Basic Power Building

This is a basic power building program that can be repeated indefinitely. 

For the main lift maxes I suggest you start with 95% of your true/projected 1 rep max than increase by 5 pounds every 4 weeks. If you fail on any of the sets of those lifts lower the weight by 5 pounds and repeat for 2 cycles before increasing again. 

Substitutions of accessory exercises to address your personal preferences/weaknesses is perfectly acceptable. Though I do suggest you have at least 2 exercises for back each week.

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Week 1

Week 2

Week 3

Week 4

Overhead Press (Barbell)

Behind-The-Neck Press (Smith Machine)

Bicep Curl (EZ Bar)

Push Up

Lat Prayer

Bench Press (Barbell)

Incline Bench Press (Barbell)

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Front Squat (Barbell)

Bent Over Row (Barbell)

Leg Press

Seated Hamstring Curl

Deadlift (Barbell)

Pull-Up (Weighted)

Kettlebell Swing

Squat (Barbell)

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