NR4E

**NR4E** is a comprehensive 16-week program designed for intermediate lifters focused on powerlifting and powerbuilding. With 58 workouts spread across the weeks, this program emphasizes strength gains through compound movements like squats, deadlifts, and bench presses, complemented by accessory work to enhance overall muscle development. Each session is structured to last approximately 120 minutes, ensuring a thorough and effective training experience. Equip yourself with a full gym setup and get ready to elevate your lifting game!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Squat (Barbell)

Bench Press (Paused)

Bulgarian Split Squat (Dumbbell)

Seated Row (Cable)

Bird Dog

Week Ender Deload

Deadlift (Barbell)

Bent Over Row (Barbell)

Lat Pulldown

Face Pull

Bicep Curl (Dumbbell)

Pull Volume Focus

Bench Press (Dumbbell)

Bench Press (Close Grip)

Overhead Press (Barbell)

Tricep Pushdown (Cable)

Push Volume Focus

Leg Press

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Leg Volume Focus

Squat (Paused)

Back Extension

Leg Strength Focus

Deadlift (Deficit)

T-Bar Row

Pull-Up (Bodyweight)

Plank

Pull Strength Focus 

Spoto Press

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Lateral Raise (Dumbbell)

Push Strength Focus 

Kettlebell Swing

Week Ender Back Offs

Peak

Side Plank

Week Ender

Bench Press (Barbell)

Deadlift (Paused)

PR Matching Week

Leg Curl

Deload to Taper

Chest Fly (Machine)

Comp Day/Max Testing

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