Workout Routine

Free

Powerbuild & Polish - 4 Day

by MackerD

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Starting TM is 90% of 1RM.

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

Workouts

Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec

bench press

3×5

bench press

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

bench press

3×12

Press Ups

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec

Press Ups

3×10+

Incline Dumbbell Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Incline Dumbbell Fly

3×10

Bradford Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Bradford Press

3×10

Lying Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Lying Tricep Extension

3×15

Hanging Knee Raises

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Hanging Knee Raises

3×10

Day 2

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec
4
–
–
5
150 sec

trap bar deadlift

4×5

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

pendlay row

3×8

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

single arm row

3×10

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

cable lateral raise

2×15

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

face pull

3×15

hammer curl

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

hammer curl

3×12

Cable Curl

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

Cable Curl

3×12

Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
5
90 sec

squat

4×5

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

romanian deadlift

4×8

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

hack squat

2×15

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

leg extension

3×10

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

incline bench press

4×10

Bench Dips

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec

Bench Dips

3×12

Day 4

Larsen Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
120 sec
2
–
–
7
120 sec
3
–
–
7
120 sec

Larsen Press

3×7

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
8
90 sec
3
–
–
6
90 sec

seated shoulder press

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Chest Press

3×10

High-Low Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

High-Low Cable Fly

4×10

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
8
60 sec
3
–
–
6
60 sec

rear delt fly

3 sets

French Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

French Press

3×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Cable crunch

3×10