Team Mulqueen
Bodybuilding, Powerlifting, Power Sports , Strength & ConditioningTeam Jacked is proud to present: The PowerBuild Program. This program blends strength and hypertrophy training.
Each day starts out with warm-up and mobility work.
This really is the ultimate program to get you bigger and stronger!
7 sessions per week
Must use App app to view and log training
Program Training
A1
Banded Hamstring Curl
4 x 0:30
A2
Single Leg Elevated Hip Bridge
4 x 20
A3
American KB Swing
4 x 15
A4
Russian Twist
4 x 10
B
Back Squat
7, 7, 5, 5, 3, 3, MAX
C1
Walking Lunges
3 x 20
C2
Romanian Deadlift
3 x 12
D
Standing Calf Raises
5 x 30
A1
Reverse Shrugs on Dip bars
3 x 10
A2
Deficit Push Ups
3 x 10
A3
Doorway Pec Stretch
3 x 0:10
A4
Banded Vertical Lunge Stretch
3 x 0:10
B
Barbell Bench Press
6, 6, 4, 4, 2, 2
C1
Incline DB Bench Press
5 x 8
C2
Incline DB Fly
5 x 10
D1
DB Front Raise
2 x 20
D2
DB Lateral Raise
2 x 20
D3
Rear Delt Flyes
2 x 20
A1
Hanging Scapula Depression
2 x 10
A2
Supine Scapula Retraction
2 x 10
B
1-Arm DB Row
12, 12, 10, 10, 8, 8, MAX
C
Bent Over Row
4 x 5
D
Chin-Up
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
E1
DB Shrug
4 x 10
E2
Glute-Ham Raise
4 x MAX
A1
American KB Swing
3 x 20
A2
4 Way Dead Bugs
3 x 1:00
A3
Airdyne
3 x 20
B1
Back Squat
5 x 10
B2
Bulgarian Split Squat
5 x 10
B3
Walking Lunges
5 x 20
C
Goblet Squat
30, 20, 20, 20, 20
A1
Skull Crushers
4 x 10
A2
DB Tricep Extension
4 x 10
B1
DB Bicep Curls
4 x 8
B2
Standing EZ Bar Curls
4 x 10
C1
Alternating DB Hammer Curl
4 x 10
C2
Plate Curls
4 x 10 @ 45 lb
C3
Tricep Pushdown
4 x 15
A1
Med Ball Sit Up Throw
3 x 8
A2
5 Way Upper Body Med Ball Plyo Circuit
3 x 25
A3
Med Ball to toes
3 x 10
B1
Shoulder Press
5 x 8
B2
Dumbbell Hex Press
5 x 8
B3
Dip
5 x 15
C1
Hands Only Inch Worm
3 x 10
C2
Lateral Banded Side Shoulder Raise
3 x 20
A1
American KB Swing
4 x 20
A2
Supine Ring Rows
4 x 10
B1
DB Pullover
4 x 10
B2
Straight Arm Pulldown
4 x 20
C
Strict Bodyweight Pull-Up
1 x 100
