The Powerbuilding System 2.0 - 4X PER WEEK
Bulking
Advanced
Barbell
Plan Details
The The Powerbuilding System 2.0 - 4X PER WEEK routine by pacemakernz is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
FULL BODY 1: SQUAT, OHP
Est. 0 min
12 exercises
Barbell Squat
1 Set x 15 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Squat
1 Set x 4 Reps
Barbell Squat
1 Set x 3 Reps
Barbell Squat
1 Set x 3 Reps
Barbell Squat
2 Sets x 4 Reps
Barbell Military Press
1 Set x 15 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Helms Row
3 Sets x 15 Reps
Dumbbell Hammer Curl
2 Sets x 25 Reps
Tue
FULL BODY 2: DEADLIFT, BENCH PRESS
Est. 0 min
14 exercises
Barbell Deadlift
1 Set x 15 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 4 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
3 Sets x 3 Reps
Barbell Bench Press
1 Set x 15 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
2 Sets x 6 Reps
Hip Abduction
3 Sets x 20 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 8 Reps
Thu
FULL BODY 3: SQUAT, DIP
Est. 0 min
10 exercises
Barbell Squat
1 Set x 15 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Squat
1 Set x 4 Reps
Barbell Squat
1 Set x 3 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dumbbell Incline Curl
2 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Fri
FULL BODY 4: DEADLIFT, BENCH PRESS
Est. 0 min
12 exercises
Barbell Deadlift
1 Set x 15 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 4 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
4 Sets x 2 Reps
Barbell Bench Press
1 Set x 15 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Row
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 25 Reps
