Silas' 4-Day Powerbuilding LPPL Split

For those who have a slower recovery but have very good mind-muscle connection and know their bodies. You will get stronger and more esthetically pleasing through this program. There is a large emphasis that you actually rest on the rest days. It is recommended that each day be paired with 30 minutes of non-vigorous cardio, a 15-minute sauna session, and 15 minutes of stretching afterward.

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Week 1

Week 2

Week 3

Week 4

Week 5

Squat (Barbell)

Squat (Paused)

Romanian Deadlift (Barbell)

Leg Curl

Standing Calf Raise

Decline Crunch (Weighted)

Legs 1

Bench Press (Barbell)

Larsen Press (Barbell)

Incline Bench Press (Barbell)

Shoulder Press (Machine)

Chest Fly (Cable)

Y Raise

Tricep Pushdown (Cable)

Single Arm Tricep Extension (Cable)

Tricep Extension (Cable)

Push

Lat Pulldown

Chest Supported Row (Machine)

Pull-Up (Weighted)

Pullover (Dumbbell)

Face Pull

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Face Away Cable Curl

Pull

Deadlift (Barbell)

Stiff Leg Deadlift

Lying Leg Curl

Leg Extension

Abs Crunch (Machine)

Squat Max 

Bench Max

Deadlift Max 

Legs 2

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