8 Week Powerbuilding Program

Google Sheet Workout Export

By Seba Kot

Experience Intermediate (2-3 years)
Time 55 minutes/day | 4 days/week | 8 weeks
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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40%

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

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Description

Media

Week 1 Overview

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat

See Exercise Notes

8 sets8 reps180s

Circuit #2 - 5 rounds

Rest 15s between rounds

2A.Barbell Glute Bridge

See Exercise Notes

5 rounds12 reps0s
2B.Bulgarian Split Squat On Smith Machine

See Exercise Notes

5 rounds8 reps15s
3.Kneeling Ab Wheel

See Exercise Notes

5 sets12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Bench Press

See Exercise Notes

8 sets8 reps180s
2.Barbell JM Bench Press

See Exercise Notes

4 sets8 reps15s
3.Dumbbell Seal Row

See Exercise Notes

4 sets8 reps90s
4.Face Pull with External Rotation

See Exercise Notes

5 sets12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Pull-up

See Exercise Notes

5 setsAMAP reps180s
2.Barbell Deadlift

See Exercise Notes

5 sets5 reps210s
3.Barbell Glute-Ham Raise

See Exercise Notes

5 sets5 reps120s
4.Farmer's Walk
3 sets15 meters90s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Front Squat

See Exercise Notes

4 sets6 reps180s
2.Standing Barbell Military Press (AKA Overhead Press)

See Exercise Notes

8 sets8 reps150s
3.Incline Dumbbell Press

See Exercise Notes

3 sets8 reps90s
4.Hammer Curls

See Exercise Notes

4 sets10 reps15s
5.Powell Raise

See Exercise Notes

4 sets10 reps60s

Date Created: 1/7/2020, UTC


Last Updated: 10/28/2021, UTC





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