SloppyLifts PowerBuilder

Powerbuilding program made to target the 3 main lifts and the corresponding muscle groups whilst keeping workout length short

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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

Week 17

Week 18

Bench Press (Paused)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Chest Supported Row (Machine)

Lat Pulldown

Hyperextension

Plank

Heavy bench + Back

Preacher Curl (Machine)

Reverse Curl (Barbell)

Seated Row (Cable)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Machine)

Reverse Pec Deck

Bi/Back/Shoulder

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Seated Hamstring Curl

Hip Thrust (Barbell)

Calf Raise (Machine)

Heavy deadlifts + hamstring gt

Incline Bench Press (Barbell)

Chest Press (Machine)

Tricep Rope Push Down (Cable)

Bulgarian Split Squat (Barbell)

Leg Extension

Incline bench + Heavy Tri/Quad

Bi/Back/shol 

Squat (Paused)

Leg Press (45 Degrees)

Single Leg Romanian Deadlift

Standing Calf Raise

Abs Crunch (Machine)

Heavy Squat (quad focused)

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