PWRBLD Modified

This is a modified version of CT Whitney's PWRBLD Advanced Program. Overhead Press is now incorporated and Deadlift is prioritized on Day 3.

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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)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Deadlift (Barbell)

Platz Squat

Bent Over Row (Barbell)

Overhead Press (Barbell)

Bench Press (Close Grip)

High Bar Squat (Barbell)

Leg Press

Seated Row (Cable)

Chest Fly (Cable)

Reverse Hyperextension

Trap Bar Deadlift

Spoto Press

Pull-Up (Bodyweight)

Split Squat (Dumbbell)

Squat (Paused)

Sumo Deadlift (Barbell)

Block Pull (Barbell)

Tempo Squat (Barbell)

Long Pause Bench Press

Incline Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Deadlift (Paused)

Bench Press (Paused)

Deficit Deadlift (Barbell)

ACCUMULATION

HYPERTROPHY

TRANSITION

STRENGTH

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