Program Tracey

**Program Tracey** is a dynamic 4-week powerbuilding program designed for intermediate lifters looking to build strength and muscle. I have always alternated between high and low rep ranges with also doing many workout which some people have mixed opinions on. It has worked for me doesnt hurt to give it a try. It is mainly push, pull, legs.

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Week 1

Week 2

Week 3

Week 4

Light run day

Incline Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Bench Press (Close Grip)

21s (7) Skull Crushers (7) Pullover (7) Close Grip

Push day chest and shoulders

Clean (Barbell)

Deadlift (Barbell)

Seated Row (Cable)

Inverted Row

Pull-Up (Weighted)

Underhand Lat Pulldown

Preacher Curl (Barbell)

Hammer Curl (Dumbbell)

Pull day 

Quad focused workout that doesnt put to much stress on the back due to ( previous workout)

Hack Squat

Bench Press (Barbell)

Kettle Bell Hang Cleans

Leg Extension

Lunge (Dumbbell)

Split Squat (Dumbbell)

Leg day ( quad focused )

Shrug (Barbell)

T-Bar Row

Bicep Curl (Barbell)

Back day heavy deadlift

Barbell Row

Lat Pulldown

Hang Clean

Chin-Up (Weighted)

Bicep Curl (EZ Bar)

Bench Press (Dumbbell)

High Pull

Dip (Weighted)

Shoulder Raises To The Front And To The Sides

Decline Bench Press (Barbell)

Lateral Raise (Dumbbell)

Ab Circut 2 Rounds

Front Squat (Barbell)

Lunge (Barbell)

Back Extension

Incline Bench Press (Dumbbell)

Seated Military Press (Barbell)

Chest Fly (Machine)

Dip (Bodyweight)

Skull Crusher (Barbell)

Tricep Extension (Cable)

Power Shrug

Dumbbell Row

Rear Delt Fly (Cable)

Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Abductor (Machine)

Step-Up (Weighted)

Hamstring Curl

Seated Calf Raise

Cable Crunch

1 reviews for Program Tracey