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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.

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Monday - Lower Workout A

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4-6 sets, 2-5 reps, (rest 60s)
Time between exercises: 60s
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Trap-Bar Deadlift demonstrationPlay Trap-Bar Deadlift demonstration
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 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
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
3 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday - Upper Workout A

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

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
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
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Suitcase Dumbbell Carry demonstrationPlay Suitcase Dumbbell Carry demonstration
3 sets, 20 reps, (rest 60s)
20 steps
Time between exercises: 60s
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Friday - Upper Workout B

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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
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
3 sets, 4 reps, (rest 60s)
Time between exercises: 60s
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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
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

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