Leeks powerbuilding

The purpose of this program is to build up bench strength whilst also building overall size and strength!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench is always paused.
1-2 sec eccentric on accessory movements.
Pause at bottom for calves

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Incline Chest Fly (Dumbbell)

Standing Calf Raise

Single Leg Calf Raise (Weighted)

Seated Calf Raise

Chest & Calves

Pull-Up (Assisted)

Barbell Row

Dumbbell Row

Straight Arm Pulldown

Rear Delt Fly (Cable)

Hanging Leg Raise

Cable Crunch

Back & Abs

Seated Military Press (Barbell)

Lateral Raise (Dumbbell)

One Arm Lateral Raise (Cable)

Rear Delt Row

Lying Leg Curl

Hip Thrust (Machine)

Single-Leg Leg Curl

Shoulders & Hamstrings

Hack Squat

Leg Press (45 Degrees)

Leg Extension

Walking Lunge

Quads & Abs

Seated Dip (Machine)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (EZ Bar)

Preacher Curl (EZ Bar)

Hammer Curl (Dumbbell)

Wrist Curls

Arms

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