Powerprep TM % Program

Your program is a 3-week strength cycle focused on squat, bench, and deadlift twice a week with progressive overload. It balances heavy and light days, includes targeted accessories, and adds 5 kg every cycle. Simple, effective, and trackable via apps like Boostcamp or Strong.

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Week 1

Week 2

Week 3

Sumo Deadlift (Barbell)

Bent Over Row (Barbell)

Lat Pulldown

Dumbbell Row

Seated Row (Cable)

Straight Arm Pulldown

Squat (Barbell)

Walking Lunges (Barbell)

Stiff Leg Deadlift

Leg Extension

Hip Thrust (Barbell)

Seated Calf Raise

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Preacher Curl (Dumbbell)

Forearms

Military Press (Barbell)

Lateral Raise (Dumbbell)

Face Pull

Front Raise

Rear Delt Fly (Machine)

Shrug (Barbell)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Decline Bench Press (Barbell)

Pec Deck (Machine)

Cable Crossover

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Bulgarian Split Squat (Dumbbell)

Leg Press (45 Degrees)

Bicep Curl (EZ Bar)

Incline Bench Press (Dumbbell)

Decline Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Upright Row (Barbell)

Overhead Tricep Extension (Cable)

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