THE BGZ POWERBUILDER 3.0
N.O. Training Systems
BodybuildingThe BGZ Powerbuilder 3.0 is an 8 week program designed to get you seriously strong and jacked. This program includes 4 days per week of weightlifting and offers a mix of full body sessions and more focused upper or lower sessions. These workouts cover all of your bases to get seriously jacked while building your strength in the squat, bench, and deadlift variations of your choice. This program also includes a cardio prescription to aid in recovery and work on your cardiometabolic health.
Prep
A
Warm Up
Do 5-10 minutes of general cardio. 1x Dynamic Warm-Up Leg Swings, side to side - 10 reps/leg. Leg Swings, front to back - 10 reps/leg Arm Swings, forward/backward - 10 reps/direction Walking Lunges - 2 x 10 reps Push-ups - 2 x 10 reps 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
Primary Squat
5, 5, 7, 7
C
Primary Bench Press
5, 5, 7, 7
D
Walking Lunges
2 x 8
E
Seated Hamstring Curl
3 x 10
F
Cable Pec Flyes
2 x 12
G
Weighted Calf Raises
2 x 12
Prep
A
Warm Up
Do 5-10 minutes of general cardio. 1x Dynamic Warm-Up -Active hang from a bar, chin-up grip - 60 seconds total over a few sets (scaps pulled down, abs contracted) -Side-lying t-spine rotations, 2 x 10 reps/side -Prone Y/W/Ts, 2 x 10 reps/position
B
Pendlay Row
3 x 6
C
Seated Cable Row
3 x 8
D
Neutral Grip Lat Pulldown
3 x 10
E
Prone DB Y Laterals
3 x 12
F
DB Lateral Raise
2 x 12
G
Face Away Bicep Cable Curls
3 x 12
A
Zone 2 Cardio
1 x 45:00
Prep
A
Warm Up
Do 5-10 minutes of general cardio. 1x Dynamic Warm-Up -Supine leg swing - 10 alt. reps -Prone scorpions - 10 alt. reps -Cossack squat iso. holds - 2 x 15 seconds per side as low as you can -Air squats - 10-20 slow reps, feel out the squatting pattern 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
Primary Deadlift
5, 5, 7, 7
C
Low Incline DB Bench Press
3 x 8
D
Hand Supported SLDL
2 x 8
E
Leg Extension
2 x 10
Circuit
F
7 minute AMRAP 7 Step-Ups/Leg 14 Push-Ups 7 KB Swings, 70# for men and 55# for women For the step-ups use a box tall enough so that when your top leg is on the box your thigh is parallel to the floor
Prep
A
Warm Up
-Perform 5-10 minutes of cardio 2x Dynamic Warm-Up -Arm Swings x 10 Forward/10 Backward -Super ROM DB Laterals x 10 reps, really light weight DBs -Band Pull Aparts x 10 reps
B
Single Arm Landmine Press
3 x 6
C
Chin-Up
7 x 0:15
D
Chest Supported DB Flyes - rear delts/traps
3 x 12
E
Tricep Press Machine
3 x 10
F
Overhead Triceps Extension
2 x 12
G
Cable Rotations
2 x 8
H
QL Side Bends
2 x 8
Prep
A
Elasticity Prep
2x Circuit Mini-Skater Jumps - 15-sec work; 30-sec rest Mini-Jump Lunges - 15-sec work; 30-sec rest Jumping Jacks - 15-sec work; 30-sec rest Jump Rope - 15 sec-work; 30 sec-rest
B
Zone 3 Cardio
1 x 45:00
Nick Occhipinti, DC, CSCS
Nick is a sports rehab practitioner, strength and conditioning specialist, assistant professor of exercise science, and fitness writer. Most importantly, he trains himself using the BREAKING GAINZ programs and has personally gone through every single program.
