Unified PowerBuilder

A thick old man record holding powerlifter had a lovechild with a long since passed beloved IFBB pro; in turn we get this amazing concoction of skin rippling pumps and mind splitting heavy lifts. 

This program recommends bands btw

It is split up into 3 blocks, with a focus on building up dynamic lifts and max effort lifts.  It varies between movements pretty decently to avoid overuse.  It will fatigue you heavy, we recommend an intra workout drink during the program.  if you know the ebook I highly recommend following along with it.  

The program is meant to be ran 5 days in a row with 2 rest days at the end of the week.  You can vary this but I recommend FOLLOWING THE PROGRAM TO A TEE, if you want real gains.  

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Lying Leg Curl

Dynamic Box Squats

Leg Press

Hyperextension

Decline Leg Raise

Standing Calf Raise

Lower Body Focus

Dynamic Bench

Incline Bench Press (Dumbbell)

AD Press (Smith Machine)

Y Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Tricep Kickback

Upper Body Push Focus

Chest Supported Row (Machine)

One Arm Barbell Row

Pull-Up (Band)

Rear Delt Fly (Machine)

Incline Hammer Curl (Dumbbell)

Preacher Curl (EZ Bar)

Upper Body Pull Focus

Seated Hamstring Curl

Squat (Barbell)

Speed Deadlift

Hack Squat

Bulgarian Split Squat (Dumbbell)

Stiff Leg Deadlift

Seated Calf Raise

Sit Up

Decline Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Kettlebell Tate Press

Dumbbell Lying Extension

Dynamic Squats

Plate Raise

Single Arm Tricep Extension (Cable)

Tricep Pushdown (Cable)

Meadow Row

Lat Pulldown

Hammer Curl (Dumbbell)

Concentration Preacher Curl

Front Squat (Barbell)

Trap Bar Speed Pull

Zercher Carry

Leg Extension

Stiff Leg Deadlift (Dumbbell)

Chest Press (Machine)

Floor Press (Barbell)

Pec Minor Dips

Lying Side Lateral Raise

Overhead Tricep Extension (Cable)

Lying Tricep Extension (Barbell)

Split Squat (Smith Machine)

Banded Good Mornings

Abs Crunch (Bodyweight)

Bench Press (Dumbbell)

Lateral Raise (Cable)

Incline Front Delt Raise

JM Press

Dumbbell Row

Incline Row

Pullover (Dumbbell)

Bicep Curl (Cable)

Pinwheel Curl

Farmer's Walk (Weighted)

V-Up

Incline Close Grip Bench

Dip (Bodyweight)

Chest Fly (Machine)

Y Raise

Good Morning

Bench Press (Close Grip)

Block 1

Block 2

Block 3

The Finale

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