4 WEEKS OF POWERBUILDING

ENTER YOUR 1RMS ENTER YOUR ROUNDING NOTES

SQUAT 725
USE 2.5 FOR KILOS, 5 FOR MAKE SURE TO READ THROUGH THE INSTRUCTIONS IN THE COURSE.
BENCH PRESS 435 5
POUNDS CHECK BELOW FOR INSTRUCTIONS ON EXERCISES MARKED WITH *
DEADLIFT 815
DAY WEEK 1 2 3 4

(HEAVY) SETS REPS WT SETS REPS WT SETS REPS WT SETS REPS WT

BENCH PRESS 2 12 285 3 8 315 2 10 320 2 8 330
INCLINE PRESS 2 12 230 3 8 240 2 10 240 2 8 250
CHEST/TRICEPS DUMBBELL FLYE 4-5 SETS X 12-15 REPS
DIP 3 MAX * 3 MAX * 3 MAX * 3 MAX *
SUPINATED PUSHDOWN 2-3 SETS X 20+ REPS

(HEAVY) SETS REPS WT SETS REPS WT SETS REPS WT SETS REPS WT

HAMMER CURL 2-3 SETS OF 8-12 REPS
BARBELL CURL 2-3 SETS OF 12-15 REPS
BACK/BICEPS DEADLIFT 2 12 540 3 8 585 2 10 595 2 8 620
WIDE GRIP PULLDOWN 2-3 SETS OF 8-12 REPS
WIDE GRIP SEATED ROW 2-3 SETS OF 12-15 REPS

SEATED CALF RAISE **

(LIGHT) SETS REPS WT SETS REPS WT SETS REPS WT SETS REPS WT

CLOSE GRIP BENCH PRESS 2 12 255 3 8 285 2 10 290 2 8 295
SEATED PRESS 2 12 @8 3 8 ADD WT 2 10 SAME WT 2 8 ADD WT
SHOULDERS/TRICEPS SKULLCRUSHER 2-3 SETS OF 8-12 REPS
ELBOWS-OUT EXTENSION 2-3 SETS OF 12-15 REPS
LATERAL RAISE 2-3 SETS OF 12-15 REPS
BAND PULL-APART 2-3 SETS OF 20+ REPS

(HEAVY) SETS REPS WT SETS REPS WT SETS REPS WT SETS REPS WT

SQUAT 2 12 480 3 8 520 2 10 530 2 8 550
FRONT SQUAT 2 12 335 3 8 345 2 10 345 2 8 355
SINGLE-LEG PRESS 2-4 SETS
LEGS
GLUTE-HAM RAISE 2-3 SETS OF 8-12 REPS
HAMSTRING CURL 2-3 SETS OF 12-15 REPS

VACUUM HOLD 5 MAX 5 MAX 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 WEEK 2 (AND SO ON). OTHERWISE, REPEAT THE SAME WEIGHT UNTIL YOU
*
PERFORM AT LEAST 10 REPS ON EACH SET. EACH SET MUST BE TO FAILURE.
IN WEEK 1, USE A WEIGHT YOU COULD NORMALLY DO FOR ONE SET OF 10-12 REPS. PERFORM 1 SET OF MAX REPS USING A 5/10/1 TEMPO (5 SECOND NEGATIVE, 10 SECOND HOLD IN THE
**
STRETCHED POSITION). EACH FOLLOWING WEEK, USE THE SAME WEIGHT BUT PERFORM MORE REPS THAN IN THE PREVIOUS WEEK.