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Powerlifting + Row
General
Intermediate
Barbell
Plan Details
The Powerlifting + Row routine by RubinChandra is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Squat Session
Est. 55 min
3 exercises
Barbell Squat
5 Sets x 3 Reps
Machine Leg Press
3 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Tue
Bench Session
Est. 55 min
3 exercises
Barbell Bench Press
5 Sets x 3 Reps
Weighted Chest Dips
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Wed
Rest Day
Est. 36 min
4 exercises
Treadmill Running
1 Set
Plank
3 Sets
Weighted Crunch
2 Sets x 15 Reps
Hanging Leg Raise
1 Set x 12 Reps
Thu
Deadlift Session
Est. 56 min
3 exercises
Barbell Deadlift
5 Sets x 3 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 5 Reps
Fri
Row Session
Est. 45 min
3 exercises
Barbell Bent-Over Row
4 Sets x 4 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
