strenght powerbuilding

5 day split, 1 squat, 1 squat variation, 1 deadlift, 1 deadlift variation. 1 bench, 1 bench variation.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Seated Hamstring Curl

Standing Calf Raise

Cable Crunch

Squat (Paused)

Romanian Deadlift (Dumbbell)

Single Leg Hip Thrust

Side Plank

Paloff Presses

Bench Press (Close Grip)

Shoulder Press (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

JM Press

Seated Row (Cable)

Alternating Dumbbell Curl

Push Up

Deadlift (Barbell)

Pull-Up (Weighted)

Chest Supported Row (Machine)

V Bar Pulldown

Preacher Curl (Barbell)

Rear Delt Fly (Dumbbell)

Plank (Weighted)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

High Cable Curls

Deadbugs

Hack Squat

Incline Bench Press (Barbell)

Chest Fly (Cable)

Lu Raise

Skull Crusher

Hammer Curl

1x3 RPE 7, 4x3 Weight will be generated 0%, 

Pendlay Row

Lat Pulldown

Face Pull

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Overhead Press (Barbell)

Incline Chest Press (Machine)

Reverse Grip Pulldown

Overhead Tricep Extension (Cable)

Deficit Push Up

1x3 RPE 8, 4x3 weight will be generated when you enter top set; 4x5 RPE 7,7,7,8

1x2 RPE 8, 4x2 weight will be generated when you enter top set 5% drop; 4x5 104 

Leg Raise (Captain's Chair)

3x1 RPE 8 ascending singles up to RPE, 3x3 RPE 7-8; 4x4 RPE 8

Seated Calf Raise

4x1 RPE 8 ascending singles up to RPE. 3x3 RPE 8

3x1 RPE 8 ascending singles up to RPE, 3x3 RPE 7

Chest Supported Row (Dumbbell)

1x2 RPE 8, 4x2 Weight will be generated 5% drop.

1x3 RPE 8, 4x3 Weight will be generated 5% drop.

Deload week

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