Workout Routine

Free

Power builder stage 2

by Bran92

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Builder 1

squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
1
160 sec
2
80% 1RM
120 lbs
3
160 sec
3
80% 1RM
120 lbs
3
160 sec
4
80% 1RM
120 lbs
3
90 sec

squat

4 sets

bench press starting on pins

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
1
150 sec
2
80% 1RM
120 lbs
3
150 sec
3
80% 1RM
120 lbs
3
150 sec
4
80% 1RM
120 lbs
3
120 sec

bench press starting on pins

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20 +
amrap
90 sec

leg press

3×20+

Fly/incline pushup superset

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20 +
amrap
90 sec

Fly/incline pushup superset

3×20+

Builder 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
1
160 sec
2
80% 1RM
120 lbs
3
160 sec
3
80% 1RM
120 lbs
3
160 sec
4
80% 1RM
120 lbs
3
160 sec

deadlift

4 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

t-bar row

3×12

Lateral pull down with pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20 +
amrap
120 sec

Lateral pull down with pullover

3×20+