Zak’s “powerbuilding” program

This is just something I created for myself to hit all areas of the body. It was practical for me at the time, and it also worked. No advanced periodization per sé, just do a little more than last time, whether it’s reps/sets/weight/technique improvements.

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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

Deadlift (Barbell)

Chin-Up (Weighted)

Lat Pulldown

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Cable Crunch

Incline Bench Press (Dumbbell)

Leg Press

Walking Lunge

Stiff Leg Deadlift (Dumbbell)

Leg Curl

Leg Extension

Overhead Press (Dumbbell)

Bench Press (Dumbbell)

Chest Fly (Cable)

Bent Over Row (Dumbbell)

Seated Row (Machine)

Bicep Curl (Dumbbell)

Seated Lateral Shoulder Raises

Rear Delt Fly (Dumbbell)

Tricep Pushdown (Cable)

High Bar Squat (Barbell)

Bench Press (Barbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

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