Powerbuilding Systems 1.1

Powerbuilding fundamentals suitable for advanced lifters

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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

Squat (Barbell)

Overhead Press (Barbell)

Glute-Ham Raise

Chest Supported Row (Dumbbell)

Hammer Curl (Dumbbell)

Full Body #1: Squat, OHP

Deadlift (Barbell)

Bench Press (Barbell)

Hip Abductor (Machine)

Pull-Up (Weighted)

Skull Crusher (Barbell)

Standing Calf Raise

Full body #2: Deadlift, Bench

Dip (Weighted)

Hanging Leg Raise

Standing Pullover (Cable)

Bicep Curl (Dumbbell)

Face Pull

Full Body #3: Squat, Dip

Deadlift (Paused)

Bench Press (Paused)

Pendlay Row

Nordic Curl

Shrug (Dumbbell)

Full Body #4: Deadlift, Bench

Squat (Paused)

Leg Curl

Lower #1

Chin-Up (Weighted)

Upper #1

Romanian Deadlift (Barbell)

Leg Extension

Seated Calf Raise

Sit Up

Overhead Press (Dumbbell)

Lower #2

Bench Press (Close Grip)

Upper #2

Block Pull (Barbell)

Deficit Push Up

Incline Curl (Dumbbell)

Squat (Low Bar)

Floor Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown (Single Arm)

Squat Test

Lateral Raise (Dumbbell)

Single Arm Pushdown

Bench Test

Cable Crunch

Deadlift Test

Semi-Deload

Max Testing 

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