Powermove
Sport
Intermediate
Barbell
Plan Details
The Powermove routine by Spugseule is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Squat / Bench
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Day 2
DL + Bench
5 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 3
Squat (P) + OHP
5 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 4
DL + Bench
2 exercises
Barbell Deadlift
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
