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

Bench Press (Barbell)

Sumo Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Tricep Rope Push Down (Cable)

BENCH DAY (MONDAY)

Squat (Low Bar)

Squat (Paused)

Leg Extension

Calf Raise (Leg Press)

SQUAD DAY (WEDNESDAY)

Deadlift (Barbell)

Larsen Press (Barbell)

Seated Row (Machine)

Leg Curl

Abs Crunch (Machine)

DEADLIFT DAY (FRIDAY)

Chest Fly (Machine)

Lateral Raise (Cable)

Preacher Curl (EZ Bar)

UPPER (CHEST) (TUESDAY)

High Row

Lat Pulldown

Dip (Assisted)

Bicep Curl (Cable)

French Press

UPPER (BACK) (FRIDAY)

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

abductor chair

Reverse Pec Deck

LOWER (QUADS) (MONDAY)

Deadlift (Paused)

Hip Thrust (Machine)

Hip Abductor (Machine)

LOWER (HAMSTRINGS) (THURSDAY)

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