Powerbuilding

Pod Činkou/ Under the Barbell

Powerlifting, Bodybuilding
Coaches
Matěj Hackl and Barbora Josková

Krátký program, který se dá používat vícekrát po sobě až po celý rok. Program je zaměřený na rychlé zvýšení sílý na zákládních cvikách jako jsou dřep, bench a mrtvý tah a zároveň na nabírání nějakého toho svalu.

Základní cviky jsou směřovány spíše do silovější části a na konci programu na zkoušení nových maximálek nebo max na nějaké opáčka. Doplňky jsou směřovány do kulturistických opakování a pro budování svalů.

A short program that can be used several times in a row up to the whole year. The program is aimed at quickly increasing strength in basic exercises such as the squat, bench and deadlift, and at the same time gaining some muscle.

The basic exercises are aimed more at the stronger part and at the end of the program for testing new maximums or a maximum on some reverse. Accessories are geared towards bodybuilding reps and muscle building.

benefit-image-0
Powerbuilding
Síla, skvělá postava a dost času na osobní život, díky tomu, že je plán jen na 4 dny v týdnu a každý trénink cca na hodinu a půl. Strength, a great figure and enough time for personal life, thanks to the fact that the plan is only for 4 days a week and each training session is about an hour and a half.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Potřeba aplikace Train heroic Need Train heroic app
Equipment
Required
Barbell // Plates // Dumbells
Recommended
Machines
sample week banner image
phoneMockup
Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1

A

Lowbar

2, 6, 6, 6

B

Bench Press

4, 4, 15, 15

C

Belt Squat

3 x 12

D1

Incline DB Bench Press

3 x 12

D2

Band Face Pull

3 x 20

E

Tricep Rope Pulldowns

3 x 15

Monday
Week 1 Day 2

A

Deadlift

3, 6, 6, 6

B

Paused Bench Press

5 x 5

C

Good Morning

3 x 8

D

T-Bar Row

3 x 8

E

Bent Over Row

3 x 6

F

Hammer Curl

3 x 12

Wednesday
Week 1 Day 4

A

Paused Bench Press

2 x 2

B

Close Grip Bench Press

3 x 8

C

Overhead Press

4 x 6

D1

Weighted Chin Ups

3 x 5

D2

Weighted Push Up

3 x 8

E

Seated Row

4 x 12

F

JM Press SSB

3 x 8

Friday
SBD

A

Lowbar

5, 8, 8, 8

B

Bench Press

3, 10, 10, 10, 10

C

Sumo Deadlift

3 x 8

D1

Belt Squat

3 x 12

D2

Seated Cable Row

3 x 12

E1

Glute-Ham Raise

3 x MAX

E2

Incline DB Bench Press

F

Glute Bridge

3 x 12

Coaches
coach-avatar Matěj Hackl

Trainer with many years of experience in the field of fitness and strength sports and coaching national competitions

coach-avatar Barbora Josková

Participant of the World and European Powerlifting Championships

closer-image-1
closer-image-2
Powerbuilding is the way

Strength and muscles is the best combination of both worlds of the most famous strength sports

Get Powerbuilding
closer-image-3
FAQs
Is the plan only for 5 weeks?
The plan can be used repeatedly throughout the year
The Proof
verified-athlete-avatar Eliška Trnková

juniors up to 84 kg 7th place 417.5 kg

Verified Athlete

"I'll be pulling 190kg soon"

Powerbuilding