Workout Routine

Free

Powerbuilding Split

by HunterC

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For the high rep exercises, control the eccentric and go to failure.

Starting TM is 90% of 1RM.

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

Workouts

Push 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
90 lbs
10
100 sec
3
85% TM
115 lbs
5
100 sec
4
90% TM
120 lbs
3
100 sec
5
90% TM
120 lbs
3
100 sec
6
50% TM
70 lbs
15 +
amrap
100 sec

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

bench press

6 sets

overhead tricep extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% TM
28 lbs
12
100 sec
3
70% TM
28 lbs
12
100 sec
4
50% TM
20 lbs
15 +
amrap
100 sec

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

overhead tricep extension

4 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
15 lbs
12
100 sec
3
65% TM
15 lbs
12 +
amrap
100 sec

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

seated overhead press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% TM
12 lbs
15
100 sec
3
55% TM
12 lbs
15
100 sec
4
55% TM
12 lbs
15 +
amrap
100 sec

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

lateral raise

4 sets

rope pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% TM
28 lbs
12
100 sec
3
70% TM
28 lbs
12
100 sec
4
50% TM
20 lbs
15 +
amrap
100 sec

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

rope pushdown

4 sets

incline machine press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
26 lbs
12
100 sec
3
55% TM
22 lbs
15 +
amrap
100 sec

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

incline machine press

3 sets

Pull 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
90 lbs
10
100 sec
3
85% TM
115 lbs
5
100 sec
4
90% TM
120 lbs
3
100 sec
5
90% TM
120 lbs
3
100 sec
6
50% TM
70 lbs
15 +
amrap
100 sec

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

deadlift

6 sets

bayesian curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% TM
22 lbs
15
100 sec
3
55% TM
22 lbs
15 +
amrap
100 sec

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

bayesian curl

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
82% TM
110 lbs
5
100 sec
3
82% TM
110 lbs
5
100 sec
4
60% TM
80 lbs
12 +
amrap
100 sec

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

barbell row

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
30 lbs
10
100 sec
3
75% TM
30 lbs
10
100 sec
4
75% TM
30 lbs
10 +
amrap
100 sec

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

preacher curl

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
26 lbs
12
100 sec
3
65% TM
26 lbs
12
100 sec
4
50% TM
20 lbs
15 +
amrap
100 sec

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

seated cable row

4 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
90 lbs
10
100 sec
3
85% TM
115 lbs
5
100 sec
4
90% TM
120 lbs
3
100 sec
5
90% TM
120 lbs
3
100 sec
6
50% TM
70 lbs
15 +
amrap
100 sec

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

squat

6 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
26 lbs
12
100 sec
3
65% TM
26 lbs
12
100 sec
4
65% TM
26 lbs
12 +
amrap
100 sec

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

leg curl

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
100 lbs
10
100 sec
3
75% TM
100 lbs
10
100 sec
4
75% TM
100 lbs
10 +
amrap
100 sec

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

romanian deadlift

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
26 lbs
12
100 sec
3
65% TM
26 lbs
12
100 sec
4
65% TM
26 lbs
12 +
amrap
100 sec

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

leg extension

4 sets

Push 2

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
17 lbs
12
100 sec
3
75% TM
17 lbs
12
100 sec
4
65% TM
15 lbs
12 +
amrap
100 sec

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

seated overhead press

4 sets

overhead tricep extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
26 lbs
12
100 sec
3
65% TM
26 lbs
12
100 sec
4
50% TM
20 lbs
15 +
amrap
100 sec

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

overhead tricep extension

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
26 lbs
12
100 sec
3
65% TM
26 lbs
12
100 sec
4
50% TM
20 lbs
12 +
amrap
100 sec

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

cable lateral raise

4 sets

rope pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
26 lbs
12
100 sec
3
65% TM
26 lbs
12
100 sec
4
50% TM
20 lbs
15 +
amrap
100 sec

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

rope pushdown

4 sets

push-ups

Set
Reps
Rest time
1
15
100 sec
2
15 +
amrap
100 sec

push-ups

2×15+

Pull 2

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
30 lbs
10
100 sec
3
75% TM
30 lbs
10
100 sec
4
65% TM
26 lbs
12
100 sec
5
50% TM
20 lbs
15 +
amrap
100 sec

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

lat pulldown

5 sets

bayesian curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
26 lbs
12
100 sec
3
65% TM
26 lbs
12
100 sec
4
50% TM
20 lbs
15 +
amrap
100 sec

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

bayesian curl

4 sets

lat pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
26 lbs
12
100 sec
3
65% TM
26 lbs
12
100 sec
4
65% TM
26 lbs
12 +
amrap
100 sec

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

lat pullover

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
30 lbs
10
100 sec
3
75% TM
30 lbs
10
100 sec
4
75% TM
30 lbs
10 +
amrap
100 sec

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

preacher curl

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% TM
50 lbs
15
100 sec
3
50% TM
50 lbs
15 +
amrap
100 sec

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

pullup

3 sets

Bench Max

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
65% TM
90 lbs
5
100 sec
3
85% TM
115 lbs
3
100 sec
4
90% TM
120 lbs
2
100 sec
5
95% TM
130 lbs
1
100 sec
6
100% TM
135 lbs
1
100 sec

bench press

6 sets

Deadlift Max

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
65% TM
90 lbs
5
100 sec
3
85% TM
115 lbs
5
100 sec
4
90% TM
120 lbs
2
100 sec
5
95% TM
130 lbs
1
100 sec
6
100% TM
135 lbs
1
100 sec

deadlift

6 sets

Squat Max

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
65% TM
90 lbs
5
100 sec
3
85% TM
115 lbs
3
100 sec
4
90% TM
120 lbs
2
100 sec
5
95% TM
130 lbs
1
100 sec
6
100% TM
135 lbs
1
100 sec

squat

6 sets