Workout Routine

Free

Powerbuilding

by Jacks738

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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

Pull

single arm row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
8
180 sec
2
85% TM
19 lbs
8
180 sec
3
100% TM
23 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 4 lbs

single arm row

3×8+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
8
120 sec
2
85% TM
34 lbs
8
120 sec
3
100% TM
41 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs
Extra 3+ reps, increase TM by 2 lbs
4
100% TM
41 lbs
8 +
amrap
120 sec

lat pulldown

4×8+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
120 sec
2
85% TM
8
120 sec
3
100% TM
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs
4
100% TM
8 +
amrap
120 sec

seated cable row

4×8+

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

pullovers

3×15+

Lying Face Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Lying Face Pull

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
100 sec
2
85% TM
115 lbs
12
100 sec
3
100% TM
135 lbs
10 +
amrap
100 sec
4
90% TM
120 lbs
10 +
amrap
100 sec

skull crushers

4 sets

Push

Dumbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
8
180 sec
2
85% TM
19 lbs
8
180 sec
3
100% TM
23 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 3-4 reps, increase TM by 4 lbs
4
90% TM
20 lbs
8
180 sec
5
90% TM
20 lbs
8 +
amrap
180 sec

Dumbell Bench Press

5 sets

Incline Smith Bench Press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
28 lbs
8
120 sec
2
90% TM
36 lbs
8
120 sec
3
100% TM
41 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 2 lbs
4
100% TM
41 lbs
8 +
amrap
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Incline Smith Bench Press

4×8+

Seated Cuff Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10 +
amrap
120 sec
3
–
–
10 +
amrap
120 sec

Seated Cuff Chest Press

3×10+

Lying Cuff Lateral Raise

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

Lying Cuff Lateral Raise

3×12+

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
100 sec
2
85% TM
115 lbs
8
100 sec
3
100% TM
135 lbs
8 +
amrap
100 sec
4
100% TM
135 lbs
8 +
amrap
100 sec

curl

4×8+

Shoulders and Arms

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
6
180 sec
2
100% TM
135 lbs
5
180 sec
3
100% TM
135 lbs
5
180 sec
4
100% TM
135 lbs
5
180 sec
5
100% TM
135 lbs
5 +
amrap
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

seated shoulder press

5 sets

Lying Cuff Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec

Lying Cuff Lateral Raise

3 sets

Lying Face Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15
100 sec
3
–
–
10
100 sec

Lying Face Pull

3 sets

Cable Skullcrushers

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
10
100 sec
2
85% TM
34 lbs
10 +
amrap
100 sec
3
100% TM
41 lbs
10 +
amrap
100 sec

Cable Skullcrushers

3×10+

Spider Curls

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
12
100 sec
2
85% TM
115 lbs
10
100 sec
3
100% TM
135 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 5 lbs
4
90% TM
120 lbs
8 +
amrap
100 sec

Spider Curls

4 sets

Overhead Rope Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

Overhead Rope Extension

3 sets

Cable Rope Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

Cable Rope Hammer Curl

3 sets

Lower + Back

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
120 sec
2
100% TM
135 lbs
5
180 sec
3
100% TM
135 lbs
5
180 sec
4
100% TM
135 lbs
5
180 sec
5
100% TM
135 lbs
5
180 sec
6
100% TM
135 lbs
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

6×5

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
120 sec
2
85% TM
115 lbs
8
120 sec
3
100% TM
135 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
100% TM
135 lbs
8 +
amrap
120 sec

romanian deadlift

4 sets

Split Squats

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
100 sec
2
85% TM
115 lbs
8
100 sec
3
100% TM
135 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3-4 reps, increase TM by 5 lbs
Extra 5+ reps, increase TM by 10 lbs
4
100% TM
135 lbs
8 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Split Squats

4×8+

Close Grip Lat Pull-Down

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
12
100 sec
2
85% TM
34 lbs
12
100 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs
Extra 3+ reps, increase TM by 2 lbs
4
100% TM
41 lbs
10 +
amrap
100 sec

Close Grip Lat Pull-Down

4 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec

pullovers

4 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

cable crossover

4×12

Workout 6

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
80% TM
110 lbs
5
180 sec
3
100% TM
135 lbs
5
180 sec
4
100% TM
135 lbs
5
180 sec
5
100% TM
135 lbs
5
180 sec
6
100% TM
135 lbs
5
180 sec
7
100% TM
135 lbs
5 +
amrap
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bench press

7×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec

deadlift

1×0

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
5 +
amrap
12 sec

pullovers

3 sets

Lying Face Pull

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

Lying Face Pull

3×15