Powerbuilding and Conditioning

Plan Details

The Powerbuilding and Conditioning routine by jamie2001gb is a 8 day workout plan. It is a intermediate level plan to achieve sport fitness goals.

Plan Description

Two Upper, two Lower body, and one arms & back top-up session per 8-Day Cycle. *Primary* Muscle work... Read More

Two Upper, two Lower body, and one arms & back top-up session per 8-Day Cycle. *Primary* Muscle worked per 8 days: * 3x3 or 3x4-6 / 3x6-8 * 4x8-12 * 5x12-15 / 5x15-20 Only increase weight when achieving highest rep range for each set Set totals don’t take into consideration where the muscle is used as a secondary movement (Back is especially like this where I’ve listed most deadlifts as primary leg movements instead) Chest Day 3 – Bench Upper * Barbell Bench Press Strength 3x3 working sets * Dumbbell Incline Bench 4x8-12 sets * Cable One-Arm Fly 5x12-15 sets Day 7 – Shoulder Press Upper * Barbell Bench Press 3x6-8 sets * Floor Flies 4x8-12 sets * Cable Lower Chest Press 5x15-20 sets = 24 sets total Legs Day 1 – Squat Lower * High barbell squats strength 3x3 working sets * Deficit deadlift 4x6-8 * Zercher or Front Squat 4x8-12 * Dumbbell Leaning Forward Step-Up 4x8-12 * Leg Extensions 5x12-15 * Cable Pull Through 5x15-20 Day 5 – Deadlift Lower * Deadlift strength 2x3 working sets * High bar squat with deep pause 3x6-8 * Barbell Romanian Deadlift 4x8-12 * Dumbbell Bulgarian Split Squats 4x8-12 * Leg Curl 5x12-15 * Leg Press 5x15-20 = 48 sets total (divided into hamstring/glute and quadricep dominant) Shoulders Day 3 – Bench Upper * Barbell standing military press 3x6-8 * Barbell Upright Row 4x8-12 * Cable Rope Face Pull 5x15-20 Day 7 – Shoulder Press Upper * Barbell Standing Military Press Strength 3x3 working sets * Dumbbell Shoulder Press 4x8-12 * Cable Upright Row 5x12-15 = 24 working sets Back Day 3 – Bench Upper * Barbell Bent Over Row 3x6-8 * Dumbbell Stiff-Leg Deadlift 4x8-12 Day 4 - Arms & Back Top-Up * Lat Pulldown 5x12-15 * Cable Seated Row 5x15-20 Day 7 – Shoulder Press Upper * Weighted Pull Ups 3x4-6 * Dumbbell One Arm Row 4x8-12 = 24 working sets Biceps Day 3 – Bench Upper * Dumbbell Alternate Curl 5x20-24 Day 4 - Arms & Back Top-Up * Heavy dumbbell alternate curl 3x8-12 * Ez Bar Curl 3x6-8 * Dumbbell Alternate Hammer Curl 4x16-24 * Cable Standing One Arm Curl 4x16-24 Day 7 – Shoulder Press Upper * Dumbbell One Arm Preacher Curl 5x12-15 = 24 Working Sets Triceps Day 3 – Bench Upper * Cable Rope Tricep Pushdown 5x12-15 Day 4 - Arms & Back Top-Up * Weighted Dips 3x4-6 * Heavy Cable Rope Tricep Pushdown 3x6-8 * Dumbbell Standing Triceps Extension 4x8-12 * One Arm Pushdown 4x8-12 Day 7 – Shoulder Press Upper * Cable Rope Overhead Tricep Extension 5x15-20 = 24 working sets