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Powerlifting X Calisthenics
AUTOPLAY
Sport
Advanced
Barbell
Plan Details
The Powerlifting X Calisthenics routine by noahpinheiro2 is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Program with High Volume days and High Weight days
Routine detail
Mon
Upper body day
Est. 58 min
14 exercises
Barbell Bench Press
2 Sets x 12 Reps
Barbell Bent-Over Row
2 Sets x 12 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Machine Lat Pulldown
2 Sets x 12 Reps
Barbell Decline Bench Press
2 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Barbell Shoulder Press
2 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12 Reps
Barbell Reverse Curl
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Tue
Lower body day
Est. 50 min
8 exercises
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Dumbbell Jump Squat
3 Sets x 12 Reps
Barbell One-Arm Side Deadlift
3 Sets x 12 Reps
Wed
1
Est. 19 min
3 exercises
Reverse Crunch
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Thu
Calisthenics day
Est. 61 min
5 exercises
Pull-Up
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Single-Leg Squat
3 Sets x 12 Reps
Fri
2
Est. 19 min
3 exercises
Scissor Kick
3 Sets x 12 Reps
V-Up
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Sat
Powerlifting day
Est. 61 min
3 exercises
Barbell Bench Press
5 Sets x 12 Reps
Barbell Squat
5 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Sun
3
Est. 0 min
0 exercises
This day is empty
