4 WEEKS OF POWERB
ENTER YOUR 1RMS ENTER YOUR ROUN
SQUAT 94
BENCH PRESS 74 USE 2.5 FOR KILOS, 5 FOR
POUNDS
DEADLIFT 130
DAY WEEK 1 2
(HEAVY) SETS REPS WT SETS REPS
BENCH PRESS 2 12 50 3 8
INCLINE PRESS 2 12 40 3 8
CHEST/TRICEPS
DUMBBELL
FLYE
DIP 3 MAX * 3 MAX
SUPINATED PUSHDOWN
(HEAVY) SETS REPS WT SETS REPS
HAMMER CURL
BARBELL CURL
BACK/BICEPS DEADLIFT 2 12 85 3 8
WIDE GRIP PULLDOWN
WIDE GRIP SEATED ROW
SEATED CALF RAISE
(LIGHT) SETS REPS WT SETS REPS
CLOSE GRIP BENCH PRESS 2 12 45 3 8
SEATED PRESS 2 12 @8 3 8
SHOULDERS/TRICEPS SKULLCRUSHER
ELBOWS-OUT EXTENSION
LATERAL RAISE
BAND PULL-APART
(HEAVY) SETS REPS WT SETS REPS
SQUAT 2 12 62.5 3 8
FRONT SQUAT 2 12 45 3 8
SINGLE-LEG PRESS
LEGS
GLUTE-HAM RAISE
HAMSTRING CURL
VACUUM HOLD 5 MAX 5 MAX
* YOU MUST PERFORM AT LEAST 10 REPS PER SET ON DIPS. IF YOU PERFORM AT LEAST 3X10 IN WEE
PERFORM AT LEAST 10 REPS ON EACH S
** IN WEEK 1, USE A WEIGHT YOU COULD NORMALLY DO FOR ONE SET OF 10-12 REPS. PERFORM
STRETCHED POSITION). EACH FOLLOWING WEEK, USE THE SAME
W
UILDING
DING NOTES
MAKE SURE TO READ THROUGH THE INSTRUCTIONS IN THE COURSE.
2.5 CHECK BELOW FOR INSTRUCTIONS ON EXERCISES MARKED WITH *
3 4
WT SETS REPS WT SETS REPS WT
52.5 2 10 55 2 8 55
45 2 10 45 2 8 50
4-5 SETS X 12-15 REPS
* 3 MAX * 3 MAX *
2-3 SETS X 20+ REPS
WT SETS REPS WT SETS REPS WT
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS
92.5 2 10 95 2 8 100
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS
**
WT SETS REPS WT SETS REPS WT
47.5 2 10 50 2 8 50
ADD WT 2 10 SAME WT 2 8 ADD WT
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS
2-3 SETS OF 12-15 REPS
2-3 SETS OF 20+ REPS
WT SETS REPS WT SETS REPS WT
67.5 2 10 67.5 2 8 72.5
50 2 10 50 2 8 55
2-4 SETS
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS
5 MAX 5 MAX
K 1, ADD WEIGHT IN WEEK 2 (AND SO ON). OTHERWISE, REPEAT THE SAME WEIGHT UNTIL YOU
ET. EACH SET MUST BE TO FAILURE.
1 SET OF MAX REPS USING A 5/10/1 TEMPO (5 SECOND NEGATIVE, 10 SECOND HOLD IN THE
EIGHT BUT PERFORM MORE REPS THAN IN THE PREVIOUS WEEK.
