Ryan Dengler
Ryan Dengler
/
POWERBUILDING 9-WEEK
W4/D2 BLOCK 1 - Back & Bicep Wk 4 Day 2
4.9
|
120 min
|
3 comments
Start 7-day free trial
Unlock this workout and
50,000
more
Start 7-day free trial
Unlock this workout and
50,000
more
WORKOUT PROTOCOL Deadlift: 1 rep @ RPE 8 // then use 73.5% of your 1RM 4 x 6 reps
...
more
Community
F
Fernando • 1y ago
Great workout
A
Alfath • 2y ago
Good back and bicep pump. Added in 2 mile intensity running.
T
Tyler • 2y ago
Biceps killed
Show More
More workouts from
Ryan Dengler
W1/D1 BLOCK 1 - Chest & Tricep Wk 1 Day 1
4.9
22
W1/D2 BLOCK 1 - Back & Bicep Wk 1 Day 2
4.8
8
W1/D3 BLOCK 1 - Leg & Shoulder Wk 1 Day 3
4.8
8
W1/D4 BLOCK 1 - Back & Tricep Wk 1 Day 4
4.9
10
W1/D5 BLOCK 1 - Leg Focus Wk 1 Day 5
4.9
4
W1/D6 BLOCK 1 - Chest & Bicep Wk 1 Day 6
4.9
8
W2/D1 BLOCK 1 - Chest & Tricep Wk 2 Day 1
4.9
4
W2/D2 BLOCK 1 - Back & Bicep Wk 2 Day 2
4.9
4
W2/D3 BLOCK 1 - Leg & Shoulder Wk 2 Day 3
4.9
5
W2/D4 BLOCK 1 - Back & Tricep Wk 2 Day 4
4.8
7
W2/D5 BLOCK 1 - Leg Focus Wk 2 Day 5
4.9
3
W2/D6 BLOCK 1 - Chest & Bicep Wk 2 Day 6
5.0
3
W3/D1 BLOCK 1 - Chest & Tricep Wk 3 Day 1
4.9
2
W3/D2 BLOCK 1 - Back & Bicep Wk 3 Day 2
4.8
2
W3/D3 BLOCK 1 - Leg & Shoulder Wk 3 Day 3
4.8
1
W3/D4 BLOCK 1 - Back & Tricep Wk 3 Day 4
4.7
1
W3/D5 BLOCK 1 - Leg Focus Wk 3 Day 5
4.9
4
W3/D6 BLOCK 1 - Chest & Bicep Wk 3 Day 6
4.8
1
W4/D1 BLOCK 1 - Chest & Tricep Wk 4 Day 1
4.9
2
W4/D3 BLOCK 1 - Leg & Shoulder Wk 4 Day 3
4.9
2
W4/D4 BLOCK 1 - Back & Tricep Wk 4 Day 4
5.0
1
W4/D5 BLOCK 1 - Leg Focus Wk 4 Day 5
5.0
1
W4/D6 BLOCK 1 - Chest & Bicep Wk 4 Day 6
4.9
3
W5/D1 BLOCK 2 - Chest & Tricep Wk 5 Day 1
4.9
1
W5/D2 BLOCK 2 - Back & Bicep Wk 5 Day 2
5.0
2
W5/D3 BLOCK 2 - Leg & Shoulder Wk 5 Day 3
4.9
2
W5/D4 BLOCK 2 - Back & Tricep Wk 5 Day 4
4.9
1
W5/D5 BLOCK 2 - Leg Focus Wk 5 Day 5
5.0
1
W5/D6 BLOCK 2 - Chest & Bicep Wk 5 Day 6
5.0
2
W6/D1 BLOCK 2 - Chest & Tricep Wk 6 Day 1
4.9
2
W6/D2 BLOCK 2 - Back & Bicep Wk 6 Day 2
4.9
1
W6/D3 BLOCK 2 - Leg & Shoulder Wk 6 Day 3
4.9
1
W6/D4 BLOCK 2 - Back & Tricep Wk 6 Day 4
4.9
2
W6/D5 BLOCK 2 - Leg Focus Wk 6 Day 5
5.0
1
W6/D6 BLOCK 2 - Chest & Bicep Wk 6 Day 6
5.0
0
W7/D1 BLOCK 2 - Chest & Tricep Wk 7 Day 1
4.9
0
W7/D2 BLOCK 2 - Back & Bicep Wk 7 Day 2
4.9
1
W7/D3 BLOCK 2 - Leg & Shoulder Wk 7 Day 3
4.7
1
W7/D4 BLOCK 2 - Back & Tricep Wk 7 Day 4
5.0
0
W7/D5 BLOCK 2 - Leg Focus Wk 7 Day 5
5.0
1
W7/D6 BLOCK 2 - Chest & Bicep Wk 7 Day 6
5.0
0
W8/D1 BLOCK 2 - Chest & Tricep Wk 8 Day 1
4.9
0
W8/D2 BLOCK 2 - Back & Bicep Wk 8 Day 2
4.9
0
W8/D3 BLOCK 2 - Leg & Shoulder Wk 8 Day 3
5.0
1
W8/D4 BLOCK 2 - Back & Tricep Wk 8 Day 4
5.0
1
W8/D5 BLOCK 2 - Leg Focus Wk 8 Day 5
5.0
1
W8/D6 BLOCK 2 - Chest & Bicep Wk 8 Day 6
5.0
1
W9/D1 MAX OUT WEEK Wk 9 Day 1
4.8
0
W9/D2 MAX OUT WEEK Wk 9 Day 2
4.5
0
POWERED BY
PLAYBOOK
Community