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Powerbuilding Training Program Overview

The document outlines a 9 week strength training program. It provides the exercises and sets/reps for each day of the weekly routine, including squat, bench press, deadlift, and accessories. Rest days are scheduled for Wednesday and Sunday.

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bagus
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10 views2 pages

Powerbuilding Training Program Overview

The document outlines a 9 week strength training program. It provides the exercises and sets/reps for each day of the weekly routine, including squat, bench press, deadlift, and accessories. Rest days are scheduled for Wednesday and Sunday.

Uploaded by

bagus
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

Block 1 (Start 6 Februari)

( Squat 100 Kg RPE 8,5, Bench 60 Kg RPE 8, Deadlift 145 Kg RPE 8,5)
Senin
- Lowbar Squat ( 2 set 3 – 5 reps RPE 7 week 1- 2), (2 set 3 – 5 reps RPE 8 week 3 – 4), (2
set 2 reps RPE 8 week 5 – 6), ( 1 set 3 reps RPE 7 week 7 – 8), ( 1 set RPE 9 week 9)
- Barbell Bench Press (3 set 3 – 5 reps RPE 7 week 1 – 2), (2 set 3 – 5 reps RPE 8 week 3 –
4), (2 set 2 reps RPE 7 week 6 – 7), (2 set 1 rep RPE 8 week 8), ( 1 set RPE 9 week 9)
- Chest Press Decline Machine ( 3 set 8 – 12 reps, last set till failure)
- Single Arm Cable Row (3 set 8 – 12 reps, last set till failure)
- Single Arm Overhead Tricep extension ( 4 set till failure)
- Cable Bicep Curl ( 4 set till failure)

Selasa
- Sumo Deadlift ( 2 set 3 – 5 reps RPE 7 week 1 – 2), (2 set 3 – 5 reps RPE 8 week 3 – 4), (2
set 2 reps RPE 7 week 5 – 6), (1 set 3 reps RPE 7 week 7 – 8), (1 set RPE 9 week 9)
- Bench Block (2 – 3 set, 3 reps min RPE 7 – 8 week 1 – 8)
- Back extension (3 set till failure)
- Upper Back Pulldown ( 3 set 8 – 12 reps, last set till failure)
- Cable Lateral Raises ( 4 set till failure)
- Leg Press Calf Raises (4 sets till Failure)

Rabu (Rest)
Kamis
- Lowbar Squat (tempo), (2 set 3 – 5 reps RPE 7 week 1 – 5), (2 set 2 reps RPE 7 week 6 –
7)
- Paused Bench ( 2 set 2 reps reps RPE 7 week 1 – 4), ( 2 set 3 – 5 reps RPE 8 week 5 – 6), (
3 set single RPE 8 week 6), (1 set 2 reps RPE 7 week 7)
- Leg extension ( 3 set till failure)
- Leg curl ( 3 set till failure)
- Tibialis raise ( 4 set till failure)

Jumat
- Paused Deadlift ( 2 set 3 – 5 reps RPE 7 week 1 – 5), (1 set 2 – 3 reps RPE 8 week 6 - 7)
- Incline Dumbell Press (3 set 8 – 12, last set till failure)
- Lat Pulldown (3 set 8 – 12 reps, last set till failure)
- Cable Row Wide Grip (3 set 8 – 12 reps, last set till failure)
- Tricep Pushdown (4 set till failure)
Sabtu
- Pendulum squat (3 set till failure)
- Romanian Deadlift ( 3 set 6 – 8 reps RPE 9 week 7)
- Rear delt (4 set till failure)
- Hammer curl (4 set till failure)
- Cable Lateral Raise (4 set till failure)
- Leg Press Calf Raises (4 sets till Failure)
- Tibialis raise ( 4 set till failure)

Minggu (Rest)

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