3-Day Powerbuild
General
Beginner
Barbell
Plan Details
The 3-Day Powerbuild routine by BitterBear is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
3-Day Powerlifting Routine Source: http://www.cuttystrength.com/3-day-powerbuilding-workout-routine/
Routine detail
Mon
Monday
Est. 52 min
6 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Overhead Front Raise
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Reverse Hyper (Flat Bench)
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 15 Reps
Wed
Wednesday
Est. 48 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Reverse Hyper (Flat Bench)
4 Sets x 10 Reps
Fri
Friday
Est. 51 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Cable Rope Row to Neck
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 15 Reps
