This Is What I Do In My Swamp

**Power PPLFB** is a comprehensive 12-week powerbuilding program designed for intermediate lifters seeking to enhance their strength and athleticism. With 48 training sessions spread across the weeks, each workout lasts approximately 50 minutes, ensuring efficient and effective training. This program focuses on compound movements and includes a variety of exercises targeting all major muscle groups, utilizing minimal equipment found in a garage gym. Get ready to build muscle, boost your power, and elevate your performance!

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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

Zercher Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Single-Leg Leg Curl

Standing Calf Raise

Legs

T-Bar Row

Incline Bench Press (Dumbbell)

Cable Crunch

Dead Hang

Full Body

Deadlift (Barbell)

Pull-Up (Weighted)

Lat Prayer

Single Arm Rear Delt Fly (Cable)

Bayesian Curl

Pull Day

Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Push Day

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