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Free Powerbuilding Program

free powerbuilding program

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Mario MARTINEZ LABRA
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271 views4 pages

Free Powerbuilding Program

free powerbuilding program

Uploaded by

Mario MARTINEZ LABRA
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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4 WEEKS OF POWERBUILDING

ENTER YOUR 1RMS ENTER YOUR ROUNDING


SQUAT 140
USE 2.5 FOR KILOS, 5 FOR
BENCH PRESS 100 POUNDS
DEADLIFT 160
DAY WEEK 1 2

(HEAVY) SETS REPS WT SETS REPS


BENCH PRESS 2 12 65 3 8
INCLINE PRESS 2 12 50 3 8
CHEST/TRICEPS DUMBBELL FLYE 4-5 SET
DIP 3 MAX * 3 MAX
SUPINATED PUSHDOWN 2-3 SE
(HEAVY) SETS REPS WT SETS REPS
HAMMER CURL 2-3 SET
BARBELL CURL 2-3 SETS
BACK/BICEPS DEADLIFT 2 12 105 3 8
WIDE GRIP PULLDOWN 2-3 SET
WIDE GRIP SEATED ROW 2-3 SETS

SEATED CALF RAISE


(LIGHT) SETS REPS WT SETS REPS
CLOSE GRIP BENCH PRESS 2 12 60 3 8
SEATED PRESS 2 12 @8 3 8
SHOULDERS/TRICEPS SKULLCRUSHER 2-3 SET
ELBOWS-OUT EXTENSION 2-3 SETS

LATERAL RAISE 2-3 SETS


BAND PULL-APART 2-3 SET
(HEAVY) SETS REPS WT SETS REPS
SQUAT 2 12 90 3 8
FRONT SQUAT 2 12 65 3 8
SINGLE-LEG PRESS 2
LEGS
GLUTE-HAM RAISE 2-3 SET
HAMSTRING CURL 2-3 SETS

VACUUM HOLD 5 MAX 5 MAX


* YOU MUST PERFORM AT LEAST 10 REPS PER SET ON DIPS. IF YOU PERFORM AT LEAST 3X10 IN WEEK 1, ADD WEIGHT IN W
10 REPS ON EACH SET. EACH SET MUST B
** IN WEEK 1, USE A WEIGHT YOU COULD NORMALLY DO FOR ONE SET OF 10-12 REPS. PERFORM 1 SET OF MAX REPS USIN
EACH FOLLOWING WEEK, USE THE SAME WEIGHT BUT PERFORM MO
WERBUILDING
OUR ROUNDING NOTES

MAKE SURE TO READ THROUGH THE INSTRUCTIONS IN THE COURSE. CHECK


5 BELOW FOR INSTRUCTIONS ON EXERCISES MARKED WITH *

2 3 4

WT SETS REPS WT SETS REPS WT


70 2 10 75 2 8 75
60 2 10 60 2 8 70
4-5 SETS X 12-15 REPS
* 3 MAX * 3 MAX *
2-3 SETS X 20+ REPS
WT SETS REPS WT SETS REPS WT
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

115 2 10 115 2 8 120


2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS
**

WT SETS REPS WT SETS REPS WT


65 2 10 70 2 8 70
ADD WT 2 10 SAME WT 2 8 ADD WT
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

2-3 SETS OF 12-15 REPS


2-3 SETS OF 20+ REPS
WT SETS REPS WT SETS REPS WT
100 2 10 100 2 8 105
75 2 10 75 2 8 85
2-4 SETS
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

5 MAX 5 MAX
K 1, ADD WEIGHT IN WEEK 2 (AND SO ON). OTHERWISE, REPEAT THE SAME WEIGHT UNTIL YOU PERFORM AT LEAST
SET. EACH SET MUST BE TO FAILURE.
SET OF MAX REPS USING A 5/10/1 TEMPO (5 SECOND NEGATIVE, 10 SECOND HOLD IN THE STRETCHED POSITION).
GHT BUT PERFORM MORE REPS THAN IN THE PREVIOUS WEEK.

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