Free personalized workout plan

8 Week Powerbuilding Program (Seba Kot)

By Seba Kot

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

69 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

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

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Equipment

Ab Wheel, Barbell, Cable, Dumbbell, Other, Pull up bar, Smith Machine

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

69 minutes

Genders

Female, Male

Days per week

4 days

Goals

Bodybuilding (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

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

Show More

Equipment

Ab Wheel, Barbell, Cable, Dumbbell, Other, Pull up bar, Smith Machine

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

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

Next WeekSee Next Workout Week

Week 1



ExerciseSetsRepsRestNotes
1. Barbell Squat8 sets8 reps180s
RPE 6Tempo: 2/0/1/0
2. Barbell Glute Bridge5 sets12 reps15s
RPE 8Tempo: 2/0/1/1
3. Bulgarian Split Squat On Smith Machine5 sets8 reps90s
RPE 8Tempo: 2/0/1/0
4. Kneeling Ab Wheel
Kneeling Ab Wheel
5 - 12 sets1 reps60s
Tempo: 3/0/1/0

ExerciseSetsRepsRestNotes
1. Barbell Bench Press8 sets8 reps180s
RPE 6Tempo: 2/0/1/0
2. Barbell JM Bench Press4 sets8 reps15s
RPE 7Tempo: 3/0/1/0
3. Dumbbell Seal Row
Dumbbell Seal Row
4 sets8 reps90s
RPE 8Tempo: 2/0/1/1
4. Face Pull with External Rotation
Face Pull with External Rotation
5 sets12 reps60s
RPE 7

ExerciseSetsRepsRestNotes
1. Pull-up5 setsAMAP reps180s
Use your 5 rep maxTempo: 2/0/1/0
2. Barbell Deadlift5 sets5 reps210s
75% of your MaxTempo: 2/0/X/1
3. Glute-Ham Raise (PVC Pipe Assisted)
Glute-Ham Raise (PVC Pipe Assisted)
5 sets5 reps120s
Tempo: 3/0/1/0
4. Farmer's Walk
Farmer's Walk
3 sets15 meters90s

ExerciseSetsRepsRestNotes
1. Front Squat (Clean Grip)
Front Squat (Clean Grip)
4 sets6 reps180s
70% or 50% of your MaxTempo: 2/0/1/0
2. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
8 sets8 reps150s
60% of your Max
3. Incline Dumbbell Press
Incline Dumbbell Press
3 sets8 reps90s
RPE 8Tempo: 3/0/1/0
4. Hammer Curls
Hammer Curls
4 sets10 reps15s
RPE 8Tempo: 2/0/1/0
5. Powell Raise4 sets10 reps60s
RPE 8Tempo: 3/0/1/0

Week 2



ExerciseSetsRepsRestNotes
1. Barbell Squat8 sets8 reps180s
RPE 6 +2.5-5kgTempo: 2/0/1/0
2. Barbell Glute Bridge5 sets12 reps15s
RPE 8 +2.5-5kgTempo: 2/0/1/1
3. Bulgarian Split Squat On Smith Machine5 sets8 reps90s
RPE 8 +5kgTempo: 2/0/1/0
4. Kneeling Ab Wheel
Kneeling Ab Wheel
5 - 12 sets1 reps60s
Tempo: 3/0/1/0

ExerciseSetsRepsRestNotes
1. Barbell Bench Press8 sets8 reps180s
RPE 6 +2.5kgTempo: 2/0/1/0
2. Barbell JM Bench Press4 sets8 reps15s
RPE 7 +1-2.5kgTempo: 3/0/1/0
3. Dumbbell Seal Row
Dumbbell Seal Row
4 sets8 reps90s
RPE 8 +2.5kgTempo: 2/0/1/1
4. Face Pull with External Rotation
Face Pull with External Rotation
5 sets12 reps60s
RPE 7 +1kg

ExerciseSetsRepsRestNotes
1. Pull-up5 setsAMAP reps180s
Use your 5 rep max +1-2.5kgTempo: 2/0/1/0
2. Barbell Deadlift5 sets5 reps210s
75% of your Max +2.5-5kgTempo: 2/0/X/1
3. Glute-Ham Raise (PVC Pipe Assisted)
Glute-Ham Raise (PVC Pipe Assisted)
5 sets5 reps120s
Tempo: 3/0/1/0
4. Farmer's Walk
Farmer's Walk
3 sets15 meters90s
RPE 8 +2.5-5kg

