Full Cycle Power Build - High Reps to Low Reps

Build muscle and strength while balancing weight with intensity to optimize output and minimize injury risk. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Smith Machine)

Smith Machine Stiff Leg Deadlift

Bench Press (Smith Machine)

Bent Over Row (Smith Marhine)

Overhead Press (Dumbbell)

Lat Pulldown (Close Grip)

Preacher Curl (EZ Bar)

Overhead Tricep Extension (EZ Bar)

Hack Squat

Stiff Leg Deadlift (Dumbbell)

Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Chest Fly (Dumbbell)

Lat Pulldown (Machine)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Bicep Curl (Cable)

Seated Overhead Press (Smith Machine)

Lying Leg Curl

Leg Extension

Wide Grip Lat Pulldown

Incline Chest Press (Machine)

Seated Row (Cable)

Skull Crusher (Dumbbell)

Incline Hammer Curl (Dumbbell)

High Bar Squat (Barbell)

Bench Press (Paused)

Bent Over Row (Barbell)

Leg Press

Hip Thrust (Machine)

Incline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Lateral Raise (Cable)

Single Arm Tricep Extension (Cable)

Seated Overhead Press (Barbell)

Chest Supported Row (Machine)

Lying Reverse Fly

Skull Crusher (Barbell)

Bicep Curl (Barbell)

Squat (Low Bar)

Single Arm Row (Dumbbell)

Chest Supported Lateral Raise

Dip (Weighted)

Pull-Up (Neutral Grip, Bodyweight)

Deadlift (Deficit)

Barbell Row

Sissy Squat (Weighted)

Concentration Curl

Tricep Kickback

Bulgarian Split Squat (Dumbbell)

Single Leg Romanian Deadlift

Chest Press (Machine)

Shoulder Press (Machine)

Chest Fly (Machine)

Upright Row (Barbell)

Stiff Leg Deadlift

Seated Shoulder Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Overhead Tricep Extension (Dumbbell)

Deadlift (Barbell)

Hip Adductor (Machine)

Bench Press (Close Grip)

Face Pull

Pull-Up (Weighted)

V-Handle Tricep Pushdown (Cable)

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