Drew’s PowerBuilding 4x Split

Intermediate power building using powerlifting main lifts and accessory lifts with support training coming from a hypertrophy style meant for those with a work or garage gym who just want to still be able to lift decently heavy while maintaining physique.

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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

Bench Press (Barbell)

Bench Press (Close Grip)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Chest Press (Machine)

Tricep Pushdown (Cable)

Chest Day

Romanian Deadlift (Barbell)

Back Extension

Single Arm Row (Dumbbell)

Lat Pulldown

Chest Supported Row (Machine)

Straight Arm Pulldown

Hammer Curl

Back Day

Squat (Barbell)

Leg Press (45 Degrees)

Single Leg Press

Leg Extension

Leg Curl

Lunge (Dumbbell)

Leg day

Arnold Press

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Tricep Extension (Cable)

Tricep Rope Push Down (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Cable)

Shoulder/arms

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