Balanced Power Specialization

This program is designed for intermediate to advanced trainees looking to bring up lagging back thickness and arm size while maintaining strong chest and leg development. It addresses common physique imbalances by prioritizing upper back density, arm development, and overall structural balance.

Built around proven movements and intelligent volume distribution, the program allows for flexibility in exercise selection to suit real gym environments without sacrificing progression. The focus is on consistent overload, high-quality execution, and long-term development.

Additional emphasis is placed on often overlooked areas such as calves, forearms, abs, and neck to ensure a complete, well-developed physique with no weak points.

The goal is to build a balanced, dense, and powerful physique that not only performs well but stands out visually.

The program is typically run on a 2-days-on, 1-day-off rotation to support recovery and consistent performance, though additional rest days can be taken as needed. An optional fifth day is included for additional specialization work and is recommended for optimal growth, but not required.

Structure:

* Day 1 — Pull
* Day 2 — Push
* Day 3 — Pull (Posterior / Back Thickness Focus)
* Day 4 — Full Body
* Day 5 — Optional Specialization

Sessions typically last 75–90 minutes depending on exercise selection and rest periods.

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Week 1

Wide Grip Lat Pulldown

T-Bar Row

Lat Pulldown (Single Arm)

Rear Delt Fly (Dumbbell)

Standing Calf Raise

Pull

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Shoulder Press (Plate Loaded)

Lateral Raise (Machine)

Incline Pushdown

Seated Calf Raise

Push

Stiff Leg Deadlift

Chin-Up (Weighted)

Seated Row (Cable)

Preacher Curl (EZ Bar)

Hack Squat

Lying Leg Curl

Standing Behind Neck Shoulder Press (Barbell)

Lying Side Lateral Raise

Overhead Tricep Extension (Cable)

Full body 

Preacher Curl (Dumbbell)

Abs Crunch (Machine)

Specialisation (optional)

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