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Essential Powerlifting
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Essential Powerlifting routine by blakksnow is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Adam workout
Routine detail
Day 1
Adam 1
Est. 0 min
9 exercises
Bodyweight Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 10,5,5 Reps
Barbell Bench Press
3 Sets x 10,6,6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Prone Y Lat Raise
3 Sets x 12 Reps
Short position cable pec fly
3 Sets x 12 Reps
Long position cable pec fly
3 Sets x 12 Reps
Day 2
Adam 2
Est. 0 min
13 exercises
Weight Plate Front Raise
3 Sets x 10 Reps
Dumbbell External Rotation
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Seated neutral grip pull down
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 10 Reps
Incline Around the World
3 Sets x 6 Reps
Prone rear delt fly
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Mid position tricep extension
3 Sets x 12 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Kettlebell swing
3 Sets x 25 Reps
Day 3
Adam 3
Est. 0 min
8 exercises
Bodyweight Calf Raise
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 10,6,6,6 Reps
Machine Leg Press
3 Sets x 20 Reps
Bulgarian split squats
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Slant board goblet squats
3 Sets x 10 Reps
Reverse Nordic curl
3 Sets x 5 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Day 4
Adam 4
Est. 0 min
8 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Half kneeling kettlebell press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable press around
3 Sets x 10 Reps
Low incline DB skull crushers
4 Sets x 8 Reps
Reverse seated preacher curls
4 Sets x 8 Reps
Landmine twists
3 Sets x 10 Reps
Day 5
Adam 5
Est. 0 min
10 exercises
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8,6,6 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Slider hamstring curl
3 Sets x 10 Reps
Banded glute bridge
3 Sets x 8 Reps
45 degree glute ham raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Medicine Ball Catch and Throw
3 Sets x 20 Reps
Medicine Ball Overhead Slam
3 Sets x 20 Reps
