Powerbuild 101

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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

Add 5lbs every set on compound movements 

Bench Press (Barbell)

Bent Over Row (Barbell)

Decline Bench Press (Barbell)

Lat Pulldown

Seated Military Press (Barbell)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Pallof Press

Upper body push/pull 

Add 5lbs every set for compound movements 

Squat (Barbell)

Deadlift (Barbell)

Front Squat (Barbell)

Leg Press

Split Squat (Barbell)

Standing Calf Raise

Cable Crunch

Lower body 

Incline Bench Press (Barbell)

Pec Deck (Machine)

Seated Overhead Press (Barbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Hanging Leg Raise

Shoulders and tris focused 

T-Bar Row

Seated Row (Cable)

Plank (Weighted)

Back n biceps 

Hack Squat

Stiff Leg Deadlift

Leg Curl

Leg Extension

Back Extension (Weighted)

Seated Calf Raise

Wood Chop

Leg day 

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