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Powerlifting and Bodybuilding Program

The document outlines two workout programs, a powerlifting program and a bodybuilding program. The powerlifting program focuses on squats, bench press, deadlifts, and accessories. The bodybuilding program splits the body into chest/shoulder/triceps, back, and legs days and includes exercises like bench press, rows, and curls.

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Javier Veras
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305 views5 pages

Powerlifting and Bodybuilding Program

The document outlines two workout programs, a powerlifting program and a bodybuilding program. The powerlifting program focuses on squats, bench press, deadlifts, and accessories. The bodybuilding program splits the body into chest/shoulder/triceps, back, and legs days and includes exercises like bench press, rows, and curls.

Uploaded by

Javier Veras
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Powerlifting program

Primary Squats and Bench


Squats 3x12
Bench 3x12
Incline dumbbell press 3x12
Dumbbell Shoulder 4x12
Tricep push down 4x12
Leg press 4x12
Dumbbell chest fly 3x12

Primary pull day/deadlift/hamstring focus


Deadlift 3x5
RDL 3x12
Lat pull down 4x12
Dumbbell row 3x12
Seat low row 3x12
Face pull 4x12
Dumbbell bicep curls 4x12
Hamstring curls 3x12

Secondary squats/ bench


Squats 3x12
Bench 3x12
Leg press 4x12
Seated Cable press 3x12
Lateral raise 4x12
Skull crushers 4x12
Leg extension 3x12

Secondary pull day/deadlift/ hamstring focus


Deadlift 3x5
RDL 3x12
Lat pull down 3x12
Machine pull down 3x12
Single arm seated cable row 4x12
Hamstring curls 3x12
Spider curls 4x12

Third push day


Bench 3x12
Incline dumbbell press 3x12
Shoulder dumbbell press 3x12
Lateral raise 3x12
Face pull 4x12
Hammer curls 4x12 super set with tricep push down
Bodybuilding program
Primary Chest/ shoulder/ tricep day
Bench 4x12
Incline dumbbell press 3x12
Chest fly 3x12
Shoulder machine press 4x12
Lateral raise 4x12
Tricep push down 4x12
Skull crushers 4x12

Primary pull day


Deadlift 3x5
Lat pull down 4x12
Dumbbell row 4x12
Seated cable low row 4x12
Face pull 4x12
Bicep curls 4x12
Hammer curls 4x12

Leg day
Squats 3x12
RDL 4x12
Leg press 3x12
Hamstring curls 4x12
Leg extension 3x12
Cavs raise 4x12

Secondar chest/back/ shoulders


Deadlift 3x5
Bench press 4x12
Cable press 4x12
Incline dumbbell press 4x12
Lat pull down 4x12
Seated single arm cable row 4x12
Machine Shoulder press 4x12
Lateral raise 4x12

Secondary leg/arm day


Squats 3x12
Rdl 3x12
Leg press 3x12
Leg extension 3x12
Hamstring curl 3x12
easy bar bicep curls 4x12
tricep push down 4x12

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