Patrik Ivan -

Powerbuilding 2
Transféré par louis.feuillette le Apr 03, 2024

 0 évaluation · 1K vues · 20 pages

Informations du document 

Date du transfert
Télécharger maintenant
Apr 03, 2024

Télécharger au format pdf ou txt
Copyright
© © All Rights Reserved

Formats disponibles
PDF, TXT ou lisez en ligne sur Scribd

POWERBUILDING
Partager ce document

 
PROGRAM
Facebook Twitter


Courriel

Avez-vous trouvé ce document utile ?

Ce contenu est-il inapproprié ? Signaler ce document

PUB Téléchargez pour lire sans publicité.

This is program i used

since i was 16 years old,i
managed to squat 5
plates for reps without
belt,RDL 6 plates for
reps,benching 3 plates
for reps,best chin up was
3 plates for 8 and dip 5
plates for 6 all naturally
at 20 years old of age!

DISCLAIMER:
im not a medical professional nor am i in any way
liable if you get injured from using information
from this book and any content i reference.

PUB Téléchargez pour lire sans publicité.

Its a 5 day split

done in order:
upper
lower
rest
push
pull
lower
rest

i will explain progression methods in

later pages its flexibile and should give
you idea of how it goes

PUB Téléchargez pour lire sans publicité.

W1 Day 1: 3x8x100 kg
W2 Day 1: 3x7x102.5 kg
W3 Day 1: 3x6x105 kg
W4 Day 1: 3x8x102.5 kg

The load, reps and volume will fluctuate workout to

workout, but the load
being used will increase every repeat of the cycle.
This is called ‘linear
periodization’, meaning that intensity goes up as
volume goes down.
that up there is one cycle i used to deload
after each one but i find it to be very
soon,they will be repeated 3 times max
which is 9 training weeks followed by a
deload week
the load can be increased by 2.5 kg / 5 lbs
or 5 kg / 10 lbs each week it depends
make sure you start at rpe 6-8 so u can
have room for progressing,if u hit rpe 10
on week 1 4x6 bench for example you
will find yourself needing deload way
sooner

PUB Téléchargez pour lire sans publicité.

WEEK ONE
UPPER LOWER
123 Anywhere St., Any City
Bench 4x6 x 80% Squat 3x6 x 75%
Weighted Chin Up 3x6 RDL 3x8
DB incline press 3x12 Leg Extensions 3x20
Cable rows 4x12-15 Leg Curls 3x10-12
Skullcrushers 3x8-10 calves/tibia raises 3x15-20
Spider curls 3x12-15 garhammer raises 3x12-15
Lateral raises 4x10-12

PULL
PUSH
Weighted Chin Up 3x8
Weighted Dip 3x8
Chest supported rows
Incline BB bench 3x8
3x8-12
DB shoulder press 3x10-12
iliac lat pulldowns 3x12-15
Lateral Raises 3x15-20
incline curls 3x8-10
Triceps Pushdowns 3x12-15
hammer curls 3x10-12
Deficit Push Up 3x10-20
rear delts 3x20

LOWER
Squat 3x8 x 70%
RDL 3x10
Bulgarian Split Squats 2x8
Hyperextensions 3x20
calves/tibia raises 3x20-30
weighted hip flexor raises 4x20

PUB Téléchargez pour lire sans publicité.

WEEK TWO
UPPER +123-456-7890 LOWER
123 Anywhere St., Any City

Bench 4x5 x 82.5% Squat 3x5 x 77.5%

Weighted Chin Up 3x5 RDL 3x7
DB incline press 3x10 Leg Extensions 3x20
Cable rows 4x10-15 Leg Curls 3x10-12
Skullcrushers 3x8-10 calves/tibia raises 3x15-20
Spider curls 3x12-15 garhammer raises 3x12
Lateral raises 4x10-12

PUSH PULL
Weighted Dip 3x7 Weighted Chin Up 3x7
Incline BB bench 3x7 Chest supported rows
DB shoulder press 3x10-12 3x8-12
Lateral Raises 3x15-20 iliac lat pulldowns 3x12-15
Triceps Pushdowns 3x12-15 incline curls 3x8-10
Deficit banded hammer curls 3x10-12
Push Up 3x10-20 rear delts 3x20
LOWER
Squat 3x7 x 72.5%
RDL 3x9
Bulgarian Split Squats 2x8
Hyperextensions 3x20
calves/tibia raises 3x20-30
weighted hip flexor raises 4x20

PUB Téléchargez pour lire sans publicité.

WEEK THREE
UPPER LOWER
Bench 4x4 x 85% Squat 3x4 x 80%
Weighted Chin Up 3x4 RDL 3x6
DB incline press 3x8 Leg Extensions 3x20
Cable rows 4x10-15 Leg Curls 3x10-12
Skullcrushers 3x8-10 calves/tibia raises 3x15-20
Spider curls 4x10-12 garhammer raises 3x12
Lateral raises 4x10-12

PUSH PULL
Weighted Dip 3x6 Weighted Chin Up 3x6
Incline BB bench 3x6 Chest supported rows
DB shoulder press 3x10-12 3x8-12
Lateral Raises 3x15-20 iliac lat pulldowns 3x12-15
Triceps Pushdowns 3x12-15 incline curls 3x8-10
Deficit banded hammer curls 3x10-12
Push Up 3x10-20 rear delts 3x20
LOWER
Squat 3x6 x 75%
RDL 3x8
Bulgarian Split Squats 2x8
Hyperextensions 3x20
calves/tibia raises 3x20-30
weighted hip flexor raises 4x20

PUB Téléchargez pour lire sans publicité.

