Durukan's Full Body Powerbuilding Program

This novice and intermediate friendly program allows you to hit every important parts of your body and lets you build strength as well as aesthetic. I built this especially for natural gym-goers who has a tight schedule, but didn't cheap out on anything. Even though it is a full body program, it lets you focus on your squat/legs on day 1, bench/push/chest on day 2 and deadlift/pull/back on day 3.

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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

Squat (Barbell)

Romanian Deadlift (Barbell)

Pull-Up (Bodyweight)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Leg Extension

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Pec Fly (Dumbbell)

Seated Row (Cable)

Face Pull

Leg Press (45 Degrees)

Deadlift (Barbell)

Back Extension

Lat Pulldown

Chest Supported Row (Machine)

Bicep Curl (Dumbbell)

Push Up

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