Workout Routine

Power builder stage 2

by Bran92

Workouts

Builder 1

squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
1
160 sec
2
80% 1RM
3
160 sec
3
80% 1RM
3
160 sec
4
80% 1RM
3
90 sec

squat

4 sets

bench press starting on pins

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
1
150 sec
2
80% 1RM
3
150 sec
3
80% 1RM
3
150 sec
4
80% 1RM
3
120 sec

bench press starting on pins

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20 +
amrap
90 sec

leg press

3 sets

Fly/incline pushup superset

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20 +
amrap
90 sec

Fly/incline pushup superset

3 sets

Builder 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
1
160 sec
2
80% 1RM
3
160 sec
3
80% 1RM
3
160 sec
4
80% 1RM
3
160 sec

deadlift

4 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

t-bar row

3 sets

Lateral pull down with pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20 +
amrap
120 sec

Lateral pull down with pullover

3 sets