myworkouts.io logo

Create a free workout plan with AI

Get started

4 Day Summer Powerbuilding Workout

By Josh England

Experience
Advanced (3+ years)
Time
39 minutes/day | 4 days/week
Good for
Gain Strength, Powerbuilding
Equipment
Barbell, Squat Rack, Trap Bar, 2 x Dumbbell, Flat Bench, Glute Ham Developer (GHD), PVC Pipe, Incline Bench, Weight Plate, 1 x Dumbbell, Pull up bar
Statistics
Average Cardio Intensity
50%
Average Exertion
80%
Description

This 4 day workout focuses on high intensity and a lower rep range to build strength. Compound movements will ensure the intensity is spread across all major muscle groups, and 3 rest days help to keep you from overtraining. Focusing on building power can be very useful when you reach a stall in your muscle growth routine, as power and hypertrophy are in many ways intertwined. Intermediates looking to focus on building power with tried and true methods should implement this workout into their routine.

Show More


Monday - Lower Workout A

Scroll to top

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
4-6 sets, 2-5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Trap-Bar Deadlift demonstrationPlay Trap-Bar Deadlift demonstration
2. Trap-Bar Deadlift
3 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
3. Stiff-Legged Barbell Deadlift
3 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
4. Dumbbell Bulgarian Split Squat
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Glute-Ham Raise (PVC Pipe Assisted) demonstrationPlay Glute-Ham Raise (PVC Pipe Assisted) demonstration
5. Glute-Ham Raise (PVC Pipe Assisted)
3 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday - Upper Workout A

Scroll to top

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
4-6 sets, 2-5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
2. Incline Dumbbell Press
3 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3. Bent Over Barbell Row
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Pullup demonstrationPlay Weighted Pullup demonstration
4. Weighted Pullup
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)▶
5. Standing Barbell Military Press (AKA Overhead Press)
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Thursday - Lower Workout B

Scroll to top

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
4-6 sets, 2-5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Front Squat (weightlifting style) demonstrationPlay Barbell Front Squat (weightlifting style) demonstration
2. Barbell Front Squat (weightlifting style)
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3. Walking Dumbbell Lunge
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
4. Barbell Hip Thrust with Bench
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Suitcase Dumbbell Carry demonstrationPlay Suitcase Dumbbell Carry demonstration
5. Suitcase Dumbbell Carry
3 sets, 20 reps, (rest 60s)
20 steps
Time between exercises: 60s
Show Alternative Exercises

Friday - Upper Workout B

Scroll to top

Standing Barbell Military Press (AKA Overhead Press)▶
1. Standing Barbell Military Press (AKA Overhead Press)
4-6 sets, 2-5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2. Dumbbell Bench Press
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
3. Dumbbell Floor Press
3 sets, 4 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Two-Dumbbell Row▶
4. Bent Over Two-Dumbbell Row
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
5. Weighted Chin-up
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 5/14/2018, UTC


Last Updated: 7/12/2021, UTC

Similar Workouts

See More Similar WorkoutsSee More Similar Workouts

More Workouts by mywrkouts.com

See More More Workouts by mywrkouts.comSee More More Workouts by mywrkouts.com

More workouts like this

Men's Gain Strength, Men's Powerbuilding

Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan