The PD Protocol (Power & Density)

The PD Protocol is a rigorous, meticulously structured powerbuilding program designed for the serious lifter who refuses to choose between raw strength and aesthetic density. This isn't just lifting heavy; it's lifting smart and hard. By systematically blending proven powerlifting methodologies with targeted, high-volume hypertrophy blocks, we force rapid adaptation in both the central nervous system (CNS) and the musculature.

If your goal is to add pounds to your Big Three (Squat, Bench, Deadlift) while simultaneously building a dense, powerful physique that commands attention, this is your blueprint.

Who Is This Program For?
-Intermediate to Advanced lifters with at least 1 year of consistent training experience.
-Athletes who have plateaued in either their strength or their physique development.
-Individuals seeking a highly structured, data-driven approach to combining powerlifting and bodybuilding.

Each 6-week Cycle bases the compound lifts on your 1RM. After each 6 week cycle, increase your 1RM by 5% and start again. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Treadmill

Bench Press (Barbell)

Bench Press (Wide Grip)

Incline Bench Press (Dumbbell)

Overhead Extension (EZ Bar)

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Bench Press

Squat (Barbell)

Hack Squat

Leg Press

Reverse Hyperextension

Leg Extension

Hip Adductor (Machine)

Hip Abductor (Machine)

Back Extension

Plank

Squat/Legs

Overhead Press (Barbell)

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Overhead Press

Deadlift (Barbell)

Hamstring Curl

Romanian Deadlift (Barbell)

T-Bar Row

Single Arm Row (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Deadlift/Back

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