ExerciseSetsRepsRestNotes
1. Front Squat (Clean Grip)
Front Squat (Clean Grip)
4 sets6 reps180s
+2.5kgTempo: 2/0/1/0
2. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
8 sets8 reps150s
+2.5kg
3. Incline Dumbbell Press
Incline Dumbbell Press
3 sets8 reps90s
RPE 8 +1-2.5kgTempo: 3/0/1/0
4. Hammer Curls
Hammer Curls
4 sets10 reps15s
RPE 8 +1kgTempo: 2/0/1/0
5. Powell Raise4 sets10 reps60s
RPE 8 +1kgTempo: 3/0/1/0

Week 3



ExerciseSetsRepsRestNotes
1. Barbell Squat8 sets8 reps180s
RPE 6 +2.5-5kgTempo: 2/0/1/0
2. Barbell Glute Bridge5 sets12 reps15s
RPE 8 +2.5-5kgTempo: 2/0/1/1
3. Bulgarian Split Squat On Smith Machine5 sets8 reps90s
RPE 8 +5kgTempo: 2/0/1/0
4. Kneeling Ab Wheel
Kneeling Ab Wheel
5 - 12 sets1 reps60s
Tempo: 3/0/1/0

ExerciseSetsRepsRestNotes
1. Barbell Bench Press8 sets8 reps180s
RPE 6 +2.5kgTempo: 2/0/1/0
2. Barbell JM Bench Press4 sets8 reps15s
RPE 7 +1-2.5kgTempo: 3/0/1/0
3. Dumbbell Seal Row
Dumbbell Seal Row
4 sets8 reps90s
RPE 8 +2.5kgTempo: 2/0/1/1
4. Face Pull with External Rotation
Face Pull with External Rotation
5 sets12 reps60s
RPE 7 +1kg

ExerciseSetsRepsRestNotes
1. Pull-up5 setsAMAP reps180s
Use your 5 rep max +1-2.5kgTempo: 2/0/1/0
2. Barbell Deadlift5 sets5 reps210s
75% of your Max +2.5-5kgTempo: 2/0/X/1
3. Glute-Ham Raise (PVC Pipe Assisted)
Glute-Ham Raise (PVC Pipe Assisted)
5 sets5 reps120s
Tempo: 3/0/1/0
4. Farmer's Walk
Farmer's Walk
3 sets15 meters90s
RPE 8 +2.5-5kg

ExerciseSetsRepsRestNotes
1. Front Squat (Clean Grip)
Front Squat (Clean Grip)
4 sets6 reps180s
+2.5kgTempo: 2/0/1/0
2. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
8 sets8 reps150s
+2.5kg
3. Incline Dumbbell Press
Incline Dumbbell Press
3 sets8 reps90s
RPE 8 +1-2.5kgTempo: 3/0/1/0
4. Hammer Curls
Hammer Curls
4 sets10 reps15s
RPE 8 +1kgTempo: 2/0/1/0
5. Powell Raise4 sets10 reps60s
RPE 8 +1kgTempo: 3/0/1/0

Week 4



ExerciseSetsRepsRestNotes
1. Barbell Squat8 sets8 reps180s
RPE 6 +2.5-5kgTempo: 2/0/1/0
2. Barbell Glute Bridge5 sets12 reps15s
RPE 8 +2.5-5kgTempo: 2/0/1/1
3. Bulgarian Split Squat On Smith Machine5 sets8 reps90s
RPE 8 +5kgTempo: 2/0/1/0
4. Kneeling Ab Wheel
Kneeling Ab Wheel
5 - 12 sets1 reps60s
Tempo: 3/0/1/0

ExerciseSetsRepsRestNotes
1. Barbell Bench Press8 sets8 reps180s
RPE 6 +2.5kgTempo: 2/0/1/0
2. Barbell JM Bench Press4 sets8 reps15s
RPE 7 +1-2.5kgTempo: 3/0/1/0
3. Dumbbell Seal Row
Dumbbell Seal Row
4 sets8 reps90s
RPE 8 +2.5kgTempo: 2/0/1/1
4. Face Pull with External Rotation
Face Pull with External Rotation
5 sets12 reps60s
RPE 7 +1kg

ExerciseSetsRepsRestNotes
1. Pull-up5 setsAMAP reps180s
Use your 5 rep max +1-2.5kgTempo: 2/0/1/0
2. Barbell Deadlift5 sets5 reps210s
75% of your Max +2.5-5kgTempo: 2/0/X/1
3. Glute-Ham Raise (PVC Pipe Assisted)
Glute-Ham Raise (PVC Pipe Assisted)
5 sets5 reps120s
Tempo: 3/0/1/0
4. Farmer's Walk
Farmer's Walk
3 sets15 meters90s
RPE 8 +2.5-5kg

