Full body Powerbuilding- 5 days/week

A full body power building program for Novice and Intermediate lifters with 80% for volume coming from hypertrophy driven exercises and rest 20% coming from singles, doubles and triples.

6 Week multi linear periodization block with 3 week microcycles is designed to carry forward till late intermediate level strength with minimal changes.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Upright Row (Barbell)

Good Morning

Incline Chest Fly (Dumbbell)

Leg Extension

Standing Calf Raise

Hip Abductor (Machine)

Abs Crunch (Machine)

Sumo Deadlift (Barbell)

Chest Fly (Machine)

Wide Grip Lat Pulldown

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Face Pull

Wood Chop

Incline Bench Press (Dumbbell)

Pull-Up (Assisted)

Lat Pulldown (Close Grip)

Reverse Lunge (Dumbbell)

Leg Curl

Bicep Curl (Dumbbell)

Bent Over Row (Barbell)

Cossack Squat

One Arm Lateral Raise (Cable)

Rear Delt Fly (Machine)

Tricep Pushdown (Cable)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Hammer Curl

Chin-Up (Assisted)

Hip Adductor (Machine)

Squat (Barbell)

Overhead Press (Barbell)

Deadlift (Barbell)

Bench Press (Barbell)

Pendlay Row

20 Rep max week

10 Rep Max week

T1 -  Rep Max Week

T2- Rep Max Week

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