Powerbuilding 1.1

Build a base. This program uses linear progression, while also utilizing 1-2 set schemes from research and data. Great for science based lifters or people who want to just start out with a base. This program is for garage lifters or professional lifters. Can change it for specific needs can add bands , chains , uses rpe. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

High Bar Squat (Barbell)

Reverse Lunge (Barbell)

Jefferson Curl

Good Morning

Standing Calf Raise

Bench Press (Paused)

Chest Fly (Dumbbell)

Dip (Weighted)

Rolling Tricep Extension (Dumbbell)

Barbell Row

Safety Bar Squat

Front Squat (Barbell)

Hip Thrust (Barbell)

Romanian Deadlift (Trap Bar)

Reverse Nordic Curl

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Dumbbell Row

I, Y, T (IYT) Raise

Tricep Extension Band 

Bench Press, Chains Or Bands

Overhead Press (Barbell)

Upright Row (Barbell)

Kelso Shrug (Chest Supported)

Stretching

Deadlift (Deficit)

Squat (Low Bar)

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