Powerbuilding 🇧🇷

Unleash your strength with the Powerbuilding 🇧🇷 program, a comprehensive 16-week journey designed for dedicated lifters. With three intense training days per week, you'll focus on key compound lifts like squats, deadlifts, and bench presses, while also incorporating accessory movements to build muscle and enhance performance. Each session is structured to maximize gains and improve your overall physique, making it perfect for anyone ready to take their training to the next level. Get ready to lift heavy, build muscle, and redefine your limits!

This program was made to help build muscles and strenght at the same time, using both the powerlifting program and the bodybuilder program in an adaptation to the powerbuilding, using a low volume high frequency method and being based on the study named "Is stronger better? Influence of a strength phase followed by a hypertrophy phase on muscular adaptations in resistance-trained men" this program was made thinking on get great results

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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

Week 13

Week 14

Week 15

Week 16

Squat (Low Bar)

Squat (Paused)

Leg Extension

Calf Raise (Leg Press)

SQUAD DAY (WEDNESDAY)

Deadlift (Barbell)

Larsen Press (Barbell)

Seated Row (Machine)

Leg Curl

Abs Crunch (Machine)

DEADLIFT DAY (FRIDAY)

Bench Press (Barbell)

Sumo Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Tricep Rope Push Down (Cable)

BENCH DAY (MONDAY)

Romanian Deadlift (Barbell)

abductor chair

Standing Calf Raise

Good Morning

LEGS 

Incline Bench Press (Barbell)

Chest Fly (Machine)

Dip (Weighted)

One Arm Lateral Raise (Cable)

French Press

Single Arm Pushdown

PUSH 

Pull-Up (Weighted)

High Row

Reverse Pec Deck

Preacher Curl (EZ Bar)

Bicep Curl (Dumbbell)

Reverse Wrist Curl (Dumbbell)

PULL 

Lateral Raise (Cable)

UPPER 

Deadlift (Paused)

Hip Thrust (Machine)

Hip Abductor (Machine)

LOWER 

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