Workout Routine

SCHMU’s Powerbuilding 1.0

by smu800

Workouts

Lower Body 1

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
15
0 sec
2
90% 1RM
6
0 sec
3
70% 1RM
12
0 sec
4
70% 1RM
12
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

romanian deadlift

4 sets

Nordic Ham Curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
15
0 sec
2
90% 1RM
6
0 sec
3
70% 1RM
12
0 sec
4
70% 1RM
12
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Nordic Ham Curl

4 sets

Single leg leg press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
15
0 sec
2
90% 1RM
6
0 sec
3
70% 1RM
12
0 sec
4
70% 1RM
12
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Single leg leg press

4 sets

calf raise + tibialis curls

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
15
0 sec
2
40% 1RM
15
0 sec
3
90% 1RM
6
0 sec
4
90% 1RM
8
0 sec
5
70% 1RM
10
0 sec
6
70% 1RM
12
0 sec
7
70% 1RM
10
0 sec
8
55% 1RM
12
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

calf raise + tibialis curls

8 sets

hanging leg raises (left/right/center)

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
10
0 sec
2
70% 1RM
10
0 sec
3
70% 1RM
10
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

hanging leg raises (left/right/center)

3 sets

Upper Body 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
15
0 sec
2
85% 1RM
2
0 sec
3
78% 1RM
6
0 sec
4
78% 1RM
6
0 sec
5
78% 1RM
6
0 sec

bench press

5 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
5
0 sec
2
@RPE8
10
0 sec
3
@RPE8
10
0 sec
4
@RPE8
10
0 sec

chinup

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
100 sec
2
60% 1RM
5
100 sec
3
80% 1RM
10
100 sec
4
80% 1RM
10
100 sec
5
80% 1RM
10
100 sec

overhead press

5 sets

Chest-supported dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
14
100 sec
2
@RPE9
14
100 sec
3
@RPE9
14
100 sec
4
@RPE9
14
100 sec

Chest-supported dumbbell row

4 sets

Reverse fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
0 sec
2
@RPE9
20
30 sec
3
@RPE9
20
0 sec
4
@RPE9
20
30 sec

Reverse fly

4 sets

Concentration bicep curl + Triceps pressdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
0 sec
2
@RPE9
15
30 sec
3
@RPE9
15
0 sec
4
@RPE9
15
30 sec
5
@RPE9
15
0 sec
6
@RPE9
15
30 sec

Concentration bicep curl + Triceps pressdown

6 sets

Lower Body 2

ECCENTRIC-ACCENTUATED LEG CURL

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
100 sec
2
@RPE9
20
100 sec
3
@RPE9
20
100 sec

ECCENTRIC-ACCENTUATED LEG CURL

3 sets

DEFICIT BULGARIAN SPLIT SQUAT

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
30 sec
2
50% 1RM
4
60 sec
3
60% 1RM
3
80 sec
4
70% 1RM
2
100 sec
5
75% 1RM
6
180 sec
6
75% 1RM
6
180 sec
7
75% 1RM
6
180 sec

DEFICIT BULGARIAN SPLIT SQUAT

7 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
60 sec
2
@RPE9
15
100 sec
3
@RPE9
15
100 sec
4
@RPE9
15
100 sec

leg extension

4 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
30 sec
2
@RPE6
8
60 sec
3
@RPE7
10
100 sec
4
@RPE7
10
100 sec
5
@RPE7
10
100 sec
6
@RPE7
10
100 sec

Hyperextensions

6 sets

calf raise + tibialis curls

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
0 sec
2
@RPE6
20
0 sec
3
@RPE9
20
0 sec
4
@RPE7
20
100 sec
5
@RPE9
20
0 sec
6
@RPE7
20
100 sec
7
@RPE9
20
0 sec
8
@RPE7
20
100 sec

calf raise + tibialis curls

8 sets

V-Sit Up + Neck flexion/extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
0 sec
2
@RPE8
12
100 sec
3
@RPE9
15
0 sec
4
@RPE8
12
100 sec
5
@RPE9
15
0 sec
6
@RPE8
12
100 sec

V-Sit Up + Neck flexion/extension

6 sets

Upper Body 2

Incline dumbell bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
12
100 sec
3
@RPE6
12
100 sec
4
@RPE7
12
100 sec
5
@RPE7
12
100 sec
6
@RPE7
12
100 sec

Incline dumbell bench press

6 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
60 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec
4
@RPE7
10
100 sec

pendlay row

4 sets

Weighted Dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
100 sec
2
@RPE6
6
100 sec
3
@RPE7
6
100 sec
4
@RPE7
6
100 sec
5
@RPE7
6
100 sec

Weighted Dip

5 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
15
0 sec
2
70% 1RM
10
0 sec
3
70% 1RM
10
0 sec
4
70% 1RM
10
0 sec

single arm row

4 sets

cable rope row

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
15
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
120 sec
4
70% 1RM
10
120 sec

cable rope row

4 sets

Incline shrug + Upright row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
30 sec
2
@RPE9
20
30 sec
3
@RPE9
20
30 sec
4
@RPE9
20
30 sec

Incline shrug + Upright row

4 sets

EZ bar curl + Skull crusher

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
30 sec
2
@RPE8
10
30 sec
3
@RPE9
15
30 sec
4
@RPE8
10
30 sec
5
@RPE9
15
30 sec
6
@RPE8
10
30 sec

EZ bar curl + Skull crusher

6 sets