THE BGZ POWERBUILDER 2.0

N.O. Training Systems

Powerlifting, Bodybuilding
Coach
Nick Occhipinti, DC, CSCS

The BGZ Powerbuilder 2.0 is an 8 week program designed to get you seriously strong and jacked. This program is a 4 day upper/lower split with 2 heavy days and 2 moderate/pump days. This program covers all of your bases to get jacked and improve your strength in the squat, bench, and deadlift variations of your choice. Also included is bonus direct ab work and a cardio prescription to keep you well rounded and healthy.

$60
Get THE BGZ POWERBUILDER 2.0
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BUILT IN CUSTOMIZATION
Get stronger in the lifts that you care about. This program allows you to choose your own primary squat, bench, and deadlift so you can make real progress where it counts.
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GET SERIOUS RESULTS
This program applies progressive overload over the 8 week training block to ensure that you force adaptation.
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GET DETAILED EXERCISE INSTRUCTION
Every exercise has detailed performance points and a video demonstration to help you reach technical proficiency and get the most from the program.
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MAKE TRUE PROGRESS.
Take the guesswork out of your training and follow a program that consistently delivers results.
Features
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Programming 6 days per week
With 4 days per week of serious strength programming and 2 bonus days that include direct ab work and a cardio prescription you'll have it all.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all with an app.
Equipment
Required
Fully Equipped Gym // Barbells // Dumbbells // Squat Rack / Pull-Up Bar // Plate Loaded Equipment // Machines
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Sample Week
Week 1 of 8-week program
Sunday
The BGZ Powerbuilder 2.0

Prep

A

Warm Up

-Perform 5-10 minutes of cardio to get a sweat going. Run, bike, jump rope, row, etc. 2x Prep Circuit -5/side Quadruped T-Spine Rotations -8/8/8 Prone Y/W/T Raises -10 Yoga Push-Ups Light or empty barbell reps of your Primary Press Movement

B

Primary Bench Press

3 x 5

C

Meadow's Row

3 x 6

D

Single Arm Landmine Press

3 x 6

E

Neutral Grip Lat Pulldown

2 x 8

F

DB Lateral Raise

2 x 8

G

EZ Bar Curl

3 x 8

Monday
The BGZ Powerbuilder 2.0

Prep

A

Warm Up

-Perform 5-10 minutes of cardio to get a sweat going. Run, bike, jump rope, row, etc. 2x Strength Prep Circuit -5x/side World's Greatest Stretch -5x/side Walking Lunges (pause in the bottom stretch) -5x/side SLDL (pause in the bottom stretch)

B

Primary Squat

3 x 5

C

Barbell RDL

3 x 6

D

Walking Lunges

2 x 6

E

Leg Extension

2 x 8

F

Adductor Machine

2 x 15

G

Weighted Calf Raises

2 x 15

Tuesday
The BGZ Powerbuilder 2.0

A

Cardio

1 x 30:00

B

Ab Wheel

3 x 10

C1

Long Lever Front Plank

3 x 0:20

C2

Side Plank

3 x 0:20

Wednesday
The BGZ Powerbuilder 2.0

Prep

A

Warm Up

-Perform 5-10 minutes of cardio to get a sweat going. Run, bike, jump rope, row, etc. 2x Prep Circuit -15 light DB PullOvers -15 light DB Pec Flyes

B

Incline DB Bench Press

3 x 10

C

Chin-Up

D

Single Arm DB Row

3 x 12

E

Cable Lateral Raises

3 x 15

F

Chest Supported DB Flyes - rear delts/traps

2 x 12

G

DB Skullcrushers

2 x 12

Thursday
The BGZ Powerbuilder 2.0

Prep

A

Warm Up

-Perform 5-10 minutes of cardio to get a sweat going. Run, bike, jump rope, row, etc. 2x Prep Circuit -5x/side Cossack Squats (hold the stretch) -10x Prisoner Good Mornings -10x Light KB Swings

B

Primary Deadlift

3 x 5

C

Hack Squat

3 x 8

D

Seated Hamstring Curl

3 x 12

E

Glute Focused Hip Extension

3 x 12

F

Step-Ups

1 x 4:00

Friday
The BGZ Powerbuilder 2.0

A

Cardio

1 x 60:00

Coach
More from N.O. Training Systems
coach-avatar Nick Occhipinti, DC, CSCS

Nick is a sports chiropractor, strength & conditioning specialist, assistant professor of exercise science, and writer

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GET JACKED. GET STRONG.

Get serious about your progress and BREAK SOME GAINZ.

Get THE BGZ POWERBUILDER 2.0
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FAQs
Can I do this program at home?
No. This program is written for a fully equipped gym. See the required equipment list above.
What If I can't do an exercise?
This program easily lets you swap in and out different exercises. Can't do leg extensions because the machine at your gym is broken? Easy - swap in Reverse Nordic Extensions. Can't do Cable Pec Flyes because someone's hogging the machine? No worries - swap in DB pec flyes.
What if I have questions?
Coach Nick is always available via the messaging function of the TrainHeroic app. Feel free to message him to say hello or ask questions about the program.

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