WEEK FOUR
UPPER LOWER
[email protected]
123 Anywhere St., Any City

Bench 4x6 Squat 3x6

Weighted Chin Up 3x6 RDL 3x8
DB incline press 3x11 Leg Extensions 3x20
Cable rows 4x10-15 Leg Curls 3x10-12
Skullcrushers 3x8 calves/tibia raises 3x15-20
Spider curls 4x10-12 garhammer raises 3x12
Lateral raises 4x10-12

PUSH PULL
Weighted Dip 3x8 Weighted Chin Up 3x8
Incline BB bench 3x8 Chest supported rows
DB shoulder press 3x10-12 3x8-12
Lateral Raises 3x15-20 iliac lat pulldowns 3x12-15
Triceps Pushdowns 3x10-15 incline curls 3x8-10
Deficit banded hammer curls 3x10-12
Push Up 3x10-20 rear delts 3x20

LOWER
Squat 3x8
RDL 3x10
Bulgarian Split Squats 2x8
Hyperextensions 3x20
calves/tibia raises 3x20-30
weighted hip flexor raises 4x20

PUB Téléchargez pour lire sans publicité.

WEEK FIVE
123 Anywhere St., Any City
UPPER LOWER
Bench 4x5 Squat 3x5
Weighted Chin Up 3x5 RDL 3x7
DB incline press 3x10 Leg Extensions 3x20
Cable rows 4x10-15 Leg Curls 3x10-12
Skullcrushers 3x8-10 calves/tibia raises 3x15-20
Spider curls 4x10-12 garhammer raises 3x12
Lateral raises 4x10-12

PUSH PULL
Weighted Dip 3x7 Weighted Chin Up 3x7
Incline BB bench 3x7 Chest supported rows
DB shoulder press 3x10-12 3x8-12
Lateral Raises 3x15-20 iliac lat pulldowns 3x10-12
Triceps Pushdowns 4x10-15 incline curls 3x8-10
Deficit banded hammer curls 3x10-12
Push Up 3x10-20 rear delts 3x20
LOWER
Squat 3x7
RDL 3x9
Bulgarian Split Squats 3x8-10
Hyperextensions 3x15
calves/tibia raises 3x20-30
weighted hip flexor raises 4x20

PUB Téléchargez pour lire sans publicité.

WEEK SIX
[email protected] 123 Anywhere St., Any City
UPPER LOWER
Bench 4x4 Squat 3x4
Weighted Chin Up 3x4 RDL 3x6
DB incline press 3x9 Leg Extensions 4x15-20
Cable rows 4x10-15 Leg Curls 3x10-12
Skullcrushers 3x8 calves/tibia raises 3x15-20
Spider curls 4x10-12 garhammer raises 3x12
Lateral raises 4x10-12
PULL
PUSH Weighted Chin Up 3x6
Weighted Dip 3x6 Chest supported rows
Incline BB bench 3x6 3x8-10
DB shoulder press 3x10-12 iliac lat pulldowns 3x10-12
Lateral Raises 3x15-20 Dual rope pullovers 1x20
Triceps Pushdowns 4x10-15 incline curls 3x8-10
Deficit banded hammer curls 3x10-12
Push Up 3x10-20 rear delts 4x20
LOWER
Squat 3x6
RDL 3x8
Bulgarian Split Squats 3x8-10
Hyperextensions 3x15
calves/tibia raises 3x20-30
weighted hip flexor raises 3x15

PUB Téléchargez pour lire sans publicité.

WEEK SEVEN
UPPER +123-456-7890 LOWER 123 Anywhere St., Any City

Bench 4x5 82.5% Squat 3x5 x 82.5%

Weighted Chin Up 3x5 RDL 3x6
DB incline press 3x10 Leg Extensions 4x15-20
Cable rows 4x10-15 Leg Curls 3x10-12
Skullcrushers 3x8 calves/tibia raises 3x15-20
Spider curls 4x10-12 garhammer raises 3x12
Lateral raises 4x10-12

PUSH PULL
Weighted Dip 3x7 Weighted Chin Up 3x8
Incline BB bench 3x7 Chest supported rows
DB shoulder press 3x10-12 4x8-10
Lateral Raises 3x15-20 iliac pulldowns 3x10-15
Triceps Pushdowns 4x-10-15 Dual rope pullovers 1x20
Deficit banded incline curls 3x8-10
Push Up 3x10-20 hammer curls 3x10-12
rear delts 4x20
LOWER
Squat 3x7 x 72.5%
RDL 3x8
Bulgarian Split Squats 3x8-10
Hyperextensions 3x15
calves/tibia raises 3x20-30
weighted hip flexor raises 3x15

PUB Téléchargez pour lire sans publicité.

WEEK EIGHT
UPPER LOWER 123 Anywhere St., Any City

Bench 4x4 x 85% Squat 3x4 x 85%

Weighted Chin Up 3x4 RDL 3x5
DB incline press 3x9 Leg Extensions 4x15-20
Cable rows 4x10-15 Leg Curls 3x10-12
Skullcrushers 3x8-10 calves/tibia raises 3x15-20
Spider curls 4x10-12 garhammer raises 3x12
Lateral raises 4x10-12
PUSH PULL
Weighted Dip 3x6 Weighted Chin Up 3x7
Incline BB bench 3x6 Chest supported rows
DB shoulder press 3x10-12 4x8-10
Lateral Raises 3x15-20 iliac lat pulldowns 3x10
Triceps Pushdowns 5x10-15 Dual rope pullovers 1x20
Deficit banded incline curls 3x8-10
Push Up 3x10-20 hammer curls 3x10-12
rear delts 4x20
LOWER
Squat 3x6 x 75%
RDL 3x7
Bulgarian Split Squats 3x8-10
Hyperextensions 3x15
calves/tibia raises 3x20-30