[ 60 MINUTES ]  4 Day Powerbuilding Program

Unleash your strength with the **60 MIN OR BUST!** 4 Day Powerbuilding program, designed for those ready to transform their physique over 12 weeks. This comprehensive routine combines heavy lifting and hypertrophy work, targeting all major muscle groups with exercises like bench presses, deadlifts, and overhead presses. Train four days a week with a mix of compound movements and supersets to maximize your gains in minimal time. Get ready to elevate your performance and build muscle like never before!

Efficient Hypertrophy & Strength Program

A time-smart workout plan for muscle growth and strength gains, cutting out fluff while maximizing progress.

These workouts are designed to be completed within 60-70 min, depending on resting periods and RPE targets.

Suggested Workout Week:

Monday: Day 1 - UPPER A
Tuesday: Day 2 - LOWER A
Wednesday: Rest
Thursday: Day 3 - UPPER B
Friday: Day 4 - LOWER B
Saturday: Rest
Sunday: Rest

Progression Methods:

1. Ethan Maclean’s Linear Approach

Start at the lower rep range, then add reps weekly before increasing weight.
*Example (3x4-8 Bench Press):*
Week 1: 3x4 @ 200lb
Week 2: 3x6 @ 200lb
Week 3: 3x7 @ 200lb
Week 4: 3x8 @ 200lb
Week 5: 3x4 @ 210lb (reset & repeat)

2. Alexander Bromley’s Autoregulation (AMRAP-Based)

Perform the last set as AMRAP—each extra rep = +1% of your 1RM next week.
*Example (1RM = 400lb, hit 10 reps on a 6-rep target):*
4 extra reps → +4% (15lb) to next week’s weight.

DELOAD Every 4-5 Weeks.

Drop compound lifts to 60% of your previous high; reduce accessory volume/sets.

Flexible & Adaptable.

Swap accessories as needed—tailor it to your goals.
Get strong. Grow muscle. No wasted time.

Hope it helps. 

:)

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