ExerciseSetsRepsRestNotes
1. Front Squat (Clean Grip)
Front Squat (Clean Grip)
4 sets6 reps180s
+2.5kgTempo: 2/0/1/0
2. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
8 sets8 reps150s
+2.5kg
3. Incline Dumbbell Press
Incline Dumbbell Press
3 sets8 reps90s
RPE 8 +1-2.5kgTempo: 3/0/1/0
4. Hammer Curls
Hammer Curls
4 sets10 reps15s
RPE 8 +1kgTempo: 2/0/1/0
5. Powell Raise4 sets10 reps60s
RPE 8 +1kgTempo: 3/0/1/0

Week 5



ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets6 reps180s
70% of your MaxTempo: 2/0/1/0
2. Barbell Glute Bridge5 sets12 reps15s
RPE 8Tempo: 2/0/1/1
3. Bulgarian Split Squat On Smith Machine5 sets8 reps90s
RPE 8Tempo: 2/0/1/0
4. Kneeling Ab Wheel
Kneeling Ab Wheel
5 - 12 sets1 reps60s
Tempo: 3/0/1/0

ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets6 reps180s
70% of MaxTempo: 2/0/1/0
2. Barbell JM Bench Press4 sets8 reps15s
RPE 7Tempo: 3/0/1/0
3. Dumbbell Seal Row
Dumbbell Seal Row
4 sets8 reps90s
RPE 8Tempo: 2/0/1/1
4. Face Pull with External Rotation
Face Pull with External Rotation
5 sets12 reps60s
RPE 7

ExerciseSetsRepsRestNotes
1. Pull-up5 setsAMAP reps180s
Use your 5 rep maxTempo: 2/0/1/0
2. Barbell Deadlift4 sets4 reps210s
75% of your MaxTempo: 2/0/X/1
3. Glute-Ham Raise (PVC Pipe Assisted)
Glute-Ham Raise (PVC Pipe Assisted)
5 sets5 reps120s
Tempo: 3/0/1/0
4. Farmer's Walk
Farmer's Walk
3 sets15 meters90s

ExerciseSetsRepsRestNotes
1. Front Squat (Clean Grip)
Front Squat (Clean Grip)
4 sets4 reps180s
80% of your MaxTempo: 2/0/1/0
2. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
6 sets6 reps150s
70% of your Max
3. Incline Dumbbell Press
Incline Dumbbell Press
3 sets8 reps90s
RPE 8Tempo: 3/0/1/0
4. Hammer Curls
Hammer Curls
4 sets10 reps15s
RPE 8Tempo: 2/0/1/0
5. Powell Raise4 sets10 reps60s
RPE 8Tempo: 3/0/1/0

Week 6



ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets6 reps180s
+2.5-5kgTempo: 2/0/1/0
2. Barbell Glute Bridge5 sets12 reps15s
RPE 8 +2.5-5kgTempo: 2/0/1/1
3. Bulgarian Split Squat On Smith Machine5 sets8 reps90s
RPE 8 +2.5kgTempo: 2/0/1/0
4. Kneeling Ab Wheel
Kneeling Ab Wheel
5 - 12 sets1 reps60s
Tempo: 3/0/1/0

ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets6 reps180s
+2.5kgTempo: 2/0/1/0
2. Barbell JM Bench Press4 sets8 reps15s
RPE 7 +1-2.5kgTempo: 3/0/1/0
3. Dumbbell Seal Row
Dumbbell Seal Row
4 sets8 reps90s
RPE 8 +2.5kgTempo: 2/0/1/1
4. Face Pull with External Rotation
Face Pull with External Rotation
5 sets12 reps60s
RPE 7 +1kg

ExerciseSetsRepsRestNotes
1. Pull-up5 setsAMAP reps180s
+1-2.5kgTempo: 2/0/1/0
2. Barbell Deadlift4 sets4 reps210s
+2.5-5kgTempo: 2/0/X/1
3. Glute-Ham Raise (PVC Pipe Assisted)
Glute-Ham Raise (PVC Pipe Assisted)
5 sets5 reps120s
Tempo: 3/0/1/0
4. Farmer's Walk
Farmer's Walk
3 sets15 meters90s
+2.5-5kg

ExerciseSetsRepsRestNotes
1. Front Squat (Clean Grip)
Front Squat (Clean Grip)
4 sets4 reps180s
+2.5kgTempo: 2/0/1/0
2. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
6 sets6 reps150s
+2.5kg
3. Incline Dumbbell Press
Incline Dumbbell Press
3 sets8 reps90s
+1-2.5kgTempo: 3/0/1/0
4. Hammer Curls
Hammer Curls
4 sets10 reps15s
RPE 8 +1kgTempo: 2/0/1/0
5. Powell Raise4 sets10 reps60s
RPE 8 +1kgTempo: 3/0/1/0

