Basic Power Building

Unleash your strength with the Basic Power Building program, a focused 4-week journey designed for those ready to build muscle and power. Comprising four training days each week, this program combines compound lifts like the bench press and overhead press with accessory movements to target all major muscle groups. With a mix of rep ranges and intensities, you'll push your limits while ensuring balanced growth. Equip yourself with a full gym and get ready to elevate your lifting game!

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

Front Squat (Barbell)

Bent Over Row (Barbell)

Leg Press

Seated Hamstring Curl

Deadlift (Barbell)

Pull-Up (Weighted)

Kettlebell Swing

Squat (Barbell)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Overhead Press (Barbell)

Behind-The-Neck Press (Smith Machine)

Bench Press (Dumbbell)

Bicep Curl (EZ Bar)

Flexion Row

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