Peak Doubles/Singles for PowerBuilding 

Focused on doubles and singles on the main 5 power lifts (Bench Press, Squat, Deadlift, Standing Overhead Press, and Pendlay Row)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Bench Press (Paused)

Incline Bench Press (Barbell)

Prime Pec Fly

Prime Lateral Raise

Skull Crusher (Dumbbell)

Tricep Pushdown (Cable)

Bench

Deadlift (Barbell)

Deadlift (Paused)

Wide Grip Pull-Up (Assisted)

Wide Grip Pull-Up (Green Band)

Lat Pulldown

Prime High Row

Hammer Curl (Dumbbell)

Preacher Curl (Machine)

Bicep Curl (EZ Bar)

Prime Reverse Fly

Pull/Lats/Biceps

Low Bar Box Squat (Banded)

SSB Good Morning

Pendulum Squat

Prime Leg Extension

Prime Lying Leg Curl

Prime Ab Crunch

Reverse Hyperextension

Legs

Overhead Press (Barbell)

Bench Press (Close Grip)

Bench Press (Band)

Viking Press

Incline Bench Press (Dumbbell)

Prime Dip Machine

Lateral Raise (Dumbbell)

Lateral Raise (Machine)

Press

Skull Crusher (EZ Bar)

Skull Crusher (Machine)

Hammer Curl

Prime Preacher Curl

Arms

Squat (Low Bar)

Belt Squat

Pendlay Row

Prime Extreme Row

Cable Row (V-Bar)

Rear Delt Fly (Dumbbell)

Legs/Back

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