Week 7



ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets6 reps180s
+2.5-5kgTempo: 2/0/1/0
2. Barbell Glute Bridge5 sets12 reps15s
RPE 8 +2.5-5kgTempo: 2/0/1/1
3. Bulgarian Split Squat On Smith Machine5 sets8 reps90s
RPE 8 +2.5kgTempo: 2/0/1/0
4. Kneeling Ab Wheel
Kneeling Ab Wheel
5 - 12 sets1 reps60s
Tempo: 3/0/1/0

ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets6 reps180s
+2.5kgTempo: 2/0/1/0
2. Barbell JM Bench Press4 sets8 reps15s
RPE 7 +1-2.5kgTempo: 3/0/1/0
3. Dumbbell Seal Row
Dumbbell Seal Row
4 sets8 reps90s
RPE 8 +2.5kgTempo: 2/0/1/1
4. Face Pull with External Rotation
Face Pull with External Rotation
5 sets12 reps60s
RPE 7 +1kg

ExerciseSetsRepsRestNotes
1. Pull-up5 setsAMAP reps180s
+1-2.5kgTempo: 2/0/1/0
2. Barbell Deadlift4 sets4 reps210s
+2.5-5kgTempo: 2/0/X/1
3. Glute-Ham Raise (PVC Pipe Assisted)
Glute-Ham Raise (PVC Pipe Assisted)
5 sets5 reps120s
Tempo: 3/0/1/0
4. Farmer's Walk
Farmer's Walk
3 sets15 meters90s
+2.5-5kg

ExerciseSetsRepsRestNotes
1. Front Squat (Clean Grip)
Front Squat (Clean Grip)
4 sets4 reps180s
+2.5kgTempo: 2/0/1/0
2. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
6 sets6 reps150s
+2.5kg
3. Incline Dumbbell Press
Incline Dumbbell Press
3 sets8 reps90s
+1-2.5kgTempo: 3/0/1/0
4. Hammer Curls
Hammer Curls
4 sets10 reps15s
RPE 8 +1kgTempo: 2/0/1/0
5. Powell Raise4 sets10 reps60s
RPE 8 +1kgTempo: 3/0/1/0

Week 8



ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets6 reps180s
+2.5-5kgTempo: 2/0/1/0
2. Barbell Glute Bridge5 sets12 reps15s
RPE 8 +2.5-5kgTempo: 2/0/1/1
3. Bulgarian Split Squat On Smith Machine5 sets8 reps90s
RPE 8 +2.5kgTempo: 2/0/1/0
4. Kneeling Ab Wheel
Kneeling Ab Wheel
5 - 12 sets1 reps60s
Tempo: 3/0/1/0

ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets6 reps180s
+2.5kgTempo: 2/0/1/0
2. Barbell JM Bench Press4 sets8 reps15s
RPE 7 +1-2.5kgTempo: 3/0/1/0
3. Dumbbell Seal Row
Dumbbell Seal Row
4 sets8 reps90s
RPE 8 +2.5kgTempo: 2/0/1/1
4. Face Pull with External Rotation
Face Pull with External Rotation
5 sets12 reps60s
RPE 7 +1kg

ExerciseSetsRepsRestNotes
1. Pull-up5 setsAMAP reps180s
+1-2.5kgTempo: 2/0/1/0
2. Barbell Deadlift4 sets4 reps210s
+2.5-5kgTempo: 2/0/X/1
3. Glute-Ham Raise (PVC Pipe Assisted)
Glute-Ham Raise (PVC Pipe Assisted)
5 sets5 reps120s
Tempo: 3/0/1/0
4. Farmer's Walk
Farmer's Walk
3 sets15 meters90s
+2.5-5kg

ExerciseSetsRepsRestNotes
1. Front Squat (Clean Grip)
Front Squat (Clean Grip)
4 sets4 reps180s
+2.5kgTempo: 2/0/1/0
2. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
6 sets6 reps150s
+2.5kg
3. Incline Dumbbell Press
Incline Dumbbell Press
3 sets8 reps90s
+1-2.5kgTempo: 3/0/1/0
4. Hammer Curls
Hammer Curls
4 sets10 reps15s
RPE 8 +1kgTempo: 2/0/1/0
5. Powell Raise4 sets10 reps60s
RPE 8 +1kgTempo: 3/0/1/0

Date Created: 1/7/20, 11:55 PM


Last Updated: 9/12/20, 9:39 PM

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