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Welcome to the 12 Week Power Builder Challenge!
Im Brian Shaw, 4X Worlds Strongest Man and Im here to challenge you to take your training to the next level!
I worked hand in hand with the Exercise Physiology Team at iSatori to develop a program that utilizes many
of my training and nutrition principles as well as supplement stacks to develop maximum power, strength
and ultimately muscle. This 360 degree approach to changing your body is probably different than any way
youve trained before, but in my eyes, thats a good thing. I may not be a bodybuilder or physique competitor,
but I know that to build that type of physique requires building strength, power and muscle. For over a
decade now, Ive been strictly focused on winning strength competitions, and in the process, Ive built a lot of
functional muscle. This experience and knowledge Im sure will help you take your training and physique to a
whole new level.
By engaging fully in the program, or better yet actually entering the Challenge, youre making a commitment
to better yourself over the next 12 weeks. And lets not forget there will be a ton of great prizes, including an
iSatori Athletes sponsorship, signed clothing and other items from me. So I encourage you to dive in head first
and see just how far you can push your body in your quest for constant improvement.
NOW YOULL HEAR THIS MANY TIMES OVER THE COMING WEEKS - RESULTS ARE EARNED NOT GIVEN
#EARNEDNOTGIVEN
This is an important part of my training that I take as seriously as my heavy lifting. I utilize light cardio, stretching, band work and progressive
resistance on the first exercise of each body part Im training.
As an example:
ON A DAY THAT STARTS WITH DEADLIFTS, MY WARM UP WOULD LOOK LIKE THIS:
WEDNESday - REST
friday - REST
WEDNESday - REST
Thursday - Deadlift/Back + Biceps
EXERCISE SETS REPS REST BRIAN SHAWS POWER UP
Traditional Deadlift 5 to 8 3 to 6 Approx. 3 minutes Use a slow rolling technique to get your hips down into the best
mechanical position possible.
Hyperextension 3 10 to 12 Approx. 2 minutes Get more resistance by holding a plate on your chest.
Dumbbell Bent Over Row 3 8 to 12 Approx. 3 minutes Keep your back straight and bend at the hips. Your hamstrings
may feel a stretch when you are in position.
Pulldowns 3 8 to 12 Approx. 2 minutes Bring the bar high on the chest while pulling your elbows down
(Grip with palms facing each other) and back.
Rear Delt Flyes on Peck Deck 3 8 to 12 Approx. 2 minutes Keep your elbows up to isolate the rear delt.
Barbell Shrugs 4 8 to 12 Approx. 3 minutes Lean forward approx. 5 degrees so you are shrugging both up and
back slightly.
Alternating Hammer Curls 4 8 to 10 Approx. 2 minutes This will help strengthen your forarm and outer biceps.
Cambered Bar Curls 3 8 to 12 Approx. 3 minutes Pick the best grip width to activate your biceps.
friday - REST
WEDNESday - REST
friday - REST
iSatori Inc., FitLife Brands and the authors make no warranties in relation to the information contained in this program. This program is not a substitute for sound medical advice from a licensed physician.
The information within is intended for healthy adults 18 years of age and older. The products mentioned in the program are not intended to diagnose, treat, cure or prevent any disease. Performing the exercises or adopting
the nutrition and supplement programs is strictly at your own risk.
For questions related to the program, please email info@iSatori.com or call 1-866-688-7679.
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