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    Free Powerbuilding Program

    Uploaded by

    Mario MARTINEZ LABRA
    free powerbuilding program

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Free Powerbuilding Program

    Uploaded by

    Mario MARTINEZ LABRA
    28 views4 pages
    free powerbuilding program

    Original Title

    free powerbuilding program

    Copyright

    © © All Rights Reserved

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    XLSX, PDF, TXT or read online from Scribd

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    free powerbuilding program

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    28 views4 pages

    Free Powerbuilding Program

    Uploaded by

    Mario MARTINEZ LABRA
    free powerbuilding program

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 4

    4 WEEKS OF POWERBUILDING

    ENTER YOUR 1RMS ENTER YOUR ROUNDING


    SQUAT 140
    USE 2.5 FOR KILOS, 5 FOR
    BENCH PRESS 100 POUNDS
    DEADLIFT 160
    DAY WEEK 1 2

    (HEAVY) SETS REPS WT SETS REPS


    BENCH PRESS 2 12 65 3 8
    INCLINE PRESS 2 12 50 3 8
    CHEST/TRICEPS DUMBBELL FLYE 4-5 SET
    DIP 3 MAX * 3 MAX
    SUPINATED PUSHDOWN 2-3 SE
    (HEAVY) SETS REPS WT SETS REPS
    HAMMER CURL 2-3 SET
    BARBELL CURL 2-3 SETS
    BACK/BICEPS DEADLIFT 2 12 105 3 8
    WIDE GRIP PULLDOWN 2-3 SET
    WIDE GRIP SEATED ROW 2-3 SETS

    SEATED CALF RAISE


    (LIGHT) SETS REPS WT SETS REPS
    CLOSE GRIP BENCH PRESS 2 12 60 3 8
    SEATED PRESS 2 12 @8 3 8
    SHOULDERS/TRICEPS SKULLCRUSHER 2-3 SET
    ELBOWS-OUT EXTENSION 2-3 SETS

    LATERAL RAISE 2-3 SETS


    BAND PULL-APART 2-3 SET
    (HEAVY) SETS REPS WT SETS REPS
    SQUAT 2 12 90 3 8
    FRONT SQUAT 2 12 65 3 8
    SINGLE-LEG PRESS 2
    LEGS
    GLUTE-HAM RAISE 2-3 SET
    HAMSTRING CURL 2-3 SETS

    VACUUM HOLD 5 MAX 5 MAX


    * YOU MUST PERFORM AT LEAST 10 REPS PER SET ON DIPS. IF YOU PERFORM AT LEAST 3X10 IN WEEK 1, ADD WEIGHT IN W
    10 REPS ON EACH SET. EACH SET MUST B
    ** IN WEEK 1, USE A WEIGHT YOU COULD NORMALLY DO FOR ONE SET OF 10-12 REPS. PERFORM 1 SET OF MAX REPS USIN
    EACH FOLLOWING WEEK, USE THE SAME WEIGHT BUT PERFORM MO
    WERBUILDING
    OUR ROUNDING NOTES

    MAKE SURE TO READ THROUGH THE INSTRUCTIONS IN THE COURSE. CHECK


    5 BELOW FOR INSTRUCTIONS ON EXERCISES MARKED WITH *

    2 3 4

    WT SETS REPS WT SETS REPS WT


    70 2 10 75 2 8 75
    60 2 10 60 2 8 70
    4-5 SETS X 12-15 REPS
    * 3 MAX * 3 MAX *
    2-3 SETS X 20+ REPS
    WT SETS REPS WT SETS REPS WT
    2-3 SETS OF 8-12 REPS
    2-3 SETS OF 12-15 REPS

    115 2 10 115 2 8 120


    2-3 SETS OF 8-12 REPS
    2-3 SETS OF 12-15 REPS
    **

    WT SETS REPS WT SETS REPS WT


    65 2 10 70 2 8 70
    ADD WT 2 10 SAME WT 2 8 ADD WT
    2-3 SETS OF 8-12 REPS
    2-3 SETS OF 12-15 REPS

    2-3 SETS OF 12-15 REPS


    2-3 SETS OF 20+ REPS
    WT SETS REPS WT SETS REPS WT
    100 2 10 100 2 8 105
    75 2 10 75 2 8 85
    2-4 SETS
    2-3 SETS OF 8-12 REPS
    2-3 SETS OF 12-15 REPS

    5 MAX 5 MAX
    K 1, ADD WEIGHT IN WEEK 2 (AND SO ON). OTHERWISE, REPEAT THE SAME WEIGHT UNTIL YOU PERFORM AT LEAST
    SET. EACH SET MUST BE TO FAILURE.
    SET OF MAX REPS USING A 5/10/1 TEMPO (5 SECOND NEGATIVE, 10 SECOND HOLD IN THE STRETCHED POSITION).
    GHT BUT PERFORM MORE REPS THAN IN THE PREVIOUS WEEK.

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