AUL- Athletic Powerbuilding

This program is to produce power in enough volume to get stronger each week, while also getting a muscle-building stimulus. Each rep done for the strength-building movements (Squats, bench, pull-ups, overhead press, and hang cleans) should have a 2 second eccentric and the intent for as much speed as possible on the way up. Try to keep the slow, grinding reps for other exercises. Try to add weight each week and deload after the program. Abs are not added in so add them on to your workouts 2-3 times a week (toe to bar, hollow holds, etc…). Rehab is also important so I suggest adding in sled work and isometrics three times a week. As well as stretching after workouts.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Paused)

Hang Clean

Terminal Knee Extension

Strength/Rehab

Sprint

Squat (Barbell)

Romanian Deadlift (Barbell)

Reverse Lunge (Barbell)

Standing Calf Raise

Hypotropic Leg Day

Bench Press (Barbell)

Pull-Up (Weighted)

Single Leg Calf Raise (Weighted)

Dip (Weighted)

Every exercise should have a 2 second eccentric and move as fast as possible on the way up.

Push Day

Pull Day

Dead Legs

Upper body

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