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8 Week Powerbuilding Program (Seba Kot)

By Seba Kot

Experience
Intermediate (2-3 years)
Time
69 minutes/day | 4 days/week | 8 weeks
Good for
Bodybuilding, Gain Strength, Powerbuilding
Equipment
Ab Wheel, Barbell, Cable, Dumbbell, Other, Pull up bar, Smith Machine
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description
Source: liftvault.com

This is an 8 week powerbuilding program designed by Seba Kot, Polish lifter.

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Media

Workout Overview

Week 1

Day 1: A1

Day 2: B1

Day 3: C1

Day 4: C2

Day 5: Rest

Day 6: Rest

Day 7: Rest



Barbell Squat demonstrationPlay Barbell Squat demonstration
8 sets, 8 reps, (rest 180s)
RPE 6
Tempo: 2/0/1/0
Show Alternative Exercises
Barbell Glute Bridge demonstrationPlay Barbell Glute Bridge demonstration
5 sets, 12 reps, (rest 15s)
RPE 8
Tempo: 2/0/1/1
Show Alternative Exercises
Bulgarian Split Squat On Smith Machine demonstrationPlay Bulgarian Split Squat On Smith Machine demonstration
5 sets, 8 reps, (rest 90s)
RPE 8
Tempo: 2/0/1/0
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Kneeling Ab Wheel
5 - 12 sets, 1 reps, (rest 60s)
Tempo: 3/0/1/0
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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
8 sets, 8 reps, (rest 180s)
RPE 6
Tempo: 2/0/1/0
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Barbell JM Bench Press demonstrationPlay Barbell JM Bench Press demonstration
4 sets, 8 reps, (rest 15s)
RPE 7
Tempo: 3/0/1/0
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Dumbbell Seal Row demonstrationPlay Dumbbell Seal Row demonstration
4 sets, 8 reps, (rest 90s)
RPE 8
Tempo: 2/0/1/1
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Face Pull with External Rotation demonstrationPlay Face Pull with External Rotation demonstration
5 sets, 12 reps, (rest 60s)
RPE 7
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Pull-up demonstrationPlay Pull-up demonstration
5 sets, AMAP reps, (rest 180s)
Use your 5 rep max
Tempo: 2/0/1/0
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 5 reps, (rest 210s)
75% of your Max
Tempo: 2/0/X/1
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Glute-Ham Raise (PVC Pipe Assisted) demonstrationPlay Glute-Ham Raise (PVC Pipe Assisted) demonstration
5 sets, 5 reps, (rest 120s)
Tempo: 3/0/1/0
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Farmer's Walk demonstrationPlay Farmer's Walk demonstration
3 sets, 15 meters, (rest 90s)
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Front Squat (Clean Grip) demonstrationPlay Front Squat (Clean Grip) demonstration
4 sets, 6 reps, (rest 180s)
70% or 50% of your Max
Tempo: 2/0/1/0
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Standing Barbell Military Press (AKA Overhead Press)
8 sets, 8 reps, (rest 150s)
60% of your Max
Show Alternative Exercises
Incline Dumbbell Press
3 sets, 8 reps, (rest 90s)
RPE 8
Tempo: 3/0/1/0
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Hammer Curls demonstrationPlay Hammer Curls demonstration
4 sets, 10 reps, (rest 15s)
RPE 8
Tempo: 2/0/1/0
Show Alternative Exercises
Powell Raise demonstrationPlay Powell Raise demonstration
4 sets, 10 reps, (rest 60s)
RPE 8
Tempo: 3/0/1/0
Show Alternative Exercises

Date Created: 1/7/2020, UTC


Last Updated: 4/18/2021, UTC

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