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Powerbuilding
Bulking
Advanced
Dumbbell
Plan Details
The Powerbuilding routine by wasted_sith is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Tried and true bodybuilding routine, with an emphasis on the big lifts.
Routine detail
Day 1
Chest & Calves
Est. 52 min
7 exercises
Dumbbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 2
Back & Abs
Est. 51 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 3
Shoulders & Hamstrings
Est. 52 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Day 4
Quads & Abs
Est. 47 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Day 5
Biceps, Triceps, & Forearms
Est. 57 min
8 exercises
Barbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
