Icelandic Strength
Bodybuilding, Powerlifting
Coach
Jens Andri Fylkisson
PowerBuilding is a great program to build strength and muscle.
The best from Powerlifting and Bodybuilding together.
4 days a week training program.
Three 4 week blocks
Time to get big and strong!
Features4 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 12-week program
Sunday
PowerBuilding 12w: Week 1 Day 1
A
Agile 8
B
Back Squat
3 x 12 @ 63 %
C1
Deadlift
3 x 3 @ 63 %
C2
Deadlift
3 x 5 @ 63 %
C3
Snatch Deadlift
3 x 6 @ 63 %
D
Step-Ups
3 x 15
E
Reverse Lunges
3 x 15
F
Leg Extension
3 x 15
Tuesday
PowerBuilding 12w: Week 1 Day 3
A
Agile 8
B
Seated Military Press
4 x 15 @ 63 %
C
Incline DB Bench Press
3 x 12
D
Bench Press
3 x 12 @ 63 %
E
Shoulder Press
6, 9, 12
F
Plank
3 x 0:30
Thursday
PowerBuilding 12w: Week 1 Day 5
A
Agile 8
B
Pendlay Row
3 x 12
C
1-Arm DB Row
3 x 15
D
Lat Pulldown
3 x 15
E
Seated Row
3 x 15
Friday
PowerBuilding 12w: Week 1 Day 6
A
Agile 8
B
Single Leg RDL
6, 9, 12
C
Glute Bridge
3 x 15
D
GHD Hip Extension
3 x 20
E
Sumo Deadlift
3 x 12
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