Powerbuilding Routine

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Powerlifting is based upon straight power of an individual and this routine is purely for strength/muscle density gains.

With this routine you will be training in a 4 day split with the 1st day on, 2nd day rest, 3rd day on, 4th day rest, 5th and 6th days on and then 7th day rest.

While performing this workout you will start with a weight that you are able to manage on your first set for 8 to 10 reps and as you increase the amount of sets that you will perform, you will be increasing the weight until you are able to perform 4-6 reps per the last 2 sets.

Chest and Back 7 exercises, 1 hr 9 mins

Barbell Bench Press	5x5,5,5,5,20 reps	rest: 90s
Dumbbell Incline Bench Press	4x8,6,6,4 reps	rest: 90s
Machine Fly	9x12 reps	rest: 45s
Cable Cross-Over	6x12 reps	rest: 45s
Barbell Bent-Over Row	4x8,6,6,4 reps	rest: 90s
Cable Seated Row	4x8,6,6,4 reps	rest: 90s
Dumbbell One-Arm Row	4x8,6,6,4 reps	rest: 90s

Rest 0 exercises, 0 min

Legs 6 exercises, 48 mins

Barbell Squat	5x10,8,6,6,4 reps	rest: 90s
Machine Leg Press	4x8,6,6,4 reps	rest: 90s
Machine Leg Extension	4x8,6,6,4 reps	rest: 90s
Machine Seated Leg Curl	4x8,6,6,4 reps	rest: 90s
	4x12 reps	rest: 60s
Machine Calf Raise	4x10 reps	rest: 60s

Rest 0 exercises, 0 min

Triceps and Shoulders 8 exercises, 49 mins

Barbell Shoulder Press	4x8,6,6,6 reps	rest: 60s
Dumbbell Seated Arnold Press	4x8,6,6,6 reps	rest: 60s
Dumbbell Lateral Raise	4x8,6,6,6 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x8,6,6,6 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x8,6,6,6 reps	rest: 60s
Barbell Tricep Extension	4x8,6,6,6 reps	rest: 60s
Dumbbell Tricep Extension	4x8,6,6,6 reps	rest: 60s
Dip	4x10 reps	rest: 60s

Legs and Back 6 exercises, 52 mins

Barbell Deadlift	5x10,8,6,6,4 reps	rest: 90s
Barbell Squat	5x10,8,6,6,4 reps	rest: 90s
Machine Leg Press	4x8,6,6,4 reps	rest: 90s
Machine Leg Extension	4x8,6,6,4 reps	rest: 90s
Machine Seated Leg Curl	4x8,6,6,4 reps	rest: 90s
Machine Calf Raise	4x12 reps	rest: 90s