Commercial gym Nemesis guide (powerbuilding)

Powerbuilding 5 day split designed to get jacked with specialisation in following compound movements with required frequency:
Squat x3
Bench x2
Overhead press x2
Weighted chin up x2
Deadlift x2 (rotation with romanian deadlifts, each 1x per week)
And few optional isolation exercises (biceps, shoulders, long head of tricep...)

Set/rep scheme is not a standard 3-5x5, they are done im dynamic double progression. Deload when needed, do it intuitively.

default

Week 1

Week 2

Week 3

Week 4

High Bar Squat (Barbell)

Bench Press (Close Grip)

Pull-Up (Neutral Grip, Weighted)

Dumbbell Bench Pullover

Saturday

Bicep Curl (EZ Bar)

Wednesday

Overhead Press (Barbell)

Monday

Romanian Deadlift (Barbell)

V-Handle Tricep Pushdown (Cable)

Tuesday

Deadlift (Barbell)

Lu Raise

Friday

0 reviews for Commercial gym Nemesis guide (powerbuilding)