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Heavy Duty power building
by Wy St
Program Description
This program is based on the philosophy of Mike Menzer which is 1 set all the way to failure and beyond. This is a POWERbuilding plan. I have made this program to test if the HIIT philosophy will work for powerlifting and getting stronger. That is why it is only four week so that you can see if it works for you (pls let me know if it dose). For SBD try to increase 5lbs a day for bench and 10 lbs a day for squat and dead. Make sure that all the body building exercises are with like 3 second assentrick phase.
Program Overview
Level
Intermediate
Goal
Powerbuilding, Powerlifting, Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
May 17, 2024 02:25
Last Edited
May 21, 2024 11:52
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Week 1
1 / 4 Weeks
Day 2
1
Squat (Low Bar)
1 Set
4 Reps
@10
2
Bench Press (Paused)
1 Set
6 Reps
@8.5
3
Incline Bench Press (Dumbbell)
1 Set
8 Reps
@10
4
Incline Chest Press (Machine)
1 Set
10 Reps
5
Lateral Raise (Dumbbell)
1 Set
10 Reps
6
JM Press
1 Set
8 Reps
7
One Arm Lateral Raise (Cable)
1 Set
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
4 Reps
@10
2
Sumo Deadlift (Barbell)
1 Set
4 Reps
@10
3
Pull-Up (Weighted)
1 Set
8 Reps
@10
4
Pull-Up (Assisted)
1 Set
12 Reps
5
Bent Over Row (Barbell, Paused)
1 Set
8 Reps
@10
6
Lat Pulldown
1 Set
8 Reps
7
Seated Dumbbell Curl
1 Set
10 Reps
Day 3
1
Bench Press (Barbell)
1 Set
4 Reps
@10
2
Sumo Deadlift (Barbell)
1 Set
4 Reps
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
10 Reps
4
Strict Curl
1 Set
8 Reps
5
JM Press
1 Set
8 Reps
6
Seated Dumbbell Curl
1 Set
10 Reps
7
Overhead Extension (Dumbbell)
1 Set
8 Reps
Day 4
1
Squat (Low Bar)
1 Set
4 Reps
@10
2
Platz Squat
1 Set
12 Reps
3
Hack Squat
1 Set
8 Reps
4
Leg Curl
1 Set
8 Reps
5
Leg Extension
1 Set
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
4 Reps
@10
2
Sumo Deadlift (Barbell)
1 Set
4 Reps
@10
3
Pull-Up (Weighted)
1 Set
8 Reps
@10
4
Pull-Up (Assisted)
1 Set
12 Reps
5
Bent Over Row (Barbell, Paused)
1 Set
8 Reps
@10
6
Lat Pulldown
1 Set
8 Reps
7
Seated Dumbbell Curl
1 Set
10 Reps
Day 2
1
Squat (Low Bar)
1 Set
4 Reps
@10
2
Bench Press (Paused)
1 Set
6 Reps
@8.5
3
Incline Bench Press (Dumbbell)
1 Set
8 Reps
@10
4
Incline Chest Press (Machine)
1 Set
10 Reps
5
Lateral Raise (Dumbbell)
1 Set
10 Reps
6
JM Press
1 Set
8 Reps
7
One Arm Lateral Raise (Cable)
1 Set
12 Reps
Day 3
1
Bench Press (Barbell)
1 Set
4 Reps
@10
2
Sumo Deadlift (Barbell)
1 Set
4 Reps
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
10 Reps
4
Strict Curl
1 Set
8 Reps
5
JM Press
1 Set
8 Reps
6
Seated Dumbbell Curl
1 Set
10 Reps
7
Overhead Extension (Dumbbell)
1 Set
8 Reps
Day 4
1
Squat (Low Bar)
1 Set
4 Reps
@10
2
Platz Squat
1 Set
12 Reps
3
Hack Squat
1 Set
8 Reps
4
Leg Curl
1 Set
8 Reps
5
Leg Extension
1 Set
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
4 Reps
@10
2
Sumo Deadlift (Barbell)
1 Set
4 Reps
@10
3
Pull-Up (Weighted)
1 Set
8 Reps
@10
4
Pull-Up (Assisted)
1 Set
12 Reps
5
Bent Over Row (Barbell, Paused)
1 Set
8 Reps
@10
6
Lat Pulldown
1 Set
8 Reps
7
Seated Dumbbell Curl
1 Set
10 Reps
Day 2
1
Squat (Low Bar)
1 Set
4 Reps
@10
2
Bench Press (Paused)
1 Set
6 Reps
@8.5
3
Incline Bench Press (Dumbbell)
1 Set
8 Reps
@10
4
Incline Chest Press (Machine)
1 Set
10 Reps
5
Lateral Raise (Dumbbell)
1 Set
10 Reps
6
JM Press
1 Set
8 Reps
7
One Arm Lateral Raise (Cable)
1 Set
12 Reps
Day 3
1
Bench Press (Barbell)
1 Set
4 Reps
@10
2
Sumo Deadlift (Barbell)
1 Set
4 Reps
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
10 Reps
4
Strict Curl
1 Set
8 Reps
5
JM Press
1 Set
8 Reps
6
Seated Dumbbell Curl
1 Set
10 Reps
7
Overhead Extension (Dumbbell)
1 Set
8 Reps
Day 4
1
Squat (Low Bar)
1 Set
4 Reps
@10
2
Platz Squat
1 Set
12 Reps
3
Hack Squat
1 Set
8 Reps
4
Leg Curl
1 Set
8 Reps
5
Leg Extension
1 Set
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
4 Reps
@10
2
Sumo Deadlift (Barbell)
1 Set
4 Reps
@10
3
Pull-Up (Weighted)
1 Set
8 Reps
@10
4
Pull-Up (Assisted)
1 Set
12 Reps
5
Bent Over Row (Barbell, Paused)
1 Set
8 Reps
@10
6
Lat Pulldown
1 Set
8 Reps
7
Seated Dumbbell Curl
1 Set
10 Reps
Day 2
1
Squat (Low Bar)
1 Set
4 Reps
@10
2
Bench Press (Paused)
1 Set
6 Reps
@8.5
3
Incline Bench Press (Dumbbell)
1 Set
8 Reps
@10
4
Incline Chest Press (Machine)
1 Set
10 Reps
5
Lateral Raise (Dumbbell)
1 Set
10 Reps
6
JM Press
1 Set
8 Reps
7
One Arm Lateral Raise (Cable)
1 Set
12 Reps
Day 3
1
Bench Press (Barbell)
1 Set
4 Reps
@10
2
Sumo Deadlift (Barbell)
1 Set
4 Reps
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
10 Reps
4
Strict Curl
1 Set
8 Reps
5
JM Press
1 Set
8 Reps
6
Seated Dumbbell Curl
1 Set
10 Reps
7
Overhead Extension (Dumbbell)
1 Set
8 Reps
Day 4
1
Squat (Low Bar)
1 Set
4 Reps
@10
2
Platz Squat
1 Set
12 Reps
3
Hack Squat
1 Set
8 Reps
4
Leg Curl
1 Set
8 Reps
5
Leg Extension
1 Set
12 Reps