84-Day Powerbuilding Program for Intermediate Lifters

12-week powerbuilding program for intermediate lifters to build muscle with progressive overload and NASM OPT principles.

Level: intermediate · Muscle group: powerbuilding · Equipment: gym · Duration: 60 min

Exercise Breakdown (12 exercises)

  1. 1. W1-2 Upper A: Barbell Bench Press
    4 sets · 6-8 reps · 2-3min rest
  2. 2. W1-2 Upper A: Bent-Over Barbell Row
    4 sets · 6-8 reps · 2-3min rest
  3. 3. W3-4 Lower A: Barbell Back Squat
    3 sets · 5-7 reps · 2-3min rest
  4. 4. W3-4 Lower A: Romanian Deadlift
    3 sets · 8-10 reps · 90s-2min rest
  5. 5. W5-6 Upper A: Incline Dumbbell Press
    4 sets · 8-10 reps · 90s-2min rest
  6. 6. W5-6 Upper A: Pull-Up (Assisted if needed)
    4 sets · AMRAP reps · 90s-2min rest
  7. 7. W7-8 Lower A: Front Squat
    3 sets · 6-8 reps · 2-3min rest
  8. 8. W7-8 Lower A: Leg Press
    3 sets · 10-12 reps · 90s rest
  9. 9. W9-10 Upper A: Overhead Press (Barbell)
    4 sets · 6-8 reps · 2-3min rest
  10. 10. W9-10 Upper A: T-Bar Row
    4 sets · 8-10 reps · 90s-2min rest
  11. 11. W11-12 Lower A: Sumo Deadlift
    3 sets · 5-7 reps · 2-3min rest
  12. 12. W11-12 Lower A: Bulgarian Split Squat
    3 sets · 8-10 (each leg) reps · 90s-2min rest

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