Unlock your strength potential with the Powerbuilding: Primary 4s program, designed for serious lifters ready to elevate their game. Over five weeks, you’ll hit the gym five days a week, focusing on compound lifts like the bench press and deadlift while incorporating targeted accessory work for muscle growth. Each session is strategically structured to maximize strength gains and improve overall athletic performance. Get ready to push your limits and build a powerful physique!

Designed for intermediates to build strength in the squat, bench and deadlift, and for building muscle all around.

Powerbuilding: Primary 4s

Designed for intermediates to build strength in the squat, bench and deadlift, and for building muscle all around. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Pull-Up (Assisted)

Lat Pulldown

Single Arm Cable Row

Chest Supported Row (Machine)

Bicep Curl (Dumbbell)

Preacher Curl (EZ Bar)

Rear Delt Fly (Machine)

Back, Biceps, Side Delts

Bench Press (Paused)

Dip (Weighted)

Tricep Pushdown (Cable)

Pec Deck (Machine)

Lateral Raise (Cable)

Bench and Deadlift

Primary Deadlift, Secondary squat. Undershooting is better than overshooting

Deadlift (Barbell)

Snatch Deadlift

Tempo Squat (Barbell)

Hack Squat

Seated Hamstring Curl

Hip Abductor (Machine)

Deadlift and Squats

Hammer accesories. Side delts, chest, triceps.

Larsen Press (Barbell)

Bench Press (Dumbbell)

JM Press

Incline Curl (Dumbbell)

Secondary Bench day 

Primary Squat, Tertiary Bench. Undershoot backdowns.

Squat (Barbell)

Tempo Bench Press

Squat and Bench

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Hip Adductor (Machine)

Lateral Raise (Machine)

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