Free personalized workout plan

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
Women's Bodybuilding, Men's Bodybuilding, Women's Gain Strength, Men's Gain Strength, Women's Powerbuilding, Men's Powerbuilding
Equipment
Ab Wheel, Barbell, Cable, Dumbbell, Other, Pull up bar, Smith Machine
Description

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

Show More

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

Week 1



ExerciseSetsRepsRest
1. Front Squat (Clean Grip)
Front Squat (Clean Grip) demonstrationPlay Front Squat (Clean Grip) demonstration

70% or 50% of your Max
Tempo: 2/0/1/0
46180s
2. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)

60% of your Max
88150s
3. Incline Dumbbell Press
Incline Dumbbell Press

RPE 8
Tempo: 3/0/1/0
3890s
4. Hammer Curls
Hammer Curls demonstrationPlay Hammer Curls demonstration

RPE 8
Tempo: 2/0/1/0
41015s
5. Powell Raise
Powell Raise demonstrationPlay Powell Raise demonstration

RPE 8
Tempo: 3/0/1/0
41060s

Date Created: 1/7/2020, UTC


Last Updated: 4/18/2021, UTC

Similar Workouts

Similiar split workouts

Find your perfect workout

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