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THE BGZ POWERBUILDER

N.O. Training Systems

Powerlifting, Bodybuilding
Coach
Nick Occhipinti, DC, CSCS

THE BGZ POWERBUILDER is a spin off of one of the most popular training phases in the original BREAKING GAINZ FOREVER program.

This 8 week program focuses primarily on building strength and muscle and focuses around improving a squat, bench, and deadlift variation of your choosing.

This is a 4 day per week powerbuilding program that emphasizes compound movements and accessory lifts designed to improve your big 3 while slapping on powerful muscle.

As you move into the 2nd 4 week block of this program you will train some explosive movements to remain athletic and powerful. There are 2 days of a cardio prescription to ensure you are getting enough aerobic work to support your strength training and cardiovascular health.

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BUILT IN CUSTOMIZATION
Choose your own primary squat, bench, and deadlift variations to make sure you are making progress on the lifts that matter to you.
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MAKE REAL PROGRESS
This program applies progressive overload over the 8 weeks to ensure that you force adaptation.
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GET EXERCISE INSTRUCTION
Every exercise has detailed performance points and a video demonstration to make sure you're doing everything right.
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GET RESULTS
Take the guesswork out of your training a follow a program that consistently delivers results.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Videos and performance points to ensure you are getting the most out of the program.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. This app will help you make more progress than ever before.
Equipment
Required
Barbell // Squat Rack // Pull-Up Bar // Plate Loaded Machines // Dumbbells // Bench
Recommended
Fully Equipped Gym // Kettlebells // Bands // Cardio Machines
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Sample Week
Week 1 of 8-week program
Sunday
BGZ POWERBUILDER

Prep

A

Warm Up

Perform 5-10 minutes of general cardio to get loose. 1 Round 20 Air Squats 20/side DB Front Rack March 20/leg Single Leg Glute Bridge Empty bar reps of your first movement.

B

Box Jump

4 x 4

C

Pause Squat

4 x 3

D

DB RDL

3 x 8

E

Seated Hamstring Curl

3 x 10

F

Glute Focused Hip Extension

3 x 10

Monday
BGZ POWERBUILDER

Prep

A

Warm Up

-Perform 5-10 minutes of cardio. 1 Round 10/movement - Prone Y/W/T raises 15 SuperROM DB Lateral Raises (all the way overhead) 20 Band Pull Aparts Perform empty bar sets of your first lift. Try a few different variations, tempos, static holds, etc to feel out the lift for today.

B

Pendlay Row

3 x 6

C

Weighted Chin Ups

3 x 4

D

Seated Cable Row

3 x 10

E

DB Lateral Raise

3 x 12

F

Prone DB Y Laterals

2 x 12

G

Barbell Bicep Curl

2 x 12

Tuesday
CARDIO

A

Zone 2 Cardio

1 x 45:00

Wednesday
BGZ POWERBUILDER

Prep

A

Warm Up

-Perform 5-10 minutes of cardio to get a sweat going. Run, bike, jump rope, row, etc. 1 Round 20 alt. SLDL 40 sec. Plank 60 sec. Walking Lunges Perform empty bar sets of your first lift. Try a few different variations, tempos, static holds, etc to feel out the lift for today.

B

Split Jump

3 x 6

C

Deficit Deadlifts

4 x 3

D

Pause Bench Press

4 x 3

E

High Incline DB Press

3 x 10

F

Dip

2 x MAX

G

Tricep Pushdown

2 x 12

Thursday
BGZ POWERBUILDER

Prep

A

Warm Up

-Perform 5-10 minutes of cardio to get a sweat going. Run, bike, jump rope, row, etc. 1 Round 20 alt. Cossack Squats 20 sec/side Side Plank 20 Bent DB Rear Delt Flyes, light weight Perform empty bar sets of your first lift. Try a few different variations, tempos, static holds, etc to feel out the lift for today.

B

RFE Split Squat

3 x 6

C

Heels Elevated Goblet Squat

3 x 10

D

Leg Extension

2 x 10

E

Neutral Grip Lat Pulldown

3 x 10

F

Prone Rear Delt Swings

2 x 15

G

Weighted Plank Hold

3 x 0:20

Friday
BGZ - CARDIO

A

Zone 2 Cardio

1 x 45:00

Coach
coach-avatar Nick Occhipinti, DC, CSCS

Nick is a sports chiropractor, certified strength and conditioning specialist, writer, and assistant professor. He has spent years devoting his time to training himself and others to achieve their peak performance, recover from injuries, and pursue highly active lives.

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Don't wait to finally make progress.

Get seriously strong, get seriously jacked.

Get THE BGZ POWERBUILDER
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FAQs
Can I do this workout at home?
If you have all of the required equipment at home, then yes! That said, I strongly recommend doing this program in a fully equipped gym.
What if I can't do an exercise?
The program easily lets you swap in or out different exercises. That plus the built in customization for the big 3 lifts helps to make this program fit you.
What if I have questions?
Coach Nick is always available via the messaging function of the app. Feel free to message him to say hello or ask questions about the program.
THE BGZ POWERBUILDER