A 12 Week Advanced Bodybuilding/ Powerlifting Program (1)

advanced bodybuilding/ powerlifting program

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Bench Press (Dumbbell)

Decline Bench Press (Barbell)

Shrug (Barbell)

Knee Raise (Captain's Chair)

Decline Crunch (Weighted)

Chest & Shoulders

Deadlift (Barbell)

Lat Pulldown (Neutral Grip)

Dumbbell Row

Lying Pullover (Cable)

Lat Pulldown (Single Arm)

Seated Row (Cable)

Wrist Curls

Reverse Bicep Curl (EZ Bar)

Back & Arms

Pull-Up (Weighted)

Wide Grip Lat Pulldown

High Row

Behind the Back barbell curl

Plate Curl Twist

Bent Over Row (Barbell)

Reverse Bicep Curl (Dumbbell)

Floor Press (Barbell)

Seated Shoulder Press (Dumbbell)

Chest Fly (Machine)

Hanging Leg Raise

Cable Crunch

Underhand Lat Pulldown

Bench Press (Close Grip)

Landmine Press

Rear Delt Fly (Machine)

Chest & Shoulders 

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Split Squat (Smith Machine)

Leg Extension

Seated Hamstring Curl

Hack Squat

Standing Calf Raise

Legs

Squat (Paused)

Leg Press

Split Squat (Dumbbell)

Single Leg Press

Seated Overhead Press (Barbell)

heel elevated squat

Goblet Squat

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Incline Bench Press (Smith Machine)

Lateral Raise (Dumbbell)

Hamstring Curl

Lat Pulldown

Incline Curl (Dumbbell)

V-Up

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Lat Pulldown (Close Grip)

Seated Row (Machine)

Standing Pullover (Cable)

Preacher Curl (Barbell)

Katana Extension

Lateral Raise (Cable)

Face Pull

Rear Delt Fly (Dumbbell)

Dip (Weighted)

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