50/50 Powerbuilder

50/50 Powerbuilder
Program: https://www.boostcamp.app/users/NcsA96-5050-powerbuilder

Base Overview: The program is divided into three mini-blocks, each lasting 2 weeks, week 7 is a deload, and week 8 is a max. This program can be ran multiple times just adjust your maxes and weights for accessories accordingly.

50/50: This entails that about 50% of the program is tailored to strength and SBD. Yes there will still be a max out at the end of the training blocks. The other 50% of the program is focused purely on hypertrophy and building a big frame. YOU WILL NOT GET SEE OPTIMAL RESULTS WITHOUT PROPER DIET! It’s important to be in a manageable surplus or maintenance to run this program effectively. If you’re cutting or attempting to lose weight while pushing this program hard, all I can say is good luck.

Basic info: Make sure to prioritize compounds still while also pushing the accessories fairly hard. The program is tailored to make sure it eliminates most weaknesses on compounds (ie. hips for squats, pressing for bench, hams for deads, etc.), but it overall still tries to focus on hypertrophy. Stretching is still important and should be considered.

Program/exercise info: Any of the base exercises related to arms can be substituted with an exercise of choice, just making sure it remains the same each week and follows a similar pattern.

H = Heavy
M = Medium
L = Light
S = Squat
B = Bench
D = Deadlift
(Ex. HB = Heavy Bench)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Shoulder Press (Machine)

Bicep Curl (Machine)

Lateral Raise (Machine)

Tricep Extension (Machine)

HB, Shoulders, and Arms

Squat (Barbell)

Hack Squat

Leg Extension

Hip Abductor (Machine)

Hip Adductor (Machine)

HS, Quads, Hips

Romanian Deadlift (Dumbbell)

Hamstring Curl

Calf Raise (Leg Press)

MB, Hamstrings, Calves

Incline Bench Press (Dumbbell)

Dip (Weighted)

Chest Fly (Machine)

Bicep Curl (Dumbbell)

Push, Arms

Deadlift (Barbell)

Chest Supported Row (Machine)

Lat Pulldown

Pull-Up (Bodyweight)

HD, Back, Shoulders

TAPER - Squat

TAPER - Bench

TAPER - Deadlift

SQUAT MAX

BENCH MAX

DEADLIFT MAX

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