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4 Day Summer Powerbuilding Workout

By Josh England

Experience
Intermediate (2-3 years)
Time
52 minutes/day | 4 days/week
Good for
Gain Strength, Powerbuilding
Equipment
Barbell, Bench, Dumbbell, Other, Pull up bar, Trap Bar, Weight Plate
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.

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Monday - Lower Workout A

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Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
4 - 6 sets, 2 - 5 reps, (rest 60s)
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Trap-Bar Deadlift demonstrationPlay Trap-Bar Deadlift demonstration
2. Trap-Bar Deadlift
3 sets, 6 - 8 reps, (rest 60s)
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Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
3. Stiff-Legged Barbell Deadlift
3 sets, 6 - 8 reps, (rest 60s)
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Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
4. Dumbbell Bulgarian Split Squat
4 sets, 6 reps, (rest 60s)
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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)
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Tuesday - Upper Workout A

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
4 - 6 sets, 2 - 5 reps, (rest 60s)
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Incline Dumbbell Press▶
2. Incline Dumbbell Press
3 sets, 6 reps, (rest 60s)
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3. Bent Over Barbell Row
4 sets, 5 reps, (rest 60s)
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Weighted Pullup▶
4. Weighted Pullup
4 sets, 6 reps, (rest 60s)
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Standing Barbell Military Press (AKA Overhead Press)▶
5. Standing Barbell Military Press (AKA Overhead Press)
3 sets, 5 reps, (rest 60s)
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Thursday - Lower Workout B

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
4 - 6 sets, 2 - 5 reps, (rest 60s)
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Front Squat (Clean Grip) demonstrationPlay Front Squat (Clean Grip) demonstration
2. Front Squat (Clean Grip)
4 sets, 6 reps, (rest 60s)
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3. Walking Dumbbell Lunge
4 sets, 8 reps, (rest 60s)
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Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
4. Barbell Hip Thrust with Bench
4 sets, 6 reps, (rest 60s)
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Suitcase Dumbbell Carry demonstrationPlay Suitcase Dumbbell Carry demonstration
5. Suitcase Dumbbell Carry
3 sets, 20 reps, (rest 60s)
20 steps
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Friday - Upper Workout B

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

Date Created: 5/14/2018, UTC


Last Updated: 6/4/2021, UTC

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