This programs focuses on 6 main lifts while still providing enough hypertrophy to light up a house. For lower body movements it alternates between deadlifts and squats because of the overlapping muscle groups while still keeping skill practice high with reps. As for the secondary movements progress them after every deload, 5-10kg on bigger more compound movements, 2.5-5 on the isolation exercises. Whilst in the training phase if a secondary movement becomes to easy add reps instead of weight to progress it. 

Power Max

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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

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Lateral Raise (Machine)

Squat (Barbell)

Single Leg Press

Leg Curl

Leg Extension

Seated Lateral Raise

Standing Calf Raise

Hip Thrust (Machine)

Squat Day

Face Pull

Dip (Weighted)

Panatta Single Arm Smith Incline Press

Pec Deck (Machine)

Reverse Pec Deck

JM Press

Tricep Extension (Machine)

Dip Day

Bent Over Row (Barbell)

Lat Row 

Seated Row (Cable)

Lat Pulldown (Single Arm)

Bicep Curl (EZ Bar)

Preacher Curl (Machine)

Row Day

Deadlift (Barbell)

Belt Squat RDLs

Pendulum Squat

Deadlift Day

Bench Press (Barbell)

Single Arm Overhead Tricep Extension Seated

Tricep Dip Push Down 

Bench Day

Pull-Up (Neutral Grip, Weighted)

Chest Supported Row (Machine)

Incline Curl (Dumbbell)

Pull Up Day

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