SBD Powerbuilding 🇧🇷

This program was made to help build muscles and strenght at the same time, using both the powerlifting program and the bodybuilder program in an adaptation to the powerbuilding, using a low volume high frequency method and being based on the study named "Is stronger better? Influence of a strength phase followed by a hypertrophy phase on muscular adaptations in resistance-trained men" this program was made thinking on get great results

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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

Squat (Low Bar)

Leg Extension

Leg Curl

Romanian Deadlift (Barbell)

abductor chair

Standing Calf Raise

Good Morning

LEGS 

Incline Bench Press (Barbell)

Chest Fly (Machine)

Dip (Weighted)

Shoulder Press (Machine)

One Arm Lateral Raise (Cable)

French Press

Single Arm Pushdown

PUSH 

Deadlift (Paused)

Hip Thrust (Machine)

Hip Abductor (Machine)

Calf Raise (Leg Press)

LOWER 

Incline Bench Press (Dumbbell)

Seated Row (Machine)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Preacher Curl (EZ Bar)

Abs Crunch (Machine)

UPPER 

Squat (Paused)

Bulgarian Split Squat (Dumbbell)

SQUAD DAY 

Deadlift (Barbell)

Larsen Press (Barbell)

DEADLIFT DAY 

Bench Press (Barbell)

Sumo Deadlift (Barbell)

BENCH DAY 

Pull-Up (Weighted)

High Row

Reverse Pec Deck

Bicep Curl (Dumbbell)

Reverse Wrist Curl (Dumbbell)

Shrug (Barbell)

PULL 

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