JackedFactory Powerbuilding
Bulking
Intermediate
Dumbbell
Plan Details
The JackedFactory Powerbuilding routine by wilkinson.justin.m is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
HEAVY: -Warm-up 2-3 light sets to work weight -Find weight where you can lift for set # of reps with 1-2 in tank, then add 5-10% more for working weight -Weekly progression HYPER: -Same warm-up as heavy -Find weight where you can lift for set # of reps with 3-4 left in tank, use that weight
Routine detail
Mon
Upper Power
Est. 85 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Dumbbell Decline Bench Press
3 Sets x 6 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Tue
Lower Power
Est. 72 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
V-Up
4 Sets x 15 Reps
Thu
Back + Shoulders Hyper
Est. 70 min
7 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 15 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Fri
Lower Hyper
Est. 72 min
6 exercises
Barbell Front Squat
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Single-Leg Squat
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Sat
Chest + Arms Hyper
Est. 98 min
10 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Flat Bench Fly
3 Sets x 10 Reps
Dip
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
