 MIN
PENDLAY ROW 3 8 REPS RPE 7 2-3 MIN
LEG CURL 3 10 REPS RPE 8 2-3 MIN
REAR FLY MACHINE 3 12 REPS RPE 8 1-2 MIN
CABLE OVERHEAD TRICEP 3 12 REPS RPE 9 1-2 MIN
SINGLE ARM DB CURL 3 15 REPS RPE 9 1-2 MIN

WEEK 4

DAY 1 (LOWER BODY ) SETS REPS %1RM/RPE REST


BACK SQUAT 3 4-6 REPS 75 2-4 MIN
ECCENTRIC STIFF LEG DEADLIFT 3 10 REPS RPE 7 2-3 MIN
LEG PRESS 3 15 REPS RPE 8 2 MIN
SEATED GOOD MORNING 3 8 REPS RPE 7 1-2 MIN
BULGARIAN SPLIT SQUAT 3 8 REPS RPE 8 1-2 MIN
CRUNCH 3 20-30 REPS RPE 8 1 MIN

DAY 2 (UPPER BODY ) SETS REPS %1RM/RPE REST


BARBELL BENCH PRESS 4 6-10 REPS 80 2-3 MIN
LAT PULLDOWN 4 10 REPS RPE 8 2-3 MIN
PAUSE DB INCLINE PRESS 3 8 REPS RPE 7 2-3 MIN
BARBELL BENT OVER ROW 3 10 REPS RPE 8 2-3 MIN
MACHINE SHOULDER PRESS 3 12 REPS RPE 8 1-2 MIN
DB LATERAL RAISE 3 12 REPS RPE 9 1-2 MIN
PEC FLY DROP SET 3 15 REPS RPE 9 1-2 MIN

DAY 3 (LOWER BODY ) SETS REPS %1RM/RPE REST


DEADLIFT 3 4-6 REPS 75 2-4 MIN
FRONT SQUAT/ HACK SQUAT 3 10 REPS RPE 7 2-3 MIN
HIP THURST/GLUTE BRIDGE 3 15 REPS RPE 8 2 MIN
LEG CURL 3 8 REPS RPE 7 1-2 MIN
LEG EXTENSION 3 8 REPS RPE 8 1-2 MIN
SWISS BALL LEG CURL 3 20-30 REPS RPE 8 1 MIN

DAY 4 (UPPER BODY ) SETS REPS %1RM/RPE REST


BARBELL INCLINE BENCH PRESS 4 6-10 REPS 75 2-3 MIN
NEUTRAL GRIP LAT PULLDOWN 4 10 REPS RPE 8 2-3 MIN
DIP 3 8 REPS RPE 7 2-3 MIN
CHEST SUPPORTED ROW 3 10 REPS RPE 8 2-3 MIN
OVERHEADPRESS BB/DB 3 12 REPS RPE 8 1-2 MIN
CABLE OVERHEAD TRICEP 3 12 REPS RPE 9 1-2 MIN
SINGLE ARM DB CURL 3 15 REPS RPE 9 1-2 MIN

You might also like