Poland Powerbulding

a powerful powerbuilding plan after which you will observe incredible gains and strength. Polish powerbuilding plan written for 8 weeks with deload, the peaking phase finished with repair. After 16 weeks we can repeat the plan, and if you want you can modify the exercises or series. In the main lifts such as bench press, military press, deadlift, front squat, squat we add from 2.5 kg to 5 kg in each training, in pull-ups we add weight in each series so that it comes out at least 5 series

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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

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Incline Chest Press (Machine)

Face Pull

Incline Curl (Dumbbell)

Front Squat (Barbell)

Military Press (Barbell)

Incline Bench Press (Dumbbell)

Squat (Barbell)

Ab Wheel

Pull-Up (Weighted)

Deadlift (Barbell)

Glute-Ham Raise

Farmer's Walk (Weighted)

Glute Bridge (Barbell)

Chest Supported Row (Dumbbell)

Powell Raise

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