6 Day/6 Week PowerBuilding

Builds mass while building strength. First 4 weeks builds up intensity until a 5th week deload and a 6th week PR test.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Paused)

Bent Over Row (Barbell)

Larsen Press (Barbell)

Lat Pulldown (Close Grip)

Chest Press (Machine)

Low Row - Plate Loaded (Arsenal)

Free Motion Pec Fly

Chest & Back

Seated Overhead Press (Dumbbell)

Bicep Curl (Dumbbell)

Skull Crusher (Dumbbell)

Hammer Curl

Skull Crusher (Machine)

Preacher Curl (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Lateral Raise (Machine)

Rear Delt Fly (Dumbbell)

Arms & Shoulders

Deadlift (Barbell)

Belt Squat

SSB Good Morning

Leg Extension

Lying Leg Curl

Legs

Safety Bar Squat

Romanian Deadlift (Barbell)

Single Leg Standing Leg Curl (Arsenal)

Overhead Press (Barbell)

Reverse Pec Deck

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Shoulders & Arms

Bench Press (Close Grip)

Pull-Up (Band)

Bench Press (Wide Grip)

Seated Row (Cable)

Incline Bench Press (Barbell)

Lat Pulldown (Neutral Grip)

Deadlift (Paused)

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