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The Powerbuilding System - 4X PER WEEK
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The The Powerbuilding System - 4X PER WEEK routine by pacemakernz is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
On a %1RM basis, warm up pyramids can be structured like this: Bar (45 lbs) x 15 reps 40% lbs x 5 reps 50% lbs x 4 reps 60% lbs x 3 reps 70-75% lbs x 2 reps Begin working sets
Routine detail
Mon
LOWER #1
Est. 0 min
11 exercises
Barbell Deadlift
1 Set x 15 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 4 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
3 Sets x 3 Reps
Barbell Bench Squat
1 Set x 15 Reps
Barbell Bench Squat
1 Set x 5 Reps
Barbell Bench Squat
2 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Tue
UPPER #1
Est. 0 min
15 exercises
Barbell Bench Press
1 Set x 15 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 2 Reps
Barbell Bench Press
3 Sets x 6 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Barbell Military Press
1 Set x 15 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
3 Sets x 4 Reps
Dumbbell Incline Bench Row
3 Sets x 15 Reps
Cable Rope Face Pull
2 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Thu
LOWER #2
Est. 0 min
12 exercises
Barbell Squat
1 Set x 15 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Squat
1 Set x 4 Reps
Barbell Squat
1 Set x 3 Reps
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
1 Set x 15 Reps
Barbell Romanian Deadlift
1 Set x 5 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 20 Reps
V-Up
3 Sets x 15 Reps
Fri
UPPER #2
Est. 0 min
10 exercises
Barbell Bench Press (Close Grip)
1 Set x 15 Reps
Barbell Bench Press (Close Grip)
1 Set x 5 Reps
Barbell Bench Press (Close Grip)
1 Set x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 6 Reps
Machine Assisted Pull-Up
2 Sets x 30 Reps
Dumbbell Shoulder Shrug
2 Sets x 20 Reps
Barbell Upright Row
2 Sets x 20 Reps
EZ Bar Curl
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
