4 Day Summer Powerbuilding Workout

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

52 minutes

Genders

Male

Goals

Gain Strength (Male)

Powerbuilding (Male)

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 kee

Source

myworkouts

Equipment

Barbell, Bench, Dumbbell, Other, Pull up bar, Trap Bar, Weight Plate

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

52 minutes

Genders

Male

Days per week

4 days

Goals

Gain Strength (Male)

Powerbuilding (Male)

Description

Equipment

Barbell, Bench, Dumbbell, Other, Pull up bar, Trap Bar, Weight Plate

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Lower Workout A

Day 2: Tuesday - Upper Workout A

Day 3: Rest

Day 4: Thursday - Lower Workout B

Day 5: Friday - Upper Workout B

Day 6: Rest

Day 7: Rest

Week 1

Monday - Lower Workout A

Scroll to top

Exercise	Sets	Reps	Rest
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 - 6 sets	2 - 5 reps	60s
2. Trap-Bar Deadlift Trap Bar Deadlift by Strengthen Labs	3 sets	6 - 8 reps	60s
3. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	3 sets	6 - 8 reps	60s
4. Dumbbell Bulgarian Split Squat ▶	4 sets	6 reps	60s
5. Glute-Ham Raise (PVC Pipe Assisted) ▶	3 sets	6 reps	60s

Tuesday - Upper Workout A

Scroll to top

Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 - 6 sets	2 - 5 reps	60s
2. Incline Dumbbell Press ▶	3 sets	6 reps	60s
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	4 sets	5 reps	60s
4. Weighted Pullup ▶	4 sets	6 reps	60s
5. Standing Barbell Military Press (AKA Overhead Press) ▶	3 sets	5 reps	60s

Thursday - Lower Workout B

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 - 6 sets	2 - 5 reps	60s
2. Front Squat (Clean Grip) ▶	4 sets	6 reps	60s
3. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	4 sets	8 reps	60s
4. Barbell Hip Thrust with Bench Hip Thrust from Bench by Andrew Heming	4 sets	6 reps	60s
5. Suitcase Dumbbell Carry Exercise: Suitcase Carry by Harrison Lessans	3 sets	20 reps	60s	20 steps

Friday - Upper Workout B

Scroll to top

Exercise	Sets	Reps	Rest
1. Standing Barbell Military Press (AKA Overhead Press) ▶	4 - 6 sets	2 - 5 reps	60s
2. Dumbbell Bench Press ▶	4 sets	6 reps	60s
3. Dumbbell Floor Press ▶	3 sets	4 reps	60s
4. Bent Over Two-Dumbbell Row ▶	4 sets	6 reps	60s
5. Weighted Chin-up 100 lbs Weighted Chin-up (BW = 200 lbs) by Colin Brandon	4 sets	5 reps	60s