4 week powerbuilding template
AS Performance
Powerlifting, BodybuildingEmbark on a transformative journey with our Powerbuilding program, a dynamic fusion of strength training and hypertrophy-focused workouts designed to sculpt your physique and enhance your raw power. Combining the best of both worlds, this routine integrates heavy compound lifts with targeted muscle-building exercises, meticulously crafted to maximize muscle growth while optimizing strength gains. Whether you're a seasoned lifter or a novice enthusiast, our program offers structured progression and personalized guidance to help you unlock your full potential and achieve unparalleled results in both strength and size
A
Back Squat
3 x 5 @ 75 %
B
Stiff Leg Deadlift
3 x 8 @ 65 %
C
Goblet Squat
3 x 12
D
RDL
3 x 12
E
Bird Dog
A
Bench Press
3 x 5 @ 75 %
B
Close Grip Bench Press
3 x 8 @ 65 %
C
Chin-Up
3 x 8
D
DB Lateral Raise
3 x 12
E
Tricep Pushdown
3 x 12
F
Barbell Bicep Curl
3 x 12
A
Cardio
1 x 40:00
A
Deadlift
3 x 5 @ 75 %
B
Back Squat
3 x 8 @ 65 %
C
Good Morning
3 x 12
D
Split Squat
3 x 12
E
Plank
3 x 1:00
A
Bench Press
3 x 8 @ 65 %
B
Seated DB Press
3 x 8
C
Pull-Up
3 x 8
D
Band Face Pull
3 x 12
E
DB Bicep Curls
3 x 12
F
EZ Bar Lying Tricep Extension
3 x 12
A
Cardio
1 x 40:00
A
Rest
Alex Stevenson
My name is Alex, I am passionate about increasing sporting and athletic performance. I have over 8 years experience working with athletes from a variety of sports with a background in rugby, endurance running and now an amateur strongman. My expertise is in strength and conditioning
