POWERBUILDING BRASIL

Unleash your strength with POWERBUILDING BRASIL, an 18-week program designed for serious lifters looking to build muscle and power. Train five days a week with a combination of classic lifts like the Bench Press and Deadlift, alongside accessory movements that target all major muscle groups. Each session is strategically structured to maximize intensity and volume, ensuring you make consistent gains. Whether you're aiming to increase your max lifts or sculpt a powerful physique, this program will guide you every step of the way. Get ready to transform your training and elevate your performance!

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Long Pause Bench Press

Front Squat (Barbell)

Shoulder Press (Machine)

Dip (Weighted)

Pull-Up (Weighted)

SUPINO

Incline Bench Press (Barbell)

Deadlift (Barbell)

Barbell Row

Tricep Rope Push Down (Cable)

Good Morning

TERRA

Larsen Press (Barbell)

Squat (Low Bar)

Leg Extension

Abs Crunch (Machine)

AGACHAMENTO 

Bench Press (Close Grip)

Deadlift (Paused)

Lying Leg Curl

Seated Row (Cable)

Lateral Raise (Machine)

SUPINO/TERRA

Lat Pulldown (Close Grip)

Seated Row (Machine)

Reverse Pec Deck

Preacher Curl (EZ Bar)

Hammer Curl

Reverse Wrist Curl (Dumbbell)

PULL

abductor chair

Romanian Deadlift (Barbell)

Hip Abductor (Machine)

Standing Calf Raise

LEGS

Chest Fly (Machine)

Dip (Assisted)

Lat Pulldown

Dumbbell Row

UPPER

Single Arm Pushdown

Farmer's Walk (Weighted)

LOWER

Incline Bench Press (Dumbbell)

Chest Press (Machine)

French Press

Single Arm Rear Delt Cable Fly

Wrist Curls

PUSH

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