Powerbuilding^5
Fifth Power Fitness
Powerlifting, Bodybuilding, Strength & ConditioningHave you heard the myth that you can't train for strength & muscle at the same time. Enter power building! This is a type of programming that I have used most of my life to be my strongest and most jacked self. This is a great introduction to help you improve your strength in major lifts (Squat, Bench, Deadlift, OH Press and Chin/Pull-Up). This program is great for offseason strength athletes, and general fitness enthusiasts to add strength and size in 12 weeks! This is a 4-day per week program for intermediate to adavnced lifters who take their training seriously. Take powerbuilding, and your gains to the Fifth Power!
A1
Step Down
2 x 10 @ 6
A2
KB RDL
2 x 10 @ 6
A3
Band Face Pull
2 x 15 @ 6
B
Box Squat
5, 3, 2, 1 @ 40, 50, 70, 85 %
C
Box Squat
3 x 5 @ 80 %
D1
Romanian Deadlift (RDL)
3 x 10 @ 6, 8, 8
D2
Anchored Reverse Crunch
3 x 10 @ 9
E1
Step-Ups
2 x 10 @ 9
E2
DB Side Bend
2 x 10 @ 9
F1
Leg Extension
2 x MAX @ 10
F2
Lying Leg Curl
2 x MAX @ 10
G
Seated Calf Raise Machine
2 x MAX @ 10
A1
TRX High Row/Face Pull
3 x 10 @ 6
A2
TRX Biceps Curl
3 x 10 @ 6
A3
TRX Tricep Extension
3 x 10 @ 6
B1
Barbell Bench Press
5, 3, 2, 1 @ 40, 50, 70, 85 %
B2
Lat & Pec Stretch
4 x 0:30
C
Barbell Bench Press
3 x 5 @ 75 %
D
Pendlay Row
3 x 10 @ 6, 8, 9
E
Seated Chest Press
3 x 10 @ 6, 8, 9
F
Reverse Grip Lat Pulldown
2 x 12 @ 10
G1
EZ Bar Skull Crusher
2 x MAX @ 10
G2
EZ Bar Curl
2 x MAX @ 10
A1
Hyperextension
2 x 12 @ 6
A2
Hip Adduction Machine
2 x 15 @ 6
A3
Straight Arm Pulldown
2 x 12 @ 6
B1
Barbell Deadlift
5, 3, 2, 1 @ 40, 50, 70, 85 lb
B2
Hollow Hold
4 x 0:30
C
Barbell Deadlift
3 x 5 @ 75 %
D1
Leg Press
3 x 10 @ 6, 8, 8
D2
Calf Raise
3 x MAX @ 10
E1
B-Stance RDL
2 x 12 @ 9
E2
Anchored Reverse Crunch
2 x 12 @ 10
F1
Seated Hamstring Curl
2 x MAX @ 10
F2
Heel Elevated Goblet Pulse Squats
2 x 0:30 @ 9
A1
Cable Facepull
2 x 15 @ 7
A2
Straight Arm Pulldown
2 x 15 @ 7
A3
Cable Crunch
2 x 15 @ 7
B1
Kneeling Smith OH Press
5, 3, 2, 1 @ 40, 50, 70, 85 %
B2
Side Lying External Rotation
4 x 5
C
Kneeling Smith OH Press
3 x 5 @ 8
D1
Chin-Up
2 x 10 @ 10
D2
Dip
2 x 10 @ 10
E1
Machine Lateral Raise
2 x MAX @ 10
E2
Rear Delt FLy Machine
2 x MAX @ 10
F1
Single Arm Cable Triceps Kickback - Standing
2 x MAX @ 10
F2
Single Arm Cable Biceps Curl
2 x MAX @ 10
This is the tried and true I have used to build my physique and strength over the past 2 decades of training, and I have utilized it with a variety of clients to help them achieve their goals. It will work for you if you're ready to take your training to t
Get Powerbuilding^5