Unleash your strength with the 10x3 Powerbuilding program, a 12-week journey designed for serious lifters looking to build muscle and power. Commit to four days a week of targeted workouts that blend heavy compound lifts with accessory movements, focusing on squats, deadlifts, and bench presses. Each session is crafted to maximize your gains, ensuring you push your limits while maintaining proper form. Get ready to transform your physique and elevate your performance in just three months!

10x3 Powerbuilding

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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

Hack Squat

Incline Bench Press (Dumbbell)

Lunge (Dumbbell)

Dip (Weighted)

Leg Extension

Leg Curl

Push Up

Seated Calf Raise

Tricep Pushdown (Cable)

Squat and Bench Accessory work

Bent Over Row (Barbell)

Seated Overhead Press (Dumbbell)

Pull-Up (Bodyweight)

Lateral Raise (Cable)

Single Arm Row (Dumbbell)

Face Pull

Incline Curl (Dumbbell)

Bicep Curl (Cable)

Deadlift/Overhead Press  Acc 

Incline Bench Press (Barbell)

Leg Press

Bench Press (Close Grip)

Cable Crossover

Jump Squat

Standing Calf Raise

Bent Over Row (Dumbbell)

Chin-Up (Bodyweight)

Chest Supported Row (Machine)

Bicep Curl (EZ Bar)

Hammer Curl

Squat (Barbell)

Bench Press (Barbell)

Squat and Bench

Deadlift (Barbell)

Overhead Press (Barbell)

Deadlift  and Overhead Press

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