Emre's 4 Day Powerbuilding
Bulking
Advanced
None
Plan Details
The Emre's 4 Day Powerbuilding routine by tremrekarakaya is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
it is a 4 day Powerbuilding workout Routine. it works with power muscle burn system. it includes 4 main lift : Bench, deadlift, overhead press and squat. yet it is mostly about muscle gain than power training.
Routine detail
Mon
Chest & Triceps
Est. 72 min
6 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Machine Fly
5 Sets x 15 Reps
Dumbbell Seated Tricep Press
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Tue
Back & Biceps
Est. 70 min
6 exercises
Barbell Deadlift
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Back Hyperextension
5 Sets x 15 Reps
Barbell Curl
5 Sets x 12 Reps
Machine Hammer Curl
5 Sets x 15 Reps
Wed
Legs & Calves
Est. 71 min
6 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 30 Reps
Bodyweight Calf Raise
5 Sets x 30 Reps
Thu
Shoulders & Traps
Est. 71 min
6 exercises
Barbell Military Press
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell One-Arm Lateral Raise
5 Sets x 15 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Machine Reverse Fly
5 Sets x 15 Reps
