Bigger Is Better Powerbuilding

Quick Breakdown of Plan
4 Days Training: M/T/Th/F – Upper/Lower Split
Cardio: 30 min treadmill on training days
Active Recovery: W/Sa – stretching + 1 hr treadmill
Sunday: Full rest or light walk/stretch 

🔥 Why 4 Days Works (Especially for Powerbuilding)
4 days a week allows:

High intensity and heavy volume without burning out

Full recovery windows (huge for muscle growth and joint longevity)

Room to focus on your cardio, mobility, and CNS recovery midweek

You’re training smart and sustainably — perfect for a long-haul bulk with progressive overload and solid conditioning.

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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

Bench Press (Barbell)

Chest Supported Row (Machine)

Overhead Press (Dumbbell)

Bicep Curl (EZ Bar)

Seated Dip (Machine)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Seated Calf Raise

Single-Leg Leg Curl

Incline Bench Press (Dumbbell)

Lat Pulldown

Pec Deck (Machine)

Hack Squat

Leg Extension

Hamstring Curl

Standing Calf Raise

Lateral Raise (Dumbbell)

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