bodybuilding+ powerlifting program

The purpose of this program is to Build Muscle Mass (Hypertrophy, Increase Strength in the Big Three Lifts(bench, squat, and deadlift) while also giving athletes the ability to progressively grow in the program

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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

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Press

Leg Curl

Plank

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Dumbbell)

Tricep Pushdown (Cable)

One Arm Lateral Raise (Dumbbell)

Deadlift (Barbell)

Romanian Deadlift (Dumbbell)

Lat Pulldown

Barbell Row

Hanging Leg Raise

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