Powerlifting/bodybuilding

Unlock your strength potential with this comprehensive 4-week Powerlifting/Bodybuilding program, designed for dedicated lifters ready to push their limits. Training seven days a week, you'll engage in a mix of compound and isolation exercises, including variations of the bench press, lat pulldowns, and more, ensuring a balanced approach to muscle growth and strength development. Each workout is meticulously crafted to challenge your body and elevate your performance, using both barbell and cable movements. Get ready to transform your physique and achieve your lifting goals!

Powerlifting that pertains to bench press with bodybuilding movements.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Wide Grip)

Bench Press (Dumbbell)

Lat Pulldown (Single Arm)

Seated Row (Cable)

Shrug (Trap Bar)

Rear Delt Fly (Cable)

Bench Press (Close Grip)

Overhead Tricep Extension (Cable)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Bicep Curl (Dumbbell)

Bayesian Curl

Hammer Curl (Dumbbell)

Wrist Curls

Forearm Flexor Crunch

Long Pause Bench Press

Bench Press (Barbell)

Romanian Deadlift (Barbell)

Squat (Barbell)

Hip Abductor (Machine)

Standing Calf Raise

Pec Deck (Machine)

Cardio (LISS)

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