NOTE :Before starting the program, make sure you read this carefully and execute in your routine. It is a 5 day Powerbuilding It focuses on increasing strength in all three compound movement that is Squats, bench, deadlifts Also it is a bodybuilding program focusing on gaining muscle as well as strength. For bodybuilding 1.You should focus on concentric 2 seconds and eccentric 2 seconds 2. Train at RPE 9 or 8 , don't go to ultimate failure Eat well, sleep for atleast 7 hours, and Take Supplements like, creatine, protein powder, for better recovery, you can also add BCAAs. For powerlifting 1.If you are not able to perform the number of reps mentioned, reduce the weight by 5 kg and do it( for compound movements). 3.For bench press, Calculate your Training Max that is - 90-92.5% of 1 RM, and then calculate the given percentage that is 85 % OF Training max. 2.The volume increases weekly, so be prepared. 3.if you are eating well, training close to failure, sleeping well, you will make good gains at the end of the program in both bodybuilding and powerlifting. 4.If you are too much fatigued from your workouts, include a extra rest day Remember, the goal is to grow without being injured. To check progress take a picture of yours before starting the program and compare yourself after finishing the program.