FULL: PPLUL powerbuilding program

Power building program designed to maximize strength and size. IMPORTANT: if possible take a rest day between day 3 and 4 of the program. Stick to RPE for each week, if you find a weight easier, go up! Program goal is meant to prioritize progressive overloading as the weeks go on. Optional deload week: week 5, dial back the weight so you sit between RPE 5-6 on compounds, and 6-7 on isolated movements. REMEMBER: prioritize your sleep and diet while running this program.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Paused)

Chest Fly (Cable)

Dip (Weighted)

Tricep Pushdown (Cable)

Single Arm Pushdown

Push 

Deadlift (Barbell)

Lat Pulldown

Seated Row (Cable)

Preacher Curl (EZ Bar)

Hammer Curl (Dumbbell)

Bicep Curl (Cable)

Pull

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Hip Abductor (Machine)

Hip Adductor (Machine)

Legs

Incline Bench Press (Barbell)

V-Handle Tricep Pushdown (Cable)

Lateral Raise (Cable)

Rear Delt Fly (Machine)

Upper

Hack Squat

Leg Curl

Seated Calf Raise

Lower

Hip Thrust (Machine)

Leg Press

Preacher Curl (Dumbbell)

Skull Crusher (Barbell)

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