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ยป Powerbuilding Program
  1. Results 1 to 2 of 2
post 1629812203 01-27-2021, 02:02 AM
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#1
  1. beisner44
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  1. beisner44
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  3. Join Date: Dec 2014
  4. Age: 31
  5. Posts: 648
  6. Rep Power: 1414

Powerbuilding Program

Anyone have any recs on a powerbuilding program? Ideally looking for something that gives percentages on the big three with peaking at the end but also with hypertrophy work in it. Cheers gents.
post 1629815743 01-27-2021, 04:48 AM
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#2
  1. plebmaximus
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  1. plebmaximus
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I don't have a template, but you can take any powerlifting program with peaking at the end and add some hypertrophy to it.

so take this training block for e.g.

Day1:
Squat 5x5
Leg Press 3 x 12
Hamstring Curls 4 x 8
Calf Raises 4x10
Abs


Day2:
Bench Press 5x5
Latt pulldown or assisted pullups or pullups 4 x8
Incline Db Press 4 x 12
Cable Rows or DB rows 4 x 12
Bicep/Tricep/Lateral Raises work


Day3:
Deadlift 5 x 5
Bulgarian Split Squat 3 x 10
(whatever lagging area you have add some work here: arms, laterals,etc)
Abs


Day4:
CGBP 4 x 10
Dip 4 x 8
Hammer Strength Rows 4 x 12
Arms/Laterals
Abs



Something like this, you can periodise the first movement over the next blocks and reach a peak at the end (you gotta reduce volume everywhere for a proper peak though)
Lifting Crew
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