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.

$60

Get THE BGZ POWERBUILDER

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.

MAKE REAL PROGRESS

This program applies progressive overload over the 8 weeks to ensure that you force adaptation.

GET EXERCISE INSTRUCTION

Every exercise has detailed performance points and a video demonstration to make sure you're doing everything right.

GET RESULTS

Take the guesswork out of your training a follow a program that consistently delivers results.

Features

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Videos and performance points to ensure you are getting the most out of the program.

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

Sample Week

Week 1 of 8-week program

Sunday

BGZ POWERBUILDER

Prep

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.

Box Jump

4 x 4

Pause Squat

4 x 3

DB RDL

3 x 8

Seated Hamstring Curl

3 x 10

Glute Focused Hip Extension

3 x 10

Monday

BGZ POWERBUILDER

Prep

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.

Pendlay Row

3 x 6

Weighted Chin Ups

3 x 4

Seated Cable Row

3 x 10

DB Lateral Raise

3 x 12

Prone DB Y Laterals

2 x 12

Barbell Bicep Curl

2 x 12

Tuesday

CARDIO

Zone 2 Cardio

1 x 45:00

Wednesday

BGZ POWERBUILDER

Prep

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.

Split Jump

3 x 6

Deficit Deadlifts

4 x 3

Pause Bench Press

4 x 3

High Incline DB Press

3 x 10

Dip

2 x MAX

Tricep Pushdown

2 x 12

Thursday

BGZ POWERBUILDER

Prep

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.

RFE Split Squat

3 x 6

Heels Elevated Goblet Squat

3 x 10

Leg Extension

2 x 10

Neutral Grip Lat Pulldown

3 x 10

Prone Rear Delt Swings

2 x 15

Weighted Plank Hold

3 x 0:20