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Powerbuilding
Sport
Advanced
Machine strength
Plan Details
The Powerbuilding routine by BionixWafflez is a 8 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Day 1
Legs
Est. 18 min
2 exercises
Barbell Squat
4 Sets x 5,5,3,3 Reps
Barbell Deadlift
3 Sets x 3 Reps
Day 2
Push
Est. 56 min
6 exercises
Barbell Military Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 5,5,3,3 Reps
Barbell Military Press
4 Sets x 6,6,5,5 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Day 3
Pull
Est. 68 min
9 exercises
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Pull-Up
2 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8,8,6,6 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 8,8,6,6 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Legs
Est. 35 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Day 6
Push
Est. 49 min
6 exercises
Barbell Bench Press
3 Sets x 10,8,6 Reps
Machine Leg Press
6 Sets x 15 Reps
Barbell Military Press
3 Sets x 10,8,6 Reps
Dumbbell Incline Bench Press
3 Sets x 10,8,6 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 7
Pull
Est. 24 min
4 exercises
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Pull-Up
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,8,6 Reps
Cable Seated Row
3 Sets x 10,8,6 Reps
Day 8
Rest
Est. 0 min
0 exercises
This day is empty
