lock and load

-power building/power lifting for intermediate to advanced 

-3-4 days a week
-the Weeks are guide rails if it takes you more then 7 days to do week 1 that's fine don't feel like you need to hit all lifts prescribed each week in a week

-week 9 days should be done back to back

-bodybuilding exercise can be done with a lil bit of body momentum just try to pack on as much mass as possible and should be switched out if you prefer another exercise just keep the spirt i.e. if it is a triceps movement don't hit quads duh. 

-rest liberally in strength and peak weeks you dont want to be under recovered and get beat up from the fat loads ;}

-foundation weeks can be done how ever just dont do to many workouts that prevent you from working the rest off the week take it slow but not to slow

-all lifts are just prescriptions for example if your back hurts on dead's or you can only low bar squat just change it but keep the formula if flat bench is not your thing change all flat bench main compounds to some kind of horizontal pressing do not change it with a vertical press and vis versa for OHP days. if you cant horizontal press (incline counts) or hinge (deadlifts RDLS good morings etc) or vertical press (OHP Seated Press Dumbbell press) or Squat (safety bar high bar low bar any barbell squat in general) this program is not for you its not built for glass backs or pencil necks 
try power of 2 v2  as an entry level program and learn how to actual bench squat press and hinge Thx.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

rest days can be taken as need just don't do two many and don't do all fours days subsequently

Overhead Press (Barbell)

Spoto Press

Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Rear Delt Fly (Dumbbell)

Deadlift (Barbell)

Zercher Squat (Barbell)

Lat Pulldown

Leg Curl

Leg Extension

Cable Crunch

deadlift

Bench Press (Barbell)

Tempo OHP

Bench

Squat (Barbell)

Romanian Deadlift (Barbell)

Bent Over Row (Barbell)

Squat

bodybuilding accessories should be done at low intensity just get a pump nothing crazy

% max on main lift this week is kind of irrelevant just go very light you should not be working